Cycling offers many benefits - from better sleep to a lower risk of chronic diseases.
From the breeze in your face to exploring new areas. There are many nuances to love in cycling.
Here are the health benefits that make cycling a great solution.
Any activity provides a positive boost to the body and brain, but unlike other types of aerobic exercise (such as jogging or walking), cycling can be turned into a high-intensity workout without putting too much pressure on the joints.
Many studies that have looked at the health effects of cycling show that cycling just a few days a week is enough to produce health benefits.
Cycling improves aerobic fitness
Aerobic activity is an important part of physical fitness. Experts recommend that everyone over the age of 18 get at least 150 minutes of moderate-intensity cardio (or 75 minutes of vigorous-intensity cardio) each week. 1
These activities are noted to be associated with long-term health benefits. Cycling (at any intensity) is one way to improve your health.
And if you have hip, knee or ankle problems or just want to avoid them in the future, cycling is a good option.
Cycling is considered low-impact, meaning it puts less stress on the joints of the lower extremities. With proper bicycle preparation, riding provides a load to the entire human system without excessive load or negative forces directly on the joints.
Cycling increases strength
When it comes to cycling, we often think of cardio rather than strength. However, outdoor riding in particular, due to the constant balancing act, can significantly strengthen the abdominal muscles and improve overall muscular stability.
This is especially true on uneven terrain, where you need to change direction frequently to avoid obstacles.
Balancing the body's center of mass requires tensing many muscles in the lower back, abdomen and hips. Even small inclines while driving can give these muscles a boost.
A stronger lower back, he says, not only reduces the risk of back pain, but also helps prevent tension, headaches and low energy. With more strength and stability, you're less likely to get injured, no matter what activity you're doing.
Cycling can improve bone health
Higher impact activities such as jumping and running place stress on the body that can improve bone density.
Bone density is an important part of healthy aging. But just because you prefer cycling doesn't mean you can't do it - especially if you're off-road.
A study found that mountain bikes provide enough resistance to shock to benefit bone strength. In addition, upper body muscle engagement is required to maintain stability, and the combination of these factors can improve bone structure in general.2
Cycling can help you sleep better
If you want better sleep quality, driving early in the evening can help.3
Although several types of aerobic exercise were examined, cycling appeared to be the most beneficial. The researchers suggest that you finish cycling about two hours before going to bed.
It is surprising that cycling is not so dominant. Cycling quickly raises the body's core temperature, so the body discovers the ability to balance the heat surge by "turning on" the cooling mechanisms.
This usually creates more efficient temperature regulation, which helps you fall asleep faster.
Cycling is good for cardiovascular health
Cycling, like other aerobic exercises, benefits the heart, lungs and muscular system. It improves cardiovascular function, including overall blood flow and blood pressure.
Previous studies have shown that people who exercise regularly on a bicycle have a lower risk of cardiovascular disease than non-cyclists.
This also applies to indoor cycling. in 2019 A research review published in August in the journal Medicine suggests that combining indoor cycling with a healthy diet can improve aerobic capacity, blood pressure, lipid profile and body composition.4
Cycling improves psychological well-being
Most exercise is good for mood and mental health. Cycling is certainly no exception.
in 2019 A study published in February in the journal PLoS One looked at 100 adults between the ages of 50 and 83. About a third were non-cyclists, another third (roughly) cycled at least three times a week, and the remaining group used e-bikes equipped with a motor to provide pedal assistance. For 8 weeks, study participants were asked to maintain the following exercise routines.
Those who cycled at least three times a week – either traditional bikes or e-bikes – showed significant improvements in mental health, cognitive function and overall perception of health and well-being compared to a non-cycling group.
Different people may prefer different types of bikes and roads. For example, mountain bikes are technical and require a lot of concentration. On a road bike, the higher speeds going downhill can be exhilarating.
It's always worth trying different riding styles and different terrain. This way we can discover what you like best.
When starting more active sports, it is important to maintain the balance of electrolytes in the body. More useful information in the category:
It is important to rememberthat everyone's health is individual and there is no common recipe for everyone!
So, if you want to know what nutrients your body might be lacking right now, health professionals recommend a guide – "Your Day".
- In time, pay attention to the signals sent by your well-being
- Replenish the body with natural minerals, vitamins and nutrients necessary for health.
- Enjoy energy and good mood everyday!
