I have a theory: Nordic countries consistently rank as the happiest in the world, and their bike-friendly infrastructure may play a role in this. While there isn’t concrete research to support this claim, the benefits of cycling are undeniable. As you pedal along, you engage in a powerful cardio workout that can uplift your mood, especially when done with friends. It’s a fun and stress-free alternative to driving or taking public transport. According to Peloton instructor Hannah Corbin, cycling provides a unique cardio experience that is unmatched.
Whether you prefer indoor cycling classes or scenic outdoor rides, cycling has something for everyone. And it’s not just the Nordics who love it – cycling is gaining popularity in the United States, with over 54 million people cycling at least once in 2022. Interested in reaping the benefits of cycling? Keep reading to discover what experts and science have to say, as well as how to get started as a beginner.
The 8 major benefits of cycling
Experts and research agree – cycling offers numerous advantages. Here are some of the key benefits:
1. Cycling can help you live longer
A 2023 review published in Frontiers in Sports and Active Living found strong evidence linking cycling to a reduced risk of death from all causes, along with a lower incidence of cardiovascular disease and type II diabetes.
2. Cycling is a low-impact cardio exercise
Cycling is a safe way to improve aerobic fitness without straining your joints. Palak Shah, PT, notes that cycling reduces impact on the body compared to running, making it ideal for joint health.
3. Cycling is versatile
Whether you prefer indoor or outdoor workouts, solo rides or group sessions, cycling offers endless options. You can even incorporate upper body strength training into your routine.
4. You can experience an exercise high
Cycling releases feel-good chemicals in the brain such as endorphins, dopamine, and serotonin, helping reduce stress and improve mood. It’s a natural way to achieve an “exercise high.”
5. Outdoor rides connect you with nature
Cycling outdoors allows you to immerse yourself in nature, providing mental health benefits. Research shows that exposure to green spaces positively impacts mental well-being.
6. Cycling promotes safe fitness gains
Following a period of inactivity, cycling can help you safely regain fitness levels and prepare for more strenuous activities. It offers a low-impact way to increase blood flow, engage muscles, and improve range of motion.
7. Cycling can be a social activity
Riding with friends or joining group rides offers opportunities for social connection. Exercising with a buddy can boost motivation and make workouts more enjoyable.
8. Environmental and financial benefits
Using a bike for transportation can significantly reduce driving costs and carbon emissions. Swapping short car trips for bike rides helps the environment and saves money.
Cycling works various muscle groups
While cycling primarily works the lower body muscles like quads, hamstrings, and glutes, it also engages muscles throughout the body. Your core provides stability, while upper body muscles activate during certain movements.
Indoor vs. outdoor cycling
Each type of cycling offers unique benefits. Indoor cycling allows for precise control over intensity, while outdoor cycling provides challenges like terrain and weather. Both options have their advantages, so choose based on your preferences and goals.
How to start cycling as a beginner
Interested in cycling? Prioritize proper positioning to prevent injury and discomfort. Learn the correct form and listen to your body to ensure a safe and enjoyable cycling experience. Start slowly and gradually increase intensity as you become more comfortable with the activity.
