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In this regard, the National Health Service (NHS) and the Centres for Disease Control and Prevention (CDC) recommend practising about 150 minutes of moderate exercise per week–equivalent to about 20 minutes daily–or 75 minutes of intense exercise that elevates the heart rate–roughly 10 minutes daily. Cycling is an excellent way to achieve these exercise goals.
Here is an overview of the amazing mental and physical benefits that can be gained by cycling for half an hour daily:
Cycling makes the heart beat faster, which indicates that this sport strengthens the heart muscles and stimulates blood circulation by pumping more blood to all body parts. Additionally, it lowers blood sugar and cholesterol levels, promotes heart and vascular health, and reduces the probability of heart disease.
Numerous reliable sources, including the Journal of the American Medical Association (JAMA) and the National Institutes of Health (NIH) in 2017, have affirmed that regular exercise, like cycling, can help prevent stroke, heart attacks, and other conditions such as high blood pressure.
Each muscle engaged during a person's daily cycling routine can grow stronger through continuous exercise, leading to increased muscle mass. Coach Maxwell highlights that “Building muscle and strength through cycling correlates with how much resistance you put on the bike (when indoors) or how steep the incline is (when outdoors).” Additionally, this enhances endurance, reducing feelings of tiredness or fatigue when engaging in daily activities that were exhausting before incorporating cycling into one’s daily routine.
Some people may be concerned about joint stress, particularly with advanced age, but there is no need to worry. Cycling is a low-impact exercise that does not place excessive pressure on the joints. On the contrary, it strengthens the muscles of the thighs, buttocks, and legs, facilitating easier movement and maintaining joint health over time.
Advice: It is important to consult a doctor to determine the most suitable sports activities, especially for those with joint or back health issues.
Neuroscientists believe that sports activity or exercise, in general, is a strong stimulant for the growth of nerve cells. When riding a bicycle, for example, a person needs to focus on the road while controlling the bike at the same time.
This concentration on multiple actions simultaneously produces certain compounds and proteins that support brain cell development. Additionally, cycling stimulates the release of hormones that reduce stress levels, making the person more relaxed and less stressed, thus more focused and positive.
Regular training and daily physical activities help enhance memory, cognitive abilities, and problem-solving skills. They can also reduce the risk of developing Alzheimer's disease as one gets older. A 2019 study conducted by the National Institutes of Health (NIH) found that cycling outdoors can help improve cognitive performance and increase happiness levels among older people.
As people age, they become less balanced while walking. However, exercises like cycling can improve stability and coordination. Cycling enhances balance by requiring focus on two things during the exercise: maintaining stability on the bike and riding in a straight line.
Sleep is strongly linked to overall health, whether mental, physical, or emotional. Adequate sleep promotes a healthy body, a good mood, and a more focused and calm mind.
The connection between deep sleep and cycling is highlighted in a study conducted by researchers at the Stanford University School of Medicine. The study found that individuals who cycled for an average of 20-30 minutes per day were able to fall asleep twice as fast as they did previously, in addition to gaining an extra hour of sleep.
According to the Mental Health Foundation, many studies have found a relationship between mood and physical activity performed as part of one's daily routine. Participants in one study reported feeling more satisfied and calm after engaging in physical activities, such as house chores, compared to sedentary activities, like reading a book.
Furthermore, many studies have concluded that engaging in aerobic exercises, such as cycling for 30-35 minutes, 3-5 days a week, can make a person more enthusiastic and focused on the present, feeling alert rather than distracted.
The Mental Health Foundation further notes that the reduced tension and psychological pressure, increased feelings of satisfaction and calmness, and improved self-awareness and self-esteem after exercising contribute to lowering the levels of depression and anxiety, ultimately making individuals happier.
Golden advice: To make cycling part of an individual’s daily routine without worrying about results or continuity, it is recommended to start gradually. For example, one can begin with just five minutes and slowly increase the duration to a comfortable level. For those hesitant to spend lots of time outdoors, using an exercise bike at home is an option. Despite some differences between exercise and road bikes, both offer many benefits.
[1] healthline.com, 12 Benefits of Cycling, Plus Safety Tips
[2] bicycling.com, The Benefits You Gain from Going for a Daily Bike Ride
[3] energym.io, 5 Health Benefits of Cycling 15-20 Minutes a Day
[4] womenshealthmag.com, 13 Benefits Of Cycling For Physical And Mental Health
[5] healthshots.com, 5 health benefits of indoor cycling for a healthy heart, body and mind
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