The Benefits of Cycling: Improve Your Health and Well-being

How many times have you heard that riding a bike is good for both body and mind? The bicycle—an icon of sustainability and an efficient, eco-friendly mode of transport—is more than just a way to get around; it’s a powerful ally for both physical and mental well-being.

Countless studies confirm what every cyclist instinctively knows: the sense of freedom, well-being and happiness we feel on two wheels has a strong scientific foundation.

Let’s take a closer look at how cycling not only enhances our health but also benefits the planet.

The World Health Organization states that “regular to moderate intensity physical activity - such as walking, cycling, or playing sports - provides significant health benefits”.

In particular, the physical activity associated with cycling falls into the category of aerobic exercises. These offer specific benefits to the cardiovascular system. The aerobic effort required for cycling increases the body's oxygen demand, prompting the heart and lungs to work more efficiently. Over time, this enhances endurance and respiratory capacity.

Cycling therefore helps improve heart health, reducing the risk of hypertension, coronary heart disease, heart attacks, and strokes. Blood circulation also benefits particularly the lower limbs, preventing swelling and fatigue.

Simply put: cycling is good for your heart!

Speaking of circulation, you have probably heard of the infamous “bad cholesterol” (LDL) and its tendency to clog arteries, obstructing blood flow. But what does this have to do with cycling?

Cycling burns fat and calories (hence the famous slogan “Burn fat, not oil!”), reducing body fat and maintaining low levels of cholesterol, blood sugar, and triglycerides. This, in turn, lowers the risk of cardiovascular diseases. To fully enjoy the benefits of cycling, however, it’s not enough to just pedal - a balanced diet and staying properly hydrated are also important.

Cycling is also an excellent activity for skeletal and muscular well-being. Riding a bike is a resistance exercise that strengthens various muscles, particularly those in the legs, as well as the core and back muscles that help maintain balance. With consistent practice, muscles adapt to working longer without fatigue.

If riding your bike to work seems exhausting at first, don’t give up: muscles need training, and persistence always pays off!

Cycling, unlike running, is a low-impact activity that reduces stress on the joints, making it ideal for those with joint pain or individuals returning to physical activity after a long break.

To optimize the benefits and enhance comfort, choosing the right saddle is crucial. The right saddle can significantly improve both cycling performance and the overall cycling experience.

But how do you choose the right one? Start by answering these four quick questions to find the perfect fit.

Whether for commuting, sport, or leisure, riding a bike helps take care of both our bodies and our minds.

Cycling makes us feel well and happy — so says science! In 2022, general practitioners in the UK prescribed cycling to their patients to promote mental well-being.

A study from the University of Edinburgh, published in the International Journal of Epidemiology, demonstrated the positive effects of biking to work on mental health. The research found a 15% decrease in prescriptions for depression or anxiety among individuals who daily commute to work by bike.

Scientific studies confirm that even light physical activity affects serotonin levels and increases the release of endorphins—neurotransmitters linked to well-being, mood regulation, and stress reduction.

Cycling also encourages spending more time outdoors, promoting contact with nature, which has a calming and relaxing effect on the mind. Outdoor activities such as cycling or running help regulate the levels of cortisol, the stress hormone, significantly improving mood.

From a sports perspective, cycling also fosters social interaction, boosts self-esteem, and enhances personal achievement—just think of the satisfaction of completing a long ride or conquering a tough climb!

Not to mention that choosing a bike for urban transport frees us from the stress of traffic and parking, giving us more time (and resources) for enjoyable leisure activities.

Cycling, combined with proper nutrition can be an effective way to lose weight and stay in shape. As an aerobic activity, cycling helps burn calories: at a moderate pace, it burns about 300—600 calories per hour, increasing with higher intensity and training levels.

The bicycle's fuel is our own energy, partly derived from body fat. And that is why cycling helps reduce and control body fat percentage.

Does this mean you need to do high-intensity workouts to stay fit? Not necessarily: consistency is key. Cycling daily, even for just 30 minutes at a moderate pace, is an excellent way to support weight loss and improve overall health. However, it’s important to remember that exercise is only part of the equation. A balanced diet and other healthy lifestyle
habits are crucial to achieving and maintaining weight goals.

Cycling is an economical, non-polluting, climate-friendly and long-lasting means of transport that brings joy to people of all ages, from children to the elderly. It allows us to explore the world from a different perspective, travel, engage in sports, and make our cities more sustainable.

The bicycle is a key choice for both our well-being and the environment, making it one of the most valuable tools for achieving some of the Sustainable Development Goals (SDGs) outlined in the 2030 Agenda:

● SDG 3: Good Health and Well-being
Cycling improves cardiovascular health, helps maintain a healthy weight, and reduces the risk of chronic diseases.

● SDG 13: Climate Action
Reducing Greenhouse Gases (GHGs): by replacing motor vehicles with bicycles, we reduce CO2 emissions and other greenhouse gases, helping to mitigate climate change.

By cycling, we take care of our physical and mental health while, at the same time, making a small contribution to the fight against climate change.