Cycling Caters to All Levels of Fitness

Remember when riding a bike was a blast while you were young? It still can be, with added health benefits thrown in.

Cycling is a versatile form of exercise that can adapt to different fitness levels and goals. There’s indoor cycling in a class at the gym or solo peddling. You can pedal outside, electric or traditional, and get intense with a Tabata session or bike easy and enjoy the outdoors.

Read on for the benefits of cycling, whether outside or inside.

Low impact

Since cycling is a non-weight-bearing, low-impact activity, it’s gentle on joints, tendons and ligaments. It’s ideal for those new to exercising, injured, needing rehabilitation or with degenerative joints.

Builds strength

Cycling is a full-body workout using your glutes, quads, hamstrings and calves. Amp it up with added resistance or incline to build lower-body muscles.

Improves heart health

Cycling works your heart, blood vessels and lungs. A 2019 study determined indoor cycling can improve aerobic capacity and the cardiovascular system’s ability to provide oxygen to your working muscles.

Boosts joint health

The Arthritis Foundation recommends cycling for less stress on your joints and helping to strengthen the muscles that support your knees, ankles and feet.

Builds core strength

Your legs aren’t the only things working. Correct cycling engages your upper body since you need it for balance and stability, aiding in proper posture also.

Helps weight loss

A 2018 study found participants who cycled one and a half hours per week, along with a healthy diet, had a lower body weight at the end of the study.

Expands your friendships

Find a group to join, whether it’s an indoor studio or mountain biking group. The CDC states that having strong social connections can decrease your risk of heart disease, stroke, dementia, depression and anxiety.

Adds fresh air

A study on environmental research found cycling outside can lead to less cortisol, decreased blood pressure, a lower heart rate and even less HDL cholesterol levels.

Boosts your mood

Cycling helps increase overall mental well-being by decreasing stress and increasing your mood and self-esteem. A 2017 study found that people who biked to work had a lower risk of being stressed than people who commuted to work another way.

Reduces risk of disease

Cycling for commuting and exercise are consistently associated with reduced risk of Type 2 diabetes. One study at the University of North Carolina found that people who cycle for 30 minutes, five days a week take about half the sick days compared to sedentary counterparts.