Ajit Karn
Health benefits of regular cycling: To be strong and robust, one must engage in physical activity. Regular physical activity can prevent against severe conditions such as obesity, cardiovascular disease, cancer, mental illness, diabetes, and arthritis. Regular bicycle riding is one of the greatest methods to reduce the risk of sedentary lifestyle-related health problems.
Cycling is a healthy, low-impact exercise that people of all ages can appreciate, from young infants to the elderly. It is also inexpensive and beneficial to the environment.
Cycling to work or the store is one of the most time-efficient methods to incorporate physical activity into your daily regimen. Every day, approximately one billion people ride bicycles for transportation, recreation, and sport. Here are defining Health benefits of regular cycling.
Cycling for health and fitness
It only takes two to four hours a week to achieve a general improvement to your health. Cycling is:
- Low impact – it causes less strain and injuries than most other forms of exercise.
- A good muscle workout– cycling uses all of the major muscle groups as you pedal.
- Easy – unlike some other sports, cycling does not require high levels of physical skill. Most people know how to ride a bike and, once you learn, you don’t forget.
- Good for strength and stamina– cycling increases stamina, strength and aerobic fitness.
- As intense as you want– cycling can be done at very low intensity to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout.
- A fun way to get fit– the adventure and buzz you get from coasting down hills and being outdoors means you are more likely to continue to cycle regularly, compared to other physical activities that keep you indoors or require special times or places.
- Time-efficient – as a mode of transport, cycling replaces sedentary (sitting) time spent driving motor vehicles or using trams, trains or buses with healthy exercise.
Health benefits of regular cycling
Cycling is primarily an aerobic activity, meaning that the heart, blood vessels, and lungs all receive a workout. You will breathe deeper, perspire more, and experience an increase in body temperature, which will enhance your overall fitness level.
The health benefits of regular cycling include:
- increased cardiovascular fitness
- increased muscle strength and flexibility
- improved joint mobility
- decreased stress levels
- improved posture and coordination
- strengthened bones
- decreased body fat levels
- prevention or management of disease
- reduced anxiety and depression.
Cycling and specific health issues
Cycling can improve both physical and mental health, and can reduce the chances of experiencing many health problems.
Obesity and weight control
Cycling is an effective method to maintain or lose weight because it increases metabolism, develops muscle, and burns fat. Cycling must be combined with a healthy diet plan if you are attempting to lose weight. Cycling is a comfortable form of exercise that can be modified in terms of duration and intensity to suit your needs.
According to research, you should expend at least 8,400 kilojoules (approximately 2,000 calories) per week through exercise. Cycling consumes approximately 300 calories (or 1,200 kilojoules) per hour.
If you cycle twice per day, the calories you expend quickly add up. According to British research, a daily half-hour bike ride burns nearly five kilograms of fat per year.
Cardiovascular disease and cycling
Stroke, hypertension, and heart attack are examples of cardiovascular diseases. Regular cycling stimulates and enhances the heart, lungs, and circulatory system, thereby decreasing the risk of cardiovascular diseases.
Cycling strengthens cardiac musculature, reduces resting heart rate, and diminishes blood fat levels. In addition, research indicates that individuals who commute to work by bicycle are exposed to two to three times less pollution than vehicle commuters, resulting in improved lung function. A 14-year Danish study involving 30,000 individuals aged 20 to 93 found that regular cycling protected against cardiac disease.
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Cancer and cycling
Many researchers have studied the relationship between exercise and cancer, especially colon and breast cancer. Research has shown that if you cycle, the chance of bowel cancer is reduced. Some evidence suggests that regular cycling reduces the risk of breast cancer.
Diabetes and cycling
The rate of type 2 diabetes is increasing and is a serious public health concern. Lack of physical activity is thought to be a major reason why people develop this condition. Large-scale research in Finland found that people who cycled for more than 30 minutes per day had a 40 per cent lower risk of developing diabetes.
Bone injuries, arthritis and cycling
Cycling improves strength, balance and coordination. It may also help to prevent falls and fractures. Riding a bike is an ideal form of exercise if you have osteoarthritis, because it is a low-impact exercise that places little stress on joints.
Cycling does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.
Mental illness and cycling
Mental health conditions such as depression, stress and anxiety can be reduced by regular bike riding. This is due to the effects of the exercise itself and because of the enjoyment that riding a bike can bring.
Hand cycling and health
Hand cycles are comparable to recumbent tricycles, with the exception that they are propelled by hand rather than foot pedals. If necessary, Velcro restraints can be used to secure the wrists to the pedals.
This design of tricycle enables amputees, individuals with spinal injuries, and those recuperating from certain conditions such as a stroke to cycle for exercise and recreation. Similar cardiovascular and aerobic benefits accrue to hand cyclists as other cyclists.
