Running, walking and swimming are excellent forms of exercise, but if you're looking to change up your cardio routine, why not try biking?
Cycling outdoors or indoors is a great way to get your heart pumping while putting minimal impact on your joints. Luckily, you don't have to be a Tour de France competitor to experience the health benefits of riding a bike. And if you opt for an outdoor bike ride, you'll get to explore new areas, since you can cover more ground than you ever could on two feet.
Even just 10 minutes of cycling a day can boost your fitness level. So, what exactly are the benefits of bike riding? First, you'll get a great cardio workout that challenges your legs and core muscles without putting stress on your joints. In fact, cycling has been proven to benefit folks who have osteoarthritis. If your joints can't take the impact of running or walking, cycling can help decrease pain and increase your aerobic capacity, according to one study.
Whether you simply pedal around town, take an indoor cycling class or sign up for a bike race, you can reap the health benefits of cycling.
Ready to get started? Try the four tips below:. Sure, it can be scary to try new activities. But once you get started, cycling will get easier as your confidence builds. And remember: You don't have to be a pro to reap the benefits. So what are you waiting for? Get cycling! Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission. Any use of this site constitutes your agreement to the Terms and Conditions and Privacy Policy linked below.
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One big perk of riding? Cycling is a really versatile form of exercise that can be scaled to different fitness levels, lifestyles, and goals. You can, for example, cycle indoors on a stationary bike , either in a group class or solo in your own home. Or you can pedal outside on a moving bike. You can go all-out for an intense Tabata session , or you can pull back, pedal easy, and let the great outdoors take over as the star of the show.
Curious about all that bikes have to offer? Read on for everything you need to know on the benefits of cycling, plus expert tips for beginners on how to start riding. The answer: cardio. Stellar cardio. While cycling is primarily cardio exercise, it can also help strengthen your core and lower body, especially if you pedal with lots of resistance.
Besides the location, of course? But there are some pretty big differences between the two. Indoor cycling tends to be less intimidating than outdoor cycling since there are fewer elements to contend with.
Another plus of indoor cycling is that it gives you more control over exactly how hard your workout is. On a stationary bike, you can increase or decrease the resistance at any time usually with a quick turn of the resistance knob , whereas on a moving bike, you are at the mercy of the surrounding terrain. Also, on a stationary bike, you can incorporate light weights and choreographed dance moves—popular elements in many group cycling classes that may make the workout feel more fun.
Of course, there are some advantages to outdoor cycling. A big one is that you can get fresh air, sunlight, and nature, all of which make you feel fantastic. And it can also function as transportation, so you can cross off your workout and your commute at the same time.
Maybe you want to hit the trails for a leisurely ride, but get your workout done on a stationary bike. Mixing the two modalities can be a great way to add more variety to your exercise routine. Still, there are certain things to know beforehand to make your first time in the saddle safer and more comfortable. It is also fun, cheap and good for the environment. Riding to work or the shops is one of the most time-efficient ways to combine regular exercise with your everyday routine.
An estimated one billion people ride bicycles every day — for transport, recreation and sport. It only takes two to four hours a week to achieve a general improvement to your health. Cycling is:. Cycling is mainly an aerobic activity, which means that your heart, blood vessels and lungs all get a workout. You will breathe deeper, perspire and experience increased body temperature, which will improve your overall fitness level.
Cycling can improve both physical and mental health, and can reduce the chances of experiencing many health problems. Cycling is a good way to control or reduce weight, as it raises your metabolic rate, builds muscle and burns body fat.
Cycling is a comfortable form of exercise and you can change the time and intensity — it can be built up slowly and varied to suit you. Research suggests you should be burning at least 8, kilojoules about 2, calories a week through exercise. Steady cycling burns about 1, kilojoules about calories per hour. If you cycle twice a day, the kilojoules burnt soon add up.
British research shows that a half-hour bike ride every day will burn nearly five kilograms of fat over a year. Cardiovascular diseases include stroke, high blood pressure and heart attack. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases. Cycling strengthens your heart muscles, lowers resting pulse and reduces blood fat levels.
Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved. A Danish study conducted over 14 years with 30, people aged 20 to 93 years found that regular cycling protected people from heart disease.
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. The rate of type 2 diabetes is increasing and is a serious public health concern.
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