More people are trading in four wheels for two on their commute to work in the United States. According to the U.S. Census Bureau, the number of people who rode a bike to work increased from 488,000 in 2000 to 786,000 between 2008 and 2012.
Riding a bike does more than just save money on gas. Whether you ride your bike for commuting purposes, leisure, or exercise, it has numerous health benefits. From strengthening your heart to adding muscle to your legs, here are six ways hopping on your two-wheeler can improve your health.
Cycling is good for your heart
Aerobic exercise, like riding a bike, has a host of benefits for your heart. Regular exercise lowers your risk of heart disease, stroke, and high blood pressure. Going for a bike ride gets your heart beating faster and makes it stronger. The best benefits come from a mixture of intensity, riding at moderate speeds (under 10 mph) and at a faster pace (more than 10 mph).
A bike ride can help you lose weight
If you’re looking for a weight-loss regimen, getting on a bike could be a fantastic option. It is a good moderate- to high-intensity workout that many people can do regardless of fitness level. If you don’t have the energy yet to go for a rigorous ride on a mountain trail, don’t worry — even a slower bike ride will burn a lot of calories. A 160-pound person will burn about 300 calories on a one-hour bike ride under 10 mph.
It builds muscle, too
Biking builds stronger muscles, and it may work more muscles than you think. Go for a long bike ride: when you’re through, you’ll be able to count all your sore muscles, like your buttocks, thighs, hamstrings, calves, abdominal muscles, arms, and shoulders.
Biking is easy on the joints
People with arthritis or weakened joints can often still enjoy biking. The exercise is low-impact, which means it is gentle on the joints. Older individuals or people with joint pain can participate and enjoy the health benefits of a bike ride. People with joint issues may also find that biking helps lessen joint pain because it strengthens the muscles around the joint.
“Cycling helps people with joint pain because it gets the joints moving without putting stress on them,” says nutritionist Emily Woll. “The cycling motion helps to lubricate joints and makes it easier and less painful for people to move their joints. Riding a bike outdoors and using a stationary bike indoors are both beneficial for people with arthritis.”
Riding a bike can prolong your life
Taking your bike to work may take a few extra minutes, but it could add years to your life. Research has shown that riding a bike can lower a person’s risk of death from a variety of causes, including cardiovascular disease and cancer.
Slow down aging
Not only can cycling help you live longer, but it could also reduce the effects of aging. A recent study showed people who regularly rode a bike had stronger immune systems, more muscle, and less inflammation than people who did not exercise. Inflammation, in particular, is associated with aspects of aging like joint pain.
Riding a bike can be a fun and fruitful way to exercise for the young and old alike. Whether you plan to enter a bike race or just go for evening rides, getting up and moving on a bike will have lasting benefits.
Amy Osmond Cook is the host of Good Day Orange County and the founder of the Association of Skilled Nursing Providers. She is a healthcare consultant and VP of marketing at Simplus, a Platinum Salesforce partner.
