Benefits of cycling

Cycling is a pleasant leisure, an opportunity to breathe fresh air, admire the beauty of nature, get a boost of energy and strengthen your health.

How will cycling benefit me?

• Strengthens the muscular system of the body. When riding a bicycle, almost all muscle groups are involved.
• Improves the functioning of the cardiovascular system. Pedalling acts on the body in a similar way to cardio equipment.
• Strengthens the respiratory system. When riding a bicycle, breathing is measured and deep, the volume of the lungs increases. Smokers have a cleansing of the respiratory organs from toxins.
• Improves the psychological state due to the release of adrenaline and endorphins.
• Reduces the risk of myopia and other vision problems. Cycling is a kind of gymnastics for the eyes. You constantly have to focus your gaze on the road, switch it from object to object, look into the distance, then in front of you.
• Increases the amount of vitamin D in the body.
• Improves movement coordination.
• Strengthens the vestibular apparatus.
• Promotes the development of memory and improves brain function due to the influx of oxygen to the cells of the «grey matter».

Benefits of cycling for men. Myths and reality

There is an opinion that a rigid bicycle saddle negatively affects men's health. In fact, the load falls on the pelvic bones.

Moreover, cycling:

• stimulates the acceleration of blood flow in the legs and pelvis,
• increases endurance.

For men, it is very important to choose the right clothes for cycling in order to prevent overheating and hypothermia.

What is the use of a bicycle for women?

Every woman dreams of having a beautiful figure. Regular cycling:

• helps to lose excess weight,
• makes the hips and buttocks tightened,
• strengthens the back and abdominal muscles,
• improves metabolism and has a positive effect on the condition of the skin,
• improves the overall condition of the body,
• helps to go through pregnancy and childbirth easier.

Cycling during pregnancy. Benefit or harm?

Doctors' opinions about the benefits of cycling for expectant mothers were divided. To go or not, only the woman herself can decide.

Beneficial effects on your body

During cycling:

• Pelvic muscles are strengthened and hip joints are developed;
• Abdominal muscles develop;
• The blood in the legs and in the pelvic region accelerates, the stagnant processes that are observed in most pregnant women are eliminated;
• The back muscles are trained, which reduces the risk of back pain in the last months of pregnancy;
• The lungs are saturated with oxygen, which is very useful for the baby;
• Good physical shape is maintained, which contributes to the rapid recovery of the body after childbirth.

What pregnant women risk

In addition to the positive aspects of cycling, there are certain risks for women and their future babies.

• Shaking when riding on an uneven road, fast driving can provoke premature birth.
• Falling off a bicycle can lead to injuries that are undesirable during pregnancy.

Rules for safe cycling for pregnant women

• You can get on a bike if you have sufficient riding skills. Pregnancy is not the best time to learn to ride a bike;
• Drive at a calm pace;
• Choose only flat tracks for cycling;
• Do not get on the bike even at the slightest signs of malaise;
• Refrain from excessive loads;
• Consult your doctor about the consequences.

Health benefits of cycling for children

Cycling will provide your child with:

• Good posture and a healthy spine. While riding, the child leans on the steering wheel, the load on the spine decreases, while he remains in good shape;
• Development of coordination of movements;
• Strengthening immunity and protection from infectious diseases;
• Improved appetite;
• Prevention of flat feet;
• Ability to concentrate attention;
• Reducing cortisol levels and protecting against stress;
• A good night's sleep.

Positive impact of cycling on the elderly

Most elderly people have health problems. Cycling will not be able to completely eliminate them, but it will solve some of the problems. Regular bike rides:

• Strengthen muscle tissue;
• Rejuvenate the body;
• Reduce the load on the joints;
• Reduce the risk of vascular blockage;
• Stimulate the work of the heart;
• Improve coordination of movements and sense of balance;
• Solve the problem of insomnia.

Doctors recommend cycling

Cycling not only improves the general condition of the body, but also helps to fight some diseases.

Arthrosis

When pedalling, the muscles of the shins and thighs are involved. Due to the absence of additional body weight load on the knee joints, lactic acid is not formed during repetitive movements. The knees are lubricated with joint fluid, reducing the risk of joint wear. The American Arthritis Foundation recommends regular cycling for the treatment and prevention of the disease.

Osteochondrosis

Cycling involves all the muscles of the lower back, accelerates blood circulation and metabolic processes in the spine. As a result, the symptoms of osteochondrosis are mitigated, and with constant training, the disease disappears.

Varicose veins

Active rotational footwork accelerates blood flow, helps to reduce congestion and reduces inflammatory processes. As a result, blood circulation improves and the veins return to normal size.

The benefits of cycling in numbers

Reducing the risk of cancer

British doctors have been investigating the influence of various factors on the occurrence of oncology for 15 years. About 400 thousand people took part in the study. It was found out that among people who rode a bicycle for 30 minutes a day, there were 50% fewer cases of cancer than among those who did not get on a bicycle. These studies were published in the British Journal of Cancer.

Increased insulin levels

Scientists from the University of Bath in the UK followed a group of 16 men suffering from type 2 diabetes for 6 weeks. Three times a week, patients spent three minutes on exercise bikes. After two weeks of the experiment, insulin production increased by 20%, and after a month and a half – by 28%.

Reducing the risk of diseases of the cardiovascular system

The University of Glasgow has studied 260 thousand people for five years and found that cycling for only 30 minutes a week reduces the risk of heart attack and other cardiovascular diseases by 50%.

Increased immunity

Studies conducted at the University of San Diego have shown that 20 minutes of cycling daily strengthens the immune system and reduces the risk of colds and acute respiratory infections by 50%.

Improvement of the psychological state

Observation of a group of people taking antidepressants showed that the level of cortisol (stress hormone) improves:

• with a 15-minute load on an exercise bike for 12%;
• for 15 minutes of cycling in nature by 32%.

Improving sleep

Daily half-hour walks in the fresh air allow you to fall asleep faster, make sleep calm and long. Studies of a group of 2,600 people have shown that 2.5 hours of cycling per week improves sleep quality by 65%.

Weight loss

Depending on the route, 420 to 700 kilocalories are consumed in one hour of cycling. In terms of fat equivalent - from 47.2 g to 78.7 g.

Risk of premature mortality

According to WHO, regular cycling for about 100 minutes a week reduces the risk of premature death by 10%.

Increase in life expectancy

Observations for three years of a group of 125 people who rode a bicycle three times a week for 45 minutes showed that there was a rejuvenation of the body and the biological age of cyclists decreased by about nine years.

To whom cycling is contraindicated

It is not recommended to get on a bicycle:

• during the exacerbation of chronic diseases;
• with osteoporosis (increased bone fragility);
• with an exacerbation of varicose veins;
• people with pathological changes in joints, ligaments and spine;
• in the presence of ulcers of the stomach or duodenum in the stage of inflammation;
• with nephroptosis (kidney prolapse);
• with chronic shortness of breath or asthma;
• after surgical interventions;
• in case of heart attack, heart disease, acute inflammatory heart diseases;
• in case of identified problems with movement coordination.

For spinal hernia and other back diseases, riding in a special corset is recommended.