Physical Health Benefits of Cycling

Cycling is more than just a mode of transport or a weekend pastime; it’s actually one of the most efficient ways to improve and maintain your physical health. Cycling offers a low-impact, easily accessible and enjoyable way to improve your physical health. In fact, research has demonstrated that participating in cycling is associated with a lower risk of mortality from any cause and incidence of cardiovascular disease and type 2 diabetes.

Physical inactivity is associated with 1 in 6 deaths in the UK alone, costing the NHS nearly a billion pounds each year.

How Cycling Benefits Your Physical Health

Boosts Cardiovascular Endurance

Cardiovascular endurance, otherwise known as cardiorespiratory endurance, refers to the ability of your heart, lungs and blood vessels to efficiently deliver oxygen to your muscles in long-term physical activity.

As cycling is a form of aerobic exercise, doing it strengthens your heart, lungs, and blood vessels. Increasing your heart rate, as aerobic exercise does, improves circulation and enhances your body's ability to use oxygen more effectively.

If you stay consistent, over time your resting heart rate will lower, as will your blood pressure. This improves your endurance and reduces the risk of heart disease.

Improving your cardiovascular endurance is important as it lowers the risk of chronic conditions like heart disease and stroke.

According to the Chief Medical Officer, inactive people have almost double the risk of dying from heart disease compared to active and fit individuals.

Builds Muscular Strength and Endurance

Cycling is a fantastic workout for your legs as it targets your quadriceps, hamstrings, glutes and calves, but can also engage your core and can even strengthen your upper body too. Riding uphill, sprinting and pushing against wind resistance all develop muscle strength. Long rides will improve your muscular endurance.

Muscle strength is crucial for maintaining physical function, independence and overall health throughout life. Strong muscles support daily activities, improve balance, posture, reduce your risk of injury and contribute to better metabolic health and disease prevention. As you age, muscle strength naturally declines, making regular strength training even more vital for preserving mobility and quality of life.

Weight Management

In 2023 to 2024, 63.5% of adults aged 18 and over in England were estimated to be overweight or living with obesity, and it's estimated that obesity is responsible for around 30,000 deaths each year in the UK. This demonstrates the importance of managing your weight, and cycling is an excellent way of achieving this.

Moderate cycling can burn between 300-500 calories per hour. Of course, more intense rides burn even more. As cycling is low-impact and therefore kinder on your joints, it also allows people to exercise for longer without the same wear and tear.

A healthy weight looks different for everyone and is dependent on factors like sex, age and height, as well as your bone structure and muscle development.

Improved Mobility, Balance and Coordination

The pedalling motion of cycling keeps your joints moving through a controlled range without excessive impact, which helps maintain and improve mobility. Joint mobility is important for overall health, injury prevention and optimal physical performance. In having a full range of motion, you enable efficient movement, reduce the risk of injury and enhance your physical capabilities. It also promotes circulation of nutrients to joints and helps to reduce inflammation.

Stabilising your body and keeping upright requires you to activate your abdominal and lower back muscles. Over time, this should improve your posture, spinal alignment and balance. Balance declines with age, yet is important for preventing falls and any subsequent injuries.

Enhances Lung Health

Regular cycling can increase your lung capacity and efficiency, meaning more oxygen can reach your bloodstream with less effort. This will improve your stamina not only for exercise, but for daily activities too.

Our lung health is so important. They supply oxygen to the body and remove carbon dioxide - a process fundamental to all bodily functions, impacting overall health and quality of life.

Some people have concerns they'll inhale more fumes when cycling on the roads, but according to a study published in The Guardian, the opposite is true. As cyclists ride in the open air, pollutants can disperse more quickly in comparison to in cars, where pollution can accumulate. Additionally, cyclists often spend less time commuting than drivers stuck in traffic, therefore reducing overall exposure.

Strengthens Immune System

Moderate and consistent cycling can boost the production of essential immune cells. This is important when it comes to helping your body fight infections more effectively. A study published in Aging Cell found that older cyclists maintain stronger immune systems compared to their sedentary peers. Picking up cycling in later life has even been called 'rejuvenating'.

Promotes Better Sleep and Recovery

Cycling stimulates blood flow, helping your muscles and tissues receive the nutrients important for recovery and repair.

Cycling also helps regulate your circadian rhythm, which leads to deeper and more restorative sleep.

Prevents Serious Illnesses

Regular exercise and staying active through cycling can lower your risk of developing the following:

• Type 2 Diabetes - by as much as 33 to 50%
• Breast, bowel and womb cancer
• Stroke, arthritis and obesity
• Cycling may help prevent certain respiratory conditions and improve lung capacity
• Reduces feelings of anxiety and depression

Research also demonstrates that regular exercise helps protect against dementia, mood swings and memory loss. It only takes 30 minutes of exercise to boost your memory and keep your mind sharp.

Financial Benefits

Beyond the physical and mental benefits of cycling, there are also financial benefits.

Cycling is cheaper than a gym membership, a car and public transport, demonstrating how cycling could save you some cash and ease your stress over finances. Apart from the initial cost of the bike, for which there are inexpensive options, cycling is free. It allows you to go from A to B, save money on gym or travel costs and get fit at the same time.

Bicycle Insurance from Eversure

With regular cycling comes the confidence that you are looking after your body. As you look after your physical health, let us look out for your bike. To protect your investment and cycle with confidence, consider comprehensive bicycle insurance from Eversure. Our policies include cover for theft, accidental and malicious damage, as well as options to include personal accident and public liability.

Final Thoughts

Cycling is a powerful way to improve physical health. It strengthens your heart, lungs, and muscles all whilst boosting your endurance, coordination, and overall fitness. No matter your ability or fitness levels, regular rides deliver proven benefits that keep your body strong and energised.