Last update:

The Top 13 Benefits Of Biking – The Amazing Effects Of Pedaling

In this article, We will discuss the 13 benefits of biking while bringing in some of our own experiences along the way. After researching the topic for an entire day, I am confident that you will gain insight into why biking is so beneficial and why it should become a regular part of life. 

1. Lean Physique and Weight Loss

If you’re looking to maintain or decrease your weight, cycling is a great choice, as it can be easily integrated into your daily routine once you have developed a basic endurance level. For example, commuting to work could be a great way to begin.

Regular exercise has been shown to have beneficial effects on weight management[1], so why not give it a try?

Although there are many misconceptions and myths about weight loss, the formula for achieving it is quite simple for a healthy person. You need to be in a calorie deficit, which can be easily achieved with a consistent, healthy diet and regular exercise. We have actually talked about this in detail in our article about cycling for weight loss.

2. Mental Health

Drawing from my experience, I can attest that there are few activities as soothing and restorative as taking a long bike trip through natural surroundings. The combined benefits of cycling and nature for mental healing are truly remarkable and I’m not alone in saying that[2]. After a long and stressful week, a long ride always allows me to calm down and reflect on any worries or concerns.

But not only that, incorporating cycling into my daily commute helped me a lot to start working with a clear and refreshed mind. It is scientifically proven that cycling can actually trigger the release of adrenaline and endorphins in your body, which can help improve your mood and increase your productivity throughout the day![3]

3. Low-impact Exercise

Cycling is a fantastic alternative to running or walking since it’s not a weight-bearing exercise. This makes it an ideal low-impact option for anyone looking for a workout that won’t put too much stress on their joints. If you’re carrying extra weight or dealing with joint discomfort or stiffness in your lower body, cycling is an excellent exercise choice for you.

4. Stronger Immune System

Cycling daily at moderate intensity is a great way to prevent illness, not only because you can avoid crowded public transportation, but it can also positively affect your immune system according to many researches. It can boost the function of immune cells, making them more effective at fighting off infections and illnesses. [4]

5. Environment Friendly

Did you know that the transportation industry is one of the biggest culprits when it comes to releasing greenhouse gasses into our atmosphere?[5] Every single year, this industry pumps billions of tons of CO₂ into the air around the world, contributing to climate change. Imagine if all the people who live just a few kilometers away from work would bike to their job instead of driving a car – we could cut greenhouse gas emissions by millions of tonnes annually! And that’s not all – if more people biked to work, we’d need fewer roads and parking lots. That means we could replace those areas with beautiful parks and trees, making our communities more livable and green for generations to come!

6. Cheap Commuting Option

Firstly, bikes are usually much more affordable to purchase upfront than cars, which is great news for those on a budget. Secondly, bikes are simple machines that don’t require as much maintenance as cars, so you’ll save on repair costs. Thirdly, while it’s always a good idea to have insurance, bike insurance is not mandatory like car insurance, so you can save money by going without it. Fourthly, one of the best things about bikes is that you can park them almost anywhere for free, while cars often require paid parking spots or garages. And finally, there’s no need to worry about skyrocketing fuel costs as bikes don’t require gas.

7. Saves Time

You are probably a busy person. You may face work demands, strive for an active social life, pursue personal goals, and handle family responsibilities. I get it! I’m a busy person myself. That’s exactly why I know cycling can save you time. Cycling has been a timesaving activity in multiple ways in my life. By avoiding traffic congestion, I have been able to reach my destination faster during peak hours. Cycling has also eliminated the need to find parking or wait for public transportation, making short-distance travel much faster. Moreover, cycling has allowed me to combine my workout routine with commuting to work, saving me the time I would normally spend going to the gym.

8. Builds muscle

Cycling isn’t exactly the most effective exercise for hypertrophy, but it can still be beneficial in building muscle in your lower body. If you’re new to cycling, even casual rides can help your quadriceps, hamstrings, glutes, and calf muscles grow and strengthen over time. If you consider yourself more athletic and want to build more significant muscle mass, you could try increasing the resistance in your cycling routine by tackling hilly terrain or incorporating weight training in your fitness regimen. This can help your muscles work harder and lead to greater gains over time. Speaking from my own experiences, cycling in short, intense intervals combined with heavy squatting can do wonders for the strength and size of your legs.

9. Beginner Friendly

Cycling is a simple and easy activity to get started with – you just need a bike and a helmet! It is also a highly customizable form of exercise, allowing you to adjust the intensity and duration of your rides as needed based on your fitness level and goals. By gradually increasing your cycling frequency and distance over time, you can improve your cardiovascular health, strengthen your lower body muscles, and boost your mood and overall well-being.

10. Better Sleep

In 2021, I was in the Austrian Alps on a multi-day bike tour. After a long day of cycling, I tiredly boarded the train to travel to my next accommodation and rest up for the next day’s adventure. And of course, I fell asleep… The next thing I knew, I had missed my stop! Panic-stricken, I quickly gathered my things and hopped off at the next station, realizing that I had no choice but to cycle back to my accommodation during the night. But anyway…

Regular exercise, like cycling, has been shown to improve sleep quality and quantity in many studies.[6] Cycling helps to regulate your circadian rhythm, the internal clock that regulates our sleep and wake cycles, by promoting the production of melatonin– a hormone that plays a critical role in sleep. Additionally, cycling can reduce stress and anxiety, two common culprits that can negatively impact our sleep patterns. When we cycle, our bodies release feel-good endorphins which can help us relax and unwind, making it easier to fall asleep and stay asleep throughout the night.

11. Reduces The Risk Of Cancer

Research has shown that regular exercise, like biking, has the potential to lower the risk of colon, breast, and endometrial cancers.[7] This may be because cycling can help to reduce inflammation in the body, which has been linked to the development of cancer. As mentioned above, cycling can also help to boost the immune system, which is crucial in battling cancer cells. Additionally, regular exercise can also help to maintain a healthy weight, which is another important factor in reducing the risk of cancer. 

12. Improves Stamina And Endurance

If you get out of breath quickly while walking upstairs, it may be a sign that your cardiovascular endurance needs improvement. Cycling is an effective way to enhance stamina and endurance. It is a low-impact exercise that you can perform for longer durations, which is perfect for building cardiovascular endurance. Cycling also promotes efficient oxygen utilization, leading to an improvement in the body’s ability to deliver oxygen to the muscles. This eventually improves aerobic capacity which enables you to do other physically demanding activities without getting exhausted. Changing the intensity level of your workouts, such as doing high-intensity interval training or hill climbs, can further improve speed and endurance

13. Visiting Unexplored Places

If you are driven by the desire for adventure, cycling is a great way to explore unknown places, especially if you’re looking to discover hidden gems near the place you live. By cycling, you have the freedom to explore areas that may not be easily accessible by car or foot, allowing you to experience unknown places that you might otherwise miss. In fact, I once accidentally stumbled upon an island while cycling near my hometown, and it turned out to be a beautiful spot where people sunbathed and barbecued on the sandy shores. Pretty cool, right?

But not only that, with a bicycle, you can gain lifelong experiences. For instance, in the summer of 2021, I had the opportunity to cycle in the stunning region of Salzkammergut in Austria for five days. The beautiful lakes and mountains were breathtaking, and the challenging climbs and delicious food made it a truly memorable journey.

Cycling allows you to connect with your surroundings uniquely, making it an excellent choice for those who want to explore remarkable places close to home or far away.

What to do next?

To enjoy the benefits of cycling, it is crucial to adhere to the principle of gradualism. If you are a complete beginner in cycling, it is advised to approach increasing your load with extra caution to prevent injuries.

If you found this article interesting and would like to read more from us, check out our guide on cycling for weight loss.

Photo of author

Author

Mate is a passionate bikepacking enthusiast and the founder of this website. He loves exploring new destinations, admiring nature, and engaging in outdoor activities. He strongly believes that healthy living should be environmentally friendly too, which is why he prefers to use bicycles for his transport needs.