For many, cycling is an enjoyable pastime that allows you to get some fresh air as you explore your neighbourhood or head off the beaten track to be in nature. But health experts recommend that cycling be more than a mere hobby; it offers numerous benefits to one’s physical and mental health.

As it is relatively easy to start and suitable for most fitness levels, cycling is one of the most popular forms of physical activity in the world. Here are five reasons to start pedalling:

• Easy: Unlike other types of sports that require a great level of physical skill and training, most people already know how to cycle. It is easy to learn and, once you do, you never forget.
• Low impact: Compared with most other types of exercise, cycling results in fewer strains and injuries. It can be enjoyed by all people of all ages, from young children to senior citizens.
• Time effective: Apart from being a form of exercise, cycling could also effectively be used as a mode of transportation.
• Muscular strength: Almost all of the major muscle groups are used as you pedal.
• Enjoyable: Cycling – when done on an actual bicycle – gets you out of the house and potentially offers the thrill of adventure, while helping you keep fit.

The World Health Organization recommends that adults should perform at least 150 minutes of moderate aerobic physical activity, such as cycling, every week to better their health. Research has indicated that cycling can help with the following:

1. Blood pressure

As those with hypertension are at risk of developing cardiovascular disease, cycling could serve as a primary therapy for preventing these conditions. According to research, one’s blood pressure can lower by as much as 4.3% after three months, and 11.8% after six months.

2. Cardiovascular health

According to one study, those who cycle to work have a 46% lower risk of developing cardiovascular disease, which corresponds with a 52% lower risk of dying from the condition.

In addition to boosting heart health, this study also suggests that cycling to work may lower one’s risk of getting cancer.

3. Cardiorespiratory health

Cycling for at least 150 minutes a week has been shown to significantly enhance lung health, while supporting the immune system’s defences against respiratory infections.

Regular cycling can also help promote lung function in those with existing respiratory conditions. It could, for instance, be part of a pulmonary rehabilitation programme for persons with chronic obstructive lung disease.

4. Weight management

Cycling is a wonderful exercise to help lower body mass, as it boosts metabolism, tones muscles, and burns fat. It is adaptable, allowing a person to customise the duration and intensity of their workouts.

You can burn up to 300 calories per hour with moderate cycling.

5. Mental wellbeing

Exercise can improve one’s mood in a variety of ways, as exercise triggers the natural production of endorphins and adrenaline, on top of the increased confidence that comes with accomplishing goals.

Cycling incorporates outdoor activity, sightseeing, and physical activity. Cyclists can choose to ride alone, which will allow them to think through problems or issues, or with a group to expand their social circle.

How to get started

The best bicycle for you is one that puts the least stress on your body. It can be chosen with the help of an expert at your local bicycle shop. If you buy a second-hand bike, consider having a professional check it over.

For the safest and most comfortable cycling experience, consider the following:

• Helmet: The chance of severe head injuries in a bicycle crash is reportedly reduced by about 50% by wearing a helmet. This, in fact, should be essential, even for short distances.
• Attire and accessories: Fabrics with fibres that control moisture, which prevents chafing, are recommended. Wear bright colours and reflective materials to help you stand out and be visible to other vehicles. Bicycle lights, reflectors, and horns or bells can also help draw attention to your presence.
• Position: A suitable and comfortable seat height is important for preventing injuries and improving performance.
• Padded saddle: Using a saddle with padding can support the body and decrease pressure tension, eliminating any tingling, numbness, or discomfort.
• Pollution exposure: Although the benefits of cycling outweigh the risks of exposure to air pollution, one might want to consider steering clear of peak-hour traffic and opting for cleaner, greener routes.

Who should not cycle

If you are healing from injuries that cycling could aggravate, it is advisable to avoid riding until you have completely recovered. If you have pre-existing medical conditions, do consult your doctor first.

A stationary or adaptive bicycle might be more suitable for those who have balance, vision, or hearing issues.

Also be aware of rhabdomyolysis, a rapid breakdown of muscle tissue that occurs due to overexertion during exercise. Proteins called myoglobin and electrolytes from the damaged muscle tissue would be released into the bloodstream, which, in large quantities, could harm the kidneys and heart.

Don’t push yourself past the limits of what your body can accomplish; cycle moderately and diligently.

This article was written by DOC2US, a mobile application that allows you to talk to a doctor or any healthcare professionals via text chat at any time and from anywhere.