With that crisp fall air, it is hard to resist the urge to go outside—so why fight it? Many of us have fond memories of riding our bikes around our childhood neighborhoods, but this is not an activity that has to stay in our pasts. There are numerous health benefits to riding your bike; just check out our list of reasons to dust off your helmet and cruise your neighborhood!

1.      Riding your bike is a low impact workout. “It causes less strain and injuries than most other forms of exercise.” Assuming, of course, that you watch out for cars when you are out on your bike.

2.      This workout is completely customizable to your desired intensity. If you want to keep it relaxed and easy, you can do that. Or, if you would prefer something harder, you can easily ramp up the intensity for a tougher workout.

3.      Depending on where you live, you can make cycling part of your daily routine. Do you live in a community where some of your favorite spots are not too far? Consider swapping out your car in favor of your bike for some of your commutes! Start small with a trip to a nearby shop, but then as you build up strength and stamina you can travel further and further.

4.      Riding your bike is a good workout for your muscles. “Cycling uses all of the major muscle groups as you pedal.” Additionally, “it only takes two to four hours a week to achieve a general improvement to your health.”

5.      Riding your bike can help with weight control. Riding your bike can be good for managing your weight because “it raises your metabolic rate, builds muscle and burns body fat…Research suggests you should be burning at least 8,400 kilojoules (about 2,000 calories) a week through exercise. Steady cycling burns about 1,200 kilojoules (about 300 calories) per hour. If you cycle twice a day, the kilojoules burnt soon add up. British research shows that a half-hour bike ride every day will burn nearly five kilograms of fat over a year.”

6.      Riding your bike can be good for your heart. “Cycling strengthens your heart muscles, lowers resting pulse, and reduces blood fat levels. Research also shows that people who cycle to work have two to three times less exposure to pollution than car commuters, so their lung function is improved.” Not to mention that you get an opportunity to see more of the community you love by taking the time to ride your bike!

7.      No bones about it—riding your bike can be good for your joints! “Cycling improves strength, balance and coordination. It may also help to prevent falls and fractures. Riding a bike is an ideal form of exercise if you have osteoarthritis, because it is a low-impact exercise that places little stress on joints.” However, cycling “does not specifically help osteoporosis (bone-thinning disease) because it is not a weight-bearing exercise.”

8.      Riding your bike can be good for your mental health as well as your physical health. “Mental health conditions such as depression, stress and anxiety can be reduced by regular bike riding. This is due to the effects of the exercise itself and because of the enjoyment that riding a bike can bring.”[1] Of course, if you feel that you are struggling with mental health, be sure to reach out to a professional for help.

9.      Riding your bike can give a boost to your immune system. “Dr. David Nieman and his colleagues at Appalachian State University studied 1000 adults up to the age of 85. They found that exercise had huge benefits on the health of the upper respiratory system - thus reducing instances of the common cold.” That being said, there is a caveat to keep in mind: “Evidence suggests that immediately after intense exercise, such as an interval training session, your immune system is lowered - but adequate recovery such as eating and sleeping well can help to reverse this.” After your bike ride, be sure to let your body recharge and refuel so you will be ready for your next adventure!

10.   You have an excuse for second breakfast. You might not be a hobbit who needs their elevensies, but if you ride your bike to work, you will be burning more energy and your body will need more fuel to keep powering through your day. “Since a half hour ride to work should be burning between 200 and 500 calories, you've got a license to enjoy a smug second breakfast at your desk.”[2] If you need ideas for easy to pack snacks, be sure to check out some of the recipes featured on our blog!

Another benefit of cycling is that if you cannot get outside to ride your bike due to weather or some other unforeseen reason, you can get many of these benefits from an indoor exercise bike as well. Of course, be sure to talk to your physician before starting any new exercise or diet regime; they can guide you towards a plan that will work best for you. Happy trails!

[1] “Cycling - Health Benefits.” Cycling - Health Benefits - Better Health Channel, Better Health Channel, https://www.betterhealth.vic.gov.au/health/healthyliving/cycling-health-benefits.

[2] Arthurs-Brennan, Michelle. “15 Benefits of Cycling: Why Cycling Is Great for Fitness, Legs and Mind.” Cyclingweekly.com, Cycling Weekly, 14 Jan. 2022, https://www.cyclingweekly.com/news/latest-news/benefits-of-cycling-334144.