Cycling: see 6 benefits that can change your life

You don’t always have to cycle many kilometers to enjoy the benefits of to go by bicycle. In fact, taking the bike to work instead of taking the car or public transport, or taking a half-hour walk at night, for example, is enough, as long as your heart rate is racing.

To start with, however, it’s better to set smaller goals, like just going to the nearest supermarket or taking a walk in the neighborhood plaza, so that you can develop the habit of cycling regularly.

In this way, little by little, it is possible to begin to notice the benefits of this practice, which has several advantages to offer. And what would they be? See below how riding a bike can change your life, according to science.

The benefits of riding a bike

1

It is an environmentally friendly means of transport.

One of the first benefits of riding a bike every day is that, if you are out of time, it will help you save a few minutes of training, since at the same time that you are moving, you are also practicing physical activity.

As a result, it is possible to notice health improvements, as proven by a study published in The BMJ in 2017.

Research has associated cycling with a lower risk of cancer, cardiovascular disease and mortality. So there’s evidence that the benefits of getting around on two wheels go beyond avoiding traffic to living healthier.

In addition, riding a bike daily can help reduce carbon emissions and nitrogen oxides, according to research.

After analyzing 48 million bike trips taken in New York City from 2014 to 2017, researchers found that bike sharing helped reduce carbon emissions by over 30,000 tons and nitrogen oxides by 80 tons. , in addition to reducing oil consumption by almost 13 thousand tons.

two

Improves brain health

Another benefit of getting into the habit of riding a bike is that in everyday commuting situations, you will probably opt for the bike instead of the car, such as to do a quick errand on the weekend or go to the gym.

So adding these daily walks can bring benefits like increased energy and reduced fatigue, and improved reaction time, memory, and creative thinking, even if it’s just for 30 minutes.

Additionally, a study published in PLOS One found that riding a conventional or electric bicycle for at least an hour and a half a week for eight weeks helped improve cognitive function and well-being in older adults. More specifically, researchers found that activity helps improve the ability to focus despite distractions.

Finally, the research also concluded that the practice reduces anxiety and depression: when given a questionnaire, men who increased their daily bicycle commute saw improvements in their overall mental health.

3

Increases sexual desire

According to another study, men who exercise six or seven days a week report having a sex drive that is above average or much above average. Women, in turn, also reported increases, but not as drastic.

Why do guys think that about themselves? Exercise has been shown to increase sexual desire and decrease sexual dysfunction to some extent.

4

Contributes to weight maintenance

Regular cycling can also help you maintain your weight. In a study conducted by researchers at the University of Bath, two groups of men ate too much – but only one group exercised daily.

Despite consuming the same excess amount of calories, after taking into account what was burned through exercise, the group that exercised daily was able to offset the harmful effects of overeating, such as spikes in blood sugar and harmful metabolic changes.

“One of the reasons daily exercise can be so helpful is because it allows your muscles to act as a ‘buffer’ for the food we eat. When you use your muscles, they break down carbohydrate and fat stores,” he said. Dylan Thomas, professor of health sciences at the University of Bath and author of the study.

Therefore, even short walks, such as a quick commute to the office, can contribute to weight maintenance.

5

Improves sleep quality

A University of Georgia study found a link between cardiorespiratory fitness and sleep patterns.

The research included more than 8,000 individuals between the ages of 20 and 85 and found a strong correlation between decreased fitness, inability to fall asleep and overall sleep complaints.

Thus, moderate to vigorous cardiovascular activities, such as cycling, have been shown to increase physical fitness, facilitating falling asleep and maintaining sleep.

6

Increases service life

Finally, daily bike rides do more than make you healthier and happier: they also extend the amount of time you have to feel that way, even as you get older.

A recent study published in the journal Circulation found that if you exceed the recommended amount of physical activity (150 minutes of moderate exercise or 75 minutes of vigorous exercise per week), you can reduce your risk of early death.

And if you stick to the weekend frequency, know that a study published in JAMA Internal Medicine found that even if you only train two days in a row, you’ll likely live longer.