Why You Should Include Cycling in Your Fitness Journey

by heatfeed

Exercise is essential for maintaining a healthy body and mind. Obesity, heart disease, cancer, mental illness, diabetes, and arthritis are deadly conditions that can be avoided with regular exercise.

The health risks linked with a sedentary lifestyle can be mitigated with regular bicycle riding.

Children and adults of all ages can benefit from cycling because it is a low-impact form of exercise. It’s entertaining, economically viable, and environmentally friendly. 

One of the most effective ways to fit exercise into a busy schedule is to ride your bike to work or the store. Nearly a billion people use bicycles regularly for transportation, leisure, and competition.

With that said, the following are some of the benefits you will reap from cycling regularly.

Bolsters Your Legs

Strengthening your leg muscles and enhancing your lower body’s general function, cycling places less stress on your joints. Your thighs, buttocks, legs, and calves receive a good workout. 

Strengthen your legs and improve your cycling performance by performing weightlifting exercises like squats, leg presses, and lunges a few times a week.

Enhanced Posture

If you sit up straight on the bike with your spine neutral and your shoulders back and down, you will see improvements in your posture. Strong posture while cycling can help overcome the slouching that many of us develop due to our desk jobs.

Cycling is Good for Beginners

Learning to ride a bike is a reasonably easy task. Stationary bikes are an excellent option if you have trouble riding a regular bike.

If you’re just getting started with exercise or getting back to health after an illness or accident, a low-intensity bike ride may be just what the doctor ordered.

If you’re already quite fit, you can keep pedaling along at a relaxed speed, but as you gain fitness, you can crank up the resistance.

As cycling has benefited even the most sedentary individuals, it serves as a wonderful gateway activity for those new to fitness.

Improves Your Mood & Cognitive Performance

Anxiety, depression, and stress can all be reduced by riding a bike. Concentration and mindfulness can be honed by paying attention to the road ahead or your cadence when riding a bike.

This could be a good approach to divert your attention from the constant chatter in your head. 

Academic studies have confirmed this. According to one study, older adults who rode bicycles outside had greater gains in both cognitive and emotional well-being.

Ride your bike for at least 10 minutes if you feel sluggish, unmotivated, or mentally stuck. 

Doing physical activity triggers the release of endorphins, which improve mood and reduce stress. The benefits of exercising in natural settings were found to grow further. Making cycling a regular habit may boost your self-esteem and overall happiness.

Cycling is Eco-sustainable

To lessen your impact on the environment, ride your bike wherever possible. European studies show that switching to a bicycle for daily transportation reduces one’s carbon footprint by 67%. (15). 

Bicycling is a healthy alternative to sedentary commutes on public transit or other vehicles. It’s great for getting around town when you don’t want to drive but need to travel somewhere a little further than you can walk. There is also the benefit of not having to search for a parking spot in crowded places.

Cycling Improves Balance, Posture, and Coordination

Maintaining your balance when riding a bike can help you in other areas of balance and coordination, including your gait.

As we get older and less active, our sense of balance naturally diminishes, so it’s important to make an effort to maintain it.

One’s risk of injury can be reduced and time spent on the sidelines reduced if they have a better balance.

Strengthens Muscles

In addition to being an excellent fat burner, cycling also helps you gain muscle, especially in the buttocks, thighs, and calves, thanks to the resistance component.

Many muscle groups are worked and toned when cycling. The lower body is the major focus, but the upper body and core also get a good workout.

Muscle is more metabolically active than fat, and those with a higher percentage of muscle burn more calories at rest. 

By far, the most noticeable increase in muscle mass that can be attained through cycling is in the lower body, specifically the legs.

In addition, the buttocks, or gluteal muscles, benefit greatly from riding. As a bonus, rides help strengthen the abdominal and back muscles that support the trunk.

As a bonus, strong abs relieve strain on the lower back muscles, allowing the cyclist to pedal harder and more efficiently.

Cycling Develops Better Balance

We’ve all experienced the shakiness a bicycle can have when beginning or ending a ride. Gaining balance and spatial awareness on a bike is a great way to start, and stabilizing the bike is a great way to work your arms, core, and legs.

Riding a stationary bike without a saddle can help strengthen the stabilizer muscles in your legs, improving balance in and out of the gym.


To sum up, riding is great for building a stronger upper body. Although cycling is rarely credited with improving the upper body, there is something to be said about its positive influence on the arms and shoulders.