You need to be physically active if you want to stay fit and healthy. If you’re just getting started, swimming, jogging, and walking are some of the best forms of exercise you can try. But if want to improve your cardio routine and achieve long-term fitness goals, then cycling is the best option for you. Riding a bicycle can ultimately change your health and lifestyle, particularly in the following department:

Weight Control

Cycling can control and reduce your weight if done properly. Riding your bike put your muscles to test. In exchange, it improves your metabolic rate and burns body fats. Depending on the intensity of your exercise, you can burn a significant amount of calories from the food you consume in a day. If you cycle every day with a speed of 10 mph, you can instantly burn 260 calories in an hour.

Mental Health

Cycling is an effective antidepressant. It can cycle your way to happiness. Several international studies show that riding a bike daily can not only improve one’s physical health, it can also normalize and boost one’s mood and mental capabilities. When riding, the brain increases its protein production to create new brain cells. This can heighten cognitive abilities, reduce anxiety, and improve self-esteem. If you’re riding with your social circle, cycling can definitely offer you more fun and stress-free adventures with your friends and loved ones.

Muscle Toning

Bike with Friends

Riding bikes, even stationary ones, can tone your major muscle groups. Yes, cycling is not just a workout for legs. If you follow and maintain proper bike forms, you’ll tone your entire body muscles—from your core to your calf, particularly in your hamstrings, glutes, and quads. To target your trouble spots, make sure to keep your back straight and force your abs to stay tight when riding.


If you’re simultaneously maintaining your normal body weight while following regular exercise sessions and a balanced diet, you’ll lower your risk of cancer and cardiovascular diseases (CVDs). Focusing on your regular exercise sessions, cycling can improve your heart rate and blood circulation. In the end, it can ultimately reduce risks factors for major illnesses.

Supporting this claim is a new study conducted by the University of Glasgow in the United Kingdom. From the university’s team of experts, Dr. Jason Gill revealed that: “Cycling all or part of the way to work was associated with a substantially lower risk of adverse health outcomes. Those who cycled the full length of their commute had an over 40 percent lower risk of heart disease, cancer and overall mortality over the five years of follow-up.”


Good news for women who love riding bikes: high-intensity cycling can reduce or reverse your aging process. Believe it or not, this exercise has a lotfreelance_sell_sidelines of anti-aging benefits that can reach the cellular level. Age-related muscle decline is inevitable, but high-intensity exercises, particularly cycling, can slow down the process. Science revealed that cycling can help the immune system stay young by allowing the body to produce white blood cells. If an older person’s body produces the same level of white blood cells younger people produce, his or her body will stay rejuvenated for as long as it can.