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Physical Benefits of Cycling
Cycling is a great way to engage in the 150 minutes per week of moderate-intensity physical activity that’s essential for maintaining our physical health.
Cycling improves cardiovascular endurance. Cardiovascular endurance, i.e. aerobic fitness, is a measure of how efficiently our heart and lungs supply oxygen to the cells in our tissues and muscles while we’re moving. As you might expect, the higher our cardiovascular fitness, the better for our overall health. Given cycling’s positive impact on aerobic fitness, perhaps it’s no surprise that research shows all forms of cycling are associated with a lower risk of cardiovascular disease.
Cycling is low-impact exercise. Cycling provides the benefits of cardiovascular endurance without the impact found with some other forms of physical activity, like running or jumping, says coach Henderson. This makes bike riding a great form of exercise on its own, as well as a good cross-training option to reduce the likelihood of overuse injuries for people who primarily run, ski or do other forms of high-impact exercise. “You can do more cardiovascular activity by adding in cycling,” Henderson says, “and build that fitness and endurance for whatever other sport you do.”
Cycling’s low-impact nature also makes it one of the first forms of exercise that physical therapists introduce to patients recovering from surgeries and injuries. Since there’s less stress on the joints, it’s an especially effective exercise for individuals with a limited range of motion or reduced mobility in their hips and knees.
The caveat, however, is that our bodies do require some weight-bearing activities like running or strength training to maintain overall bone health. Refer to Strength and Mobility Training for Runners or one of our other running and strength training articles for more tips on how to keep bones and muscles strong.
Cycling improves your legs’ muscular endurance. Pedaling predominantly engages the calves, quadriceps, hamstrings and glutes, though there’s some stability required from our core and lower back muscles as well as the upper body to maintain good posture while riding. For more significant strength gains, add dedicated resistance training—like lifting or bodyweight exercise—to your routine.
Cycling is for everyone. “Biking is an incredible way for people of all sizes, shapes, ages and fitness levels to move their bodies,” . Cycling involves a repetitive motion that’s relatively easy to learn and, as mentioned, the fact that it’s non-load bearing makes it a great option for those recovering from an injury or just beginning their exercise journey.
There are also many ways to cycle, including riding outside and inside, covering different types of terrain, and pedaling with both of your legs or with your hands. Almost everybody can participate in this type of exercise.