Cycling and health
Published by Bupa's health information team, healthinfo@bupa.com, April 2008
This article looks at the health benefits of cycling, offers tips on cycling safety and gives links to information about cycling routes.
Cycling is a great way to reach the recommended 30 minutes of moderate exercise, five days a week. Regular cycling protects you against a wide range of illnesses and can also be one of the most efficient ways to travel. And you can easily build bike rides into a busy lifestyle without having to set time aside for exercise.
Cycling boosts your fitness
Exercise that raises your heart rate is aerobic exercise, which makes you fitter. This means your body gets better at using oxygen so you can be more active without getting tired. Cycling that makes you breathless is a great example of aerobic exercise.
Even a small amount of cycling can make you fitter. A UK study in people who didn't previously exercise found that cycling a short distance four times a week for just six weeks was beneficial. It boosted aerobic fitness by at least 11 percent. The longer and more often that people cycled, the more their aerobic fitness improved.
In fact, someone who cycles daily is as fit as someone 10 years younger.
Cycling helps prevent illness
Another good reason to hop into the saddle - aerobic exercise such as cycling reduces the risk of a whole range of serious or life-threatening conditions such as heart disease, high blood pressure, diabetes and cancer.
Cycling helps control your weight
Cycling is a great way to help manage your weight. In an average 60kg person, moderate cycling burns about 180 calories in half an hour - about the same as you get in a small bar of milk chocolate.
A 30-minute bike ride a day can burn off 11lb of fat a year or more. And if you keep exercising regularly, this weight is likely to stay off. You will find that weight loss will be even more effective if you stick to a healthy diet, high in fruit and vegetables and wholegrain carbohydrates and low in sugary, fatty foods.
Cycling can improve your mood
Cycling can have positive effects on how you feel. It can improve your mood, raise your self-esteem, reduce stress and help you sleep better. And studies have found that physical activity can be as effective as drugs or psychotherapy for treating depression.
Cycling can help maintain healthy joints
For your joints to work at their best, you need to use them regularly. Regular cycling gives your knee joints a good work out and prevents your thigh muscles from becoming weak. Leading a generally active lifestyle, which could include some cycling, can help protect against osteoarthritis, painful inflammation of joints. Cycling also improves your co-ordination, which in turn can reduce the risk of falls and injury.
Cycling can be an excellent choice of exercise if you already suffer from joint problems like arthritis, because unlike some other activities - eg running or racquet sports - it takes the weight off your body and does not exert too much pressure on your joints.
Cyclists breathe in fewer fumes than car drivers
Try not to be put off cycling because you are worried about breathing in traffic fumes. Studies have shown that cyclists and pedestrians actually breathe in lower levels of pollutants from traffic fumes than car drivers.
Is cycling suitable for everyone?
Almost anyone can cycle, whatever your age or level of fitness. You should speak to your GP before you start to exercise if you have a potential health complication such as heart disease, high blood pressure, back problems, arthritis, osteoporosis, joint pain or diabetes, or if you are recovering from an illness. However, don't assume that your illness will stop you being active. It may be more important than ever that you exercise, as this can help you to recover and feel good.
Cycling tips
Getting started
How much you cycle will depend on your level of fitness and lifestyle. Start by using your bike for short journeys, and gradually increase the distance and speed. Ride your bike to places you would normally travel to by car or public transport. In a few weeks, your aerobic fitness will have improved and you should be able to ride for miles without feeling anything more than a little puffed out.
Helmets
The road safety charity Brake states there is increasing evidence that cycle helmets can reduce the number and severity of head injuries, and save lives. Try to find a helmet that is standard-approved. It's best to get expert advice from someone in a bike shop about how to fit and wear a helmet correctly.
Keep at it
Most people who drive to work by car travel five miles or less, a distance easily achieved by bicycle. In a big city like London, you can cover four miles in about 22 minutes on a bike - that distance takes an average of 40 minutes by car. As you whizz past drivers stuck in jams, remind yourself that you are getting to your destination faster, have no travel costs and are keeping fit at the same time.
Once you have built up your fitness, you can start to take longer routes or try mountain biking. Racing against other cyclists, or against the clock, can be a good motivation to increase distance and speed.
Whichever form of cycling you choose, the most important thing is that you have fun while you're doing it.
Cycle routes
These days, you can enjoy cycling without having to do it on traffic-filled roads. Many local authorities publish free cycle route maps, and tourist information centres often have details of scenic cycle paths.
The National Cycle Network is co-ordinated by Sustrans and currently provides more than 10,000 miles of cycling routes throughout the UK. About one third of the network is on routes free from cars and lorries, with the rest using quiet lanes or traffic-calmed roads. Traffic-free sections of the Network include disused railway paths, canal towpaths, forest tracks, country parks and bridle-ways. Many routes run from town to town, or from city centres into the countryside. While the National Cycle Network is ideal for great days out or cycling holidays, many people simply use it as an alternative route to work or school.
Key points
- Cycling is a good for your health.
- Cycling can be a practical, time-efficient way to meet the recommended exercise levels.
- Almost anyone can cycle.
- You should wear a cycle helmet.
Further information
Sustrans
0845 113 0065
www.sustrans.org.uk
CTC
0870 873 0060
www.ctc.org.uk
Transport for London
020 7222 1234
www.tfl.gov.uk
Related information
- Walking and health
- Football and health
- Benefits of exercise
- Exercise - what type, how much?
- Energy, exercise and weight control
- Healthy weight and exercise
