Cycling is one of the best ways to get in shape. Its no wonder why there are so many health benefits of bicycling at home or outside. It improves cardiovascular fitness, builds strong muscles, and can help with weight control. You don’t have to go outside or buy a gym membership to reap these benefits.
With the right equipment at home – your bike and a bike stand – you can enjoy all cycling has to offer.
Let’s have a look at these benefits:
Reduced Risk of Heart Disease
Cycling can reduce the risk of developing heart disease and high cholesterol. It’s a beneficial cardio exercise that strengthens your legs without overstraining them. It also is unlikely to cause injuries thanks to its low impact on joints. This aerobic activity improves circulation and lung capacity which leads to better breathing. The improved cardiovascular performance also reduces blood pressure levels in people suffering from hypertension.
Increased Bone Density
Cycling increases your bone density while burning fat stores for energy instead of muscle tissue. This makes it easier to burn off excess calories throughout the day even when you’re not exercising. Bone density improvement is key in order to reduce the risk of broken bones or stress fractures.
As mentioned above, regular cycling will have an impact on how well your body metabolizes energy from food sources. This has a knock-on effect of helping with weight loss or maintaining a healthy waistline throughout adulthood.
The more lean muscle mass we maintain as adults the longer our metabolic rate stays high. This means not only do we burn calories at rest but when exercising too!
Cycling regularly is a great way to improve your mental health too. Your body releases endorphins after any exercise and scientists have documented the mood-enhancing effects of these endorphins. Cycling often can release these hormones in even higher quantities which can help fight off depression and anxiety.
Even if you don’t consider yourself a “cycling enthusiast,” regular sessions of cycling are beneficial. These sessions will help to increase your energy levels. In addition, it can often promote feelings of happiness and well-being. When you feel happier, you are more likely to be healthy overall. This is one reason why cycling at home can help you live a healthier lifestyle.
Cardiovascular Endurance Improvement
One great thing about regular cycling is that it will dramatically increase the strength and capacity of your heart muscle. In fact, just 20 minutes of moderate pedaling can have the same effect as an hour-long workout at a gym.
Regular biking improves blood circulation around the body so more oxygen gets where it needs to go fast. This leads to not only better overall cardio but can also alleviate joint pain from arthritis. Cycling can also help relieve other issues related to poor circulation.
Lower Blood Pressure
Regular cycling decreases the risk of cardiovascular disease, which is a leading cause of death in North America. Cycling can also help with high blood pressure as it relieves stress on your body’s major arteries.
It’s a great way for people who have been sedentary most of their lives. In addition it can help those that are trying to recover from serious injuries. There is little impact on joints but you still get all the benefits associated with aerobic exercise.
In fact, regular biking will reduce your resting heart rate. Many people have seen reductions of about seven beats per minute within six weeks of starting this healthy habit.
Cycling is a great way to burn calories and get in shape. If you are trying to lose weight, cycling can be an effective part of your exercise routine. It works major muscles in your body at once with little impact on joints.
Regular biking burns between 300 and 500 calories every 30 minutes (depending on your speed). Therefore, you’ll never have trouble meeting daily calorie goals. This will also make it easy to stay within your target heart rate zone while engaging in a fun activity.
Increased Muscle Tone
Another of the many health benefits of bicycling at home is improved muscle tone. Regularly pedaling will make you look better as well as feel stronger. You will see strength increases in your quads, hamstrings, butt, calves – basically all the big leg muscles. These muscles will start looking leaner and more sculpted if you’re a regular cyclist. According to OGLF improved muscles tone also helps you to have better skin. Cycling therefore not only helps you lose weight but also improves your skin appearance.
Cycling is an aerobic exercise that also builds strength. Flexibility is a very important element of fitness that will improve your agility and balance. In addition, it cans reduce the risk of injury from falls or other accidents.
Regular biking has been shown to increase hip flexor mobility by up to 50% after just four weeks. Because cycling works out all these muscles at once, it’s a great way to build strong bones too. This goes hand-in-hand with improved flexibility.
Reduced stress levels
Riding a bike regularly can have the same effects on mental health as antidepressants do according to some theories. Cycling can have a tremendous positive impact on moods and emotions.
Studies have shown that a group of cyclists reacted to stressful situations with greater calmness and focus than their sedentary counterparts.
Chronic Pain Reduction
Regular cycling is also one great way to manage chronic pain. Specifically, if you have arthritis or other conditions related to poor circulation cycling can help. It helps increase blood flow around the body improving both muscle strength and overall mobility in the process.
Cycling regularly can help treat depression, improve your moods, and even boost confidence levels by up to 20%. These results have been seen over just six weeks of regular biking. Not only will this healthy habit burn calories while toning muscles. It has been shown time and again how cycling for fun or fitness improves mental health. This leads directly to greater productivity at work as well as more enjoyable social interactions.
Improved Digestive Function
It stimulates bowel movement and reduces constipation. Cycling also enhances our appetite. It prompts us to eat more in order to be more energized after the workout session. All the calories we burned now need to be replenished.
If you’re looking for a way to exercise at home, cycling is an excellent option. It’s low impact and can be done by people of all ages with no special equipment necessary. The only downside? You need space to ride your bike indoors or you need a training stand. Either way, you will be able to realize the health benefits of bicycling at home.
Hopefully we have given you some ideas on how to get started or where to go next. Share this article with friends who are also interested in exercising without having to leave their homes. They may have never heard about the benefits that regular cycling offers.