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Riding a Bike is Good for You

The Benefits of Cycling

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First published: 21. Jan.2025

Overview

Riding a bicycle for recreation, or commuting to work is a low-impact activity. It contributes towards the recommended 150 minutes per week of moderate-intensity physical activity and has many health benefits.

It has heart and cancer-protective effects, it uplifts your mood, helps keep you slim, and reduces the risk of dying early. It also entails the risk of injury and accident, as well as lower back pain, knee pain, and decreased bone density. These can be offset by safe practices and tecniques.
This article explores the benefits, and risks of cycling.

In this Article (Index)

Cycling for fun and health.

couple riding bikes, trees and lawn beyond
Recreational cycling is fun and also healthy. Source

1. Riding a Bike Improves Your Mood

Exercise has strong mood-improving effects, it influences cortisol, and the endocannabinoids or eCBs produced by the brain, as well as mood-stimulating neurotransmitters like dopamine and serotonin, as well as the brain-derived neurotrophic factor (BDNF).

BDNF is a protein that promotes the growth and survival of nerve cells (neurons) and their interconnections (synapses), contributing to learning and memory. It also helps manage functions like drinking, eating, and body weight. BDNF displays an antidepressant activity and protects against stress-induced neuronal damage which can lead to mood disorders.

Cycling, like running intensely and frequent aerobic cycling can increase BDNF levels. (9)

A study reviewing the brain's endocannabinoid system (10) reported several cycling studies that not only increased levels of BDNF, they also had mood-enhancing effects: Reduced appetite, decreased negative emotions, “runner's high&dquo;, increased cortisol levels, antidepressant and reward effect, anxiolytic and analgesic effect, sense of well-being. It attributed them to an increase in the circulating levels of endocannabinoids like AEA or anandamide (N-arachidonoylethanolamine) whose name comes from the Sanskrit word "ananda" which means "internal bliss". AEA is a marijuana-like substance self-delivered and synthesized by the brain. It can also produce analgesia, numbing pain, and also immune-modulating effects. (11)

Other endocannabinoids are also elevated by exercise: OEA (N-oleoylethanolamine) which reduces binge-eating tendencies, and PEA (palmitoylethanolamide) which has antidepressant effects.

Physical Activity Improves Your Mood

Exercise is an effective therapy to treat depression. Cycling, dancing, aerobics, walking, or training combat the negative effects of depression and boost your mood.

>> Learn more about how Exercise is Effective Against Depression

The "Outdoors" Health Benefits of Cycling

A 2019 study (13) took three groups of older adults (aged 50 to 83), one was the non-cycling control group, the second were conventional outdoor pedaling cyclists, and the third group used an e-bike with an electric motor to assist in pedaling. Cyclists rode 3 times a week, 30 minutes per session for eight weeks.

Both cycling groups improved their cognitive function and well-being compared to the non-cycling group. Surprisingly the e-bike participants displayed better processing speeds, reaction times, and mental health scores compared to the non-cycling subjects.

This demonstrates that exercising outdoors has an impact on mental health, the improvement shown by e-bike riders suggests that it isn't only the physical activity element in cycling that improves health, it is engaging with the outdoors that provides even greater benefits.

https://pmc.ncbi.nlm.nih.gov/articles/PMC6179512/

2. Cycling Reduces The Risk of Cardiovascular Disease

Cycling is good for your cardiovascular health.

A study (3) found that working-age people who rode to work showed "consistent improvements in cardiovascular fitness and some improvements in cardiovascular risk factors."

bike path and 2 women cyclists by a street
Commuting to work on your bike.

Riding to work or commuting on a bike is very common in Europe and the Scandinavian countries. It is also a growing trend in America: In the U.S., there was a 62% increase in commuting to work between 2000 and 2014(16).

A Swedish study (4) followed 23,732 middle-aged individuals who commuted to work, over 10 years, and compared them who used other means of transportation to get to work.

It found that riding a bike to work lowered the risks of factors that provoke heart disease.

Those who were already cycling to work at the beginning of the study had a lower risk of hypertension (-13%), high triglyceride levels (-15%), and impaired glucose tolerance (-12%), compared to those who used "passive travel."

After ten years, the follow-up showed that those who continued cycling or had begun bicycling to work during this period had a lower risk of hypertension (-11%), high triglycerides levels (-20%) and impaired glucose tolerance (-18%), compared to those who didn't cycle.

Similar outcomes were reported from a two-part analysis (5) & (6) whose first part analyzed data from 5,174 studies involving 1,069,034 individuals to investigate if riding a bicycle reduces the risk of cardiovascular disease and its risk factors compared to inactive subjects.

The first part reported a 22% risk reduction in cardiovascular incidence, death, and risk factors. Individually, CVD incidence was reduced by 16%, mortality by 17%, and risk factors by 25%. The study concluded that: "Any form of cycling seems to be associated with lower CVD risk."

The second part used data from 5,775 cyclists and 39,273 non-cyclists and found that those who commuter cycled had more favorable risk factors for body fitness, physical activity levels, and cardiorespiratory fitness, as well as blood lipids compared to non-cyclists. The authors concluded that "Cycling mitigated the risk factor profile for CVD."

3. It Reduces The Risk of Mortality

A 2000 Danish study (2) used data from 6,954 subjects who bicycled to work. They spent an average of 3 hours per week doing so. Riding a bicycle to work is a common practice in Denmark with 46% of 25-year-old Danes cycling to work every day, a figure that rises to 70% in summer.
The study showed that bicycling to work reduced the risk of mortality by 30%. Those who did not cycle to work had a 39% higher mortality rate than those who did.

Another study (3) reported that "commuter cycling" lowered all-cause mortality and cancer mortality in middle-aged and older cyclists.

4. Biking Keeps Obesity at Bay

The Swedish "cycling to work" study (4) mentioned further up also reported on weight gain. Those who were already cycling to work at the beginning of the study had lower odds of obesity (-15%). And those who maintained or began bicycling to work during the ten-year follow-up had an even lower risk for obesity (-39%).

person arms up, seen beyond a bike on a trail overlooking a city
Riding a bike is fun!

5. Cycling Reduces the Risk of Cancer

A meta-analysis (3) of 16 studies showed the health benefits of commuter cycling in lowering the risk of suffering from cancer, and cancer mortality in middle-aged and elderly riders.

Back, Knee Pain, and Bone Health Facts

Lower Back Pain

Lower back pain (LBP) is a problem that affects professional and amateur cyclists and is considered a risk factor. A 2022 systematic review and meta-analysis (8) found scarce scientific evidence showing that cycling could be helpful in treating or preventing LBP. They mention anecdotal reports by patients and physicians suggesting that cycling is a useful therapy and that the evidence shows that "cycling... appear[s] to be slightly less effective than alternate interventions for treating LBP."

A 2021 study (7) investigated Low back pain (LBP) in Italian cyclists and found that:

  • The prevalence of LBP among Italian amateur cyclists was less frequent compared to the general population.
  • Being coached, supervised, or trained in pedal techniques reduced the probability of developing LBP.

This study highlights the need to learn how to practice a sport safely. In the Risks and Safety section further down we will go into this matter in depth.

Knee Pain and Cycling

A 2024 study (12) with 2,607 participants with an average age of 64.3 years, found that a history of bicycling was linked to a lower risk of developing knee osteoarthritis (OA), the most common form of arthritis.

Compared to non-bicyclers, those who had a history of riding a bike had a reduced risk of knee pain (-17%), radiographic OA (-9%), and symptomatic radiographic OA (-21%). Furthermore, those who had cycled for longer periods of time had an even lower risk.

This study indicates that bicycling may be favorable to knee health and should be encouraged. Lo GH, Richard MJ, et al., (2024) (12)

Bone Health

Cycling does not have a bone health-kprotective effect because it isn't a whole-body training activity. Instead, it repeatedly exerts the muscles on the leg bones, building muscle mass there but not on the arms, hips, or spine. It does not promote an increase in bone mass density (BMD).

Studies comparing cyclists, runners, weight lifters and non-athletic individuals found that cyclists and sedentary people had similar BMD in all sites, while runners and weight lifters had significantly higher BMD.

Additional Training Can Help Build Bone Density

Road cycling does not provide bone density benefits, and those who cycle regularly have low bone mineral density in key regions like the lumbar spine. However, mountain biking, or combining cycling with other sports could help build bone density and reduce the risk of osteoporosis (brittle bones). (14)

Those who engage in non-weight bearing physical activity (cycling, rowing, and swimming), should add bone-strengthening activities like resistance training or jumping.

A simple 10-minute regime of multi-directional jumps with 50 3-inch jumps per day (7.5 cm jumps) is more than enough to provide bone-strengthening activity.

Cycling: Risks and Safety

Injury and Accidents

A 2022 study by Johnson, Newton, LaRochelle, and Daly(16) analyzed data for bicycle-related injuries from 2012 to 2021 and found 4.66 Million injuries. The good news is that the incidence has dropped over time. The bad news is that the injury rate in elderly patients has increased.

There are more accidents during summer (36%) peaking in July (12.3%), and weekends (32%). Young men suffer more accidents.

Head injuries are the most common body part affected by accidents in all age groups. This highlights the importance of riding safely and always wearing a helmet, regardless of age.

A helmet can prevent fracture and concussion. Read more about the negative long-term effects of concussion.

person riding a bike down a city cycling trail
Ride safely. USDA

Fractures are the most common injury. Injuries in arms are more common than injuries in legs.

Tips for a Safe Ride

Below are some common sense tips that will help keep you safe when you cycle. (16)

Everyone should wear a helmet

Use safe bicycling practices.
The high frequency of head injuries shows that wearing a helmet has the greatest impact on cyclist safety.

The helmet should be worn correctly, it should fit the head snugly, so wear one that suits your head. It should be worn one or two finger widths above the eyebrows. The chin strap should be tight (not more than two fingers should fit between the chin and strap when buckled).

Visible and suitable clothing

Be visible to others, wear clothes that others can see. At dusk, dawn, or night, reflective clothing can help make you more visible.

Baggy clothes that can get caught in the chain, gears, or pedals should be avoided.

Baggy clothes or shoes with long shoelaces can get caught in the pedals or gears of the bicycle and thus should be avoided.

Lights and Reflectors

Lights at the front and back of the bike are fundamental. Reflectors on the spokes, front, and back are also useful. Surrounding traffic should be able to see you clearly to avoid accidents.

The Bike itself

Check your bicycle before riding to make sure the brakes, pedals, gears, and handlebar are in order.

As mentioned further up, mid to high-quality bikes are mechanically better than cheap ones: they have lighter and better components.

Adjust the pedals so that your legs have a slight bend when the pedal is at its lowest point.

black and white, axle, bike disk brake and spokes
Use top-quality equipment.

Adjust the handlebars to avoid pain and injury. If it is too low, it can cause lower back pain.

Never ride a bike that is too large or too small, you risk having an accident.

Get Coached on riding

A personal cycling coach can teach you techniques, and proper cycling position. How to brake safely, how to adjust your bike to your body, and more.

Gripping the lowest part of the handlebars (drop position) can also cause low back pain (LBP). Training and coaching can help reduce the risk of developing LBP. Learning how to pedal is one thing you can do. (7)

Prevent Bike Theft

Keep your bike safe from theft with a sturdy, high-quality U-lock, use double locks (no lock is 100% safe though), park it in a safe, visible, lit spot, insure and register it, take away a movable part (saddle, front wheel so they can't ride away on it), don't park in the same spot every day. Conceal a GPS tracker in the frame.

Obey traffic rules

Traffic rules are also made for cyclists. Observe street signs, ride in the same direction as the traffic, and follow its flow. Ride on the right side of the road, as far right as you can do so safely unless there is a cycling lane on the left side.

Plan your route to avoid roads with heavy traffic or congestion. Use bike paths or trails as much as possible. Yield to pedestrians.

Defensive cycling

Always pay attention to your surroundings, and keep on the lookout for potential hazards (potholes, drivers who open their car's door without checking if a cyclist is coming, etc). Don't text, or listen to music or podcasts while riding. You should be able to hear the traffic without distractions.

Look after your body

Eat nutritive food to build and maintain muscle, and drink plenty of fluids to stay hydrated and avoid dehydration. Wear sunscreen to prevent sunburn, and warm up before riding.

Lower back pain (LBP) can be caused by incorrect postures used to improve speed and efficiency that flex the lumbar spine. High mechanical loads while the torso is rotated or flexed can also hurt your lower back. (7)

Riding off-road on trails increases the chances of injury. Road cycling involves level terrain while trails imply rugged trails with more vibrations on the bike and the cyclist. This can lead to knee, back, and arms pain and injury. It also implies more strain on the joints.

If you ride off-road, you should follow some recovery strategies involving massage, cold compresses to soothe aching joints, and diet (protein to help muscle recover). You could also consider stretching compression garments. (15)

High-end and mid-range quality bicycles reduce the risk of injury compared to low-end (cheap) bikes. It seems that some higher quality components like brakes can prevent injuries in the premium bicycle segment. (15)

Saddle discomfort is linked to the position of the body (forward-backward) and riding time. One in ten cyclists complain about saddle discomfort. It should not be ignored because compression in the bottom causes skin issues, urinary pain, and numbness in the perineal region.

If you use cleats, adjust them correctly. Cyclists who don't adjust them report pain while not cycling and this can lead to chondromalacia (damage to the cartilage behind the kneecap; it softens and tears). (15)

References and Further Reading

(1) Leyland LA, Spencer B, Beale N, Jones T, van Reekum CM., (2019). The effect of cycling on cognitive function and well-being in older adults. PLoS One. 2019 Feb 20;14(2):e0211779. doi: 10.1371/journal.pone.0211779. PMID: 30785893;

(2) Andersen LB, Schnohr P, Schroll M, Hein HO., (2000). All-cause mortality associated with physical activity during leisure time, work, sports, and cycling to work. Arch Intern Med. 2000; 160(11): 1621-1628. doi:10.1001/archinte.160.11.1621

(3) Oja P, Titze S, Bauman A, de Geus B, Krenn P, Reger-Nash B, Kohlberger T., (2011). Health benefits of cycling: a systematic review. Scand J Med Sci Sports. 2011 Aug;21(4):496-509. doi:10.1111/j.1600-0838.2011.01299.x. Epub 2011 Apr 18. PMID: 21496106

(4) Anders Grøntved, Robert W. Koivula, Patrik Wennberg, Lars Østergaard, Göran Hallmans, Frida Renström, and Paul W. Franks, (2016). Bicycling to Work and Primordial Prevention of Cardiovascular Risk: A Cohort Study Among Swedish Men and Women . Journal of the American Heart Association Vol 5, No. 11 https://doi.org/10.1161/JAHA.116.00441

(5) Nordengen S, Andersen LB, Solbraa AK, Riiser A., (2019). Cycling is associated with a lower incidence of cardiovascular diseases and death: Part 1 - systematic review of cohort studies with meta-analysis. Br J Sports Med. 2019 Jul;53(14):870-878. doi: 10.1136/bjsports-2018-099099. Epub 2019 May 31. PMID: 31151937

(6) Nordengen S, Andersen LB, Solbraa AK, Riiser A., (2019). Cycling and cardiovascular disease risk factors including body composition, blood lipids and cardiorespiratory fitness analysed as continuous variables: Part 2-systematic review with meta-analysis. Br J Sports Med. 2019 Jul;53(14):879-885. doi: 10.1136/bjsports-2018-099778. Epub 2019 May 31. PMID: 31151938

(7) Battista, S., Sansone, L.G. & Testa, M., (2021). Prevalence, Characteristics, Association Factors of and Management Strategies for Low Back Pain Among Italian Amateur Cyclists: an Observational Cross-Sectional Study. Sports Med - Open 7, 78 (2021). https://doi.org/10.1186/s40798-021-00370-2

(8) Natasha C. Pocovi, Tarcisio F. de Campos, Chung-Wei Christine Lin, Dafna Merom, Anne Tiedemann, and Mark J. Hancock, (2022). Walking, Cycling, and Swimming for Nonspecific Low Back Pain: A Systematic Review With Meta-analysis. Journal of Orthopaedic & Sports Physical Therapy 2022 52:2, 85-99

(9)

(9) Heijnen S, Hommel B, Kibele A, Colzato LS., (2016). Neuromodulation of Aerobic Exercise-A Review. Front Psychol. 2016 Jan 7;6:1890. doi: 10.3389/fpsyg.2015.01890. PMID: 26779053

(10) Charytoniuk T, Zywno H, Konstantynowicz-Nowicka K, Berk K, Bzdega W, Chabowski A., (2020). Can Physical Activity Support the Endocannabinoid System in the Preventive and Therapeutic Approach to Neurological Disorders?. Int J Mol Sci. 2020 Jun 13;21(12):4221. doi: 10.3390/ijms21124221. PMID: 32545780

(11) Scherma M, Masia P, Satta V, Fratta W, Fadda P, Tanda G., (2019). Brain activity of anandamide: a rewarding bliss?. Acta Pharmacol Sin. 2019 Mar;40(3):309-323. doi: 10.1038/s41401-018-0075-x. Epub 2018 Jul 26. PMID: 30050084

(12) Lo GH, Richard MJ, et al., (2024). Bicycling over a Lifetime Is Associated with Less Symptomatic Knee Osteoarthritis: Data from the Osteoarthritis Initiative. Med Sci Sports Exerc. 2024 Sep 1;56(9):1678-1684. doi: 10.1249/MSS.0000000000003449. Epub 2024 Apr 11. PMID: 38600648

(13) Carter MI, Hinton PS., (2014). Physical activity and bone health. Missouri Medicine. 2014 Jan-Feb;111(1):59-64. PMID: 24645301; PMCID: PMC6179512

(14) Olmedillas, H., González-Agüero, A., Moreno, L.A. et al, (2012). Cycling and bone health: a systematic review. BMC Med 10, 168 (2012). https://doi.org/10.1186/1741-7015-10-168

(15) Priego Quesada JI, Kerr ZY, Bertucci WM, Carpes FP, (2019). A retrospective international study on factors associated with injury, discomfort and pain perception among cyclists. PLoS ONE 14(1): e0211197. https://doi.org/10.1371/journal.pone.0211197

(16) Johnson CA, Newton WN, LaRochelle L, Daly CA., (2022). National incidence and trends of bicycle injury. J Orthop Res. 2023 Jul;41(7):1464-1470. doi: 10.1002/jor.25489. Epub 2022 Dec 21. PMID: 36541024

About this Article

Riding a Bike is Good for You, A. Whittall

©2025 Fit-and-Well.com. First Published: 21.Jan.2025. Update scheduled for 21.Jan.2028. https://www.fit-and-well.com/fitness/cycling-healthy-exercise.html

Tags: cycling, mood, heart, cancer, mortality, bone, knee, weight loss, outdoors, back, risks, joints

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