Biking, also known as cycling, is an activity that involves using a bicycle on a bike path, road, rough terrain, or mountain trail. The people who bike are called bikers, cyclists, or bicyclists. Early bicycle models surfaced in the 19th century, and the basic design, comprising a steering handle, a seat, and two wheels, has remained almost the same over the years.
Biking is a low-impact aerobic activity that works on the lungs, blood vessels, and heart. It uses all major muscle groups as one pedal and is a great option to increase stamina, aerobic fitness, and strength. Compared to other sports, biking doesn’t require much skill and is a fun way for individuals to get fit due to the thrill of exploring the outdoors. Besides, it is a time-efficient transport mode that replaces the sedentary time people spend while sitting in their cars, buses, and trains with a healthy workout.
Among the health benefits, biking enhances cardiovascular fitness, muscle flexibility and strength, and joint mobility. It also helps strengthen bones and improve coordination and posture. Besides, biking decreases body fat, reduces stress levels, and aids in minimizing depression and anxiety. While these are general health benefits, there are several ways biking helps address specific medical conditions.
As an aerobic exercise, biking has been linked to reducing cardiovascular diseases, including hypertension, heart attack, and stroke. Indeed, regular biking stimulates breathing and blood flow which, in turn, strengthen the lungs, heart, and circulatory system. Since the heart has muscles, any activity that stimulates it strengthens it making it more efficient in pumping blood.
Biking helps burn fat, including blood fat. It also results in a lower resting pulse due to a strengthened heart that can pump more blood per beat. Additionally, biking aids in cardiovascular health by keeping those who regularly indulge in the activity away from the pollution that cars cause. Furthermore, a study by Danish researchers on 30,000 participants aged between 20 years and 90 years reported that regular biking helped prevent heart disease.
Biking also raises a person’s metabolic rate, which aids in managing obesity. Also, it builds muscle and burns excess body fat. Studies claim that biking helps burn about 300 calories per hour, and if a person rides a bicycle every day for half an hour, they may lose up to five kilograms in a year. Importantly, however, to see such results and manage their obesity, they should combine biking with a healthy meal plan.
Research also reports that it is an effective way to prevent combat bone injuries and arthritis. By improving balance, strength, and coordination, biking helps minimize the risk of falls and fractures. Also, it stimulates joint fluid secretion, which alleviates pain for people with arthritis. Besides, since it is a low-impact exercise, it is suitable for people with osteoarthritis since there’s little stress exerted on the joints.
Individuals with mental health conditions, including stress, anxiety, and depression, benefit from biking. First, the activity is enjoyable, which can distract someone from anxious and stressful thoughts. Second, focusing on a path, road, or mountain trail develops concentration, thus, diverting a person’s attention, resulting in a clear mindset.
As a form of exercise, it releases endorphins in the bloodstream, which fight the stress hormone cortisol, making a person feel better. Last, some studies claim that biking improves cognitive functioning, which is excellent in enhancing mental health.
Biking has also been linked to preventing and improving cancer symptoms. By keeping one lean and fit, it reduces the risk of some cancers, such as breast cancer. Additionally, a 2019 study reported that biking helps minimize cancer treatment side effects such as fatigue.
Biking is a low-impact aerobic activity that works on the lungs, blood vessels, and heart. It uses all major muscle groups as one pedal and is a great option to increase stamina, aerobic fitness, and strength. Compared to other sports, biking doesn’t require much skill and is a fun way for individuals to get fit due to the thrill of exploring the outdoors. Besides, it is a time-efficient transport mode that replaces the sedentary time people spend while sitting in their cars, buses, and trains with a healthy workout.
Among the health benefits, biking enhances cardiovascular fitness, muscle flexibility and strength, and joint mobility. It also helps strengthen bones and improve coordination and posture. Besides, biking decreases body fat, reduces stress levels, and aids in minimizing depression and anxiety. While these are general health benefits, there are several ways biking helps address specific medical conditions.
As an aerobic exercise, biking has been linked to reducing cardiovascular diseases, including hypertension, heart attack, and stroke. Indeed, regular biking stimulates breathing and blood flow which, in turn, strengthen the lungs, heart, and circulatory system. Since the heart has muscles, any activity that stimulates it strengthens it making it more efficient in pumping blood.
Biking helps burn fat, including blood fat. It also results in a lower resting pulse due to a strengthened heart that can pump more blood per beat. Additionally, biking aids in cardiovascular health by keeping those who regularly indulge in the activity away from the pollution that cars cause. Furthermore, a study by Danish researchers on 30,000 participants aged between 20 years and 90 years reported that regular biking helped prevent heart disease.
Biking also raises a person’s metabolic rate, which aids in managing obesity. Also, it builds muscle and burns excess body fat. Studies claim that biking helps burn about 300 calories per hour, and if a person rides a bicycle every day for half an hour, they may lose up to five kilograms in a year. Importantly, however, to see such results and manage their obesity, they should combine biking with a healthy meal plan.
Research also reports that it is an effective way to prevent combat bone injuries and arthritis. By improving balance, strength, and coordination, biking helps minimize the risk of falls and fractures. Also, it stimulates joint fluid secretion, which alleviates pain for people with arthritis. Besides, since it is a low-impact exercise, it is suitable for people with osteoarthritis since there’s little stress exerted on the joints.
Individuals with mental health conditions, including stress, anxiety, and depression, benefit from biking. First, the activity is enjoyable, which can distract someone from anxious and stressful thoughts. Second, focusing on a path, road, or mountain trail develops concentration, thus, diverting a person’s attention, resulting in a clear mindset.
As a form of exercise, it releases endorphins in the bloodstream, which fight the stress hormone cortisol, making a person feel better. Last, some studies claim that biking improves cognitive functioning, which is excellent in enhancing mental health.
Biking has also been linked to preventing and improving cancer symptoms. By keeping one lean and fit, it reduces the risk of some cancers, such as breast cancer. Additionally, a 2019 study reported that biking helps minimize cancer treatment side effects such as fatigue.
