Riding to a healthier you: the benefits of bike riding

two people riding mountain bikes outdoors

Bike riding is more than just a mode of transportation – it’s a gateway to better health. In this article, we’ll highlight key benefits of increasing your physical activity via bike riding – from enhancing your heart, brain, and muscle health, to boosting mental wellbeing and sleeping better.

How much physical activity should you be getting?

Bike riding is a great form of physical activity. The Australian Physical Activity Guidelines recommend adults should do at least 150-300 minutes (2.5-5 hours) per week of moderate to vigorous intensity physical activity. This includes any activity where your heart is beating faster and makes you breathe harder, but you can still talk without too much difficulty. The more you do, the greater the health benefits – so bike riding further or adding some hills can be a great way to boost the benefits even more! But the good news is, any activity is better than none. If you do no physical activity right now, start by doing some, then slowly build up to the recommended amount.

Improving your heart health and reducing risk of disease

Bike riding can help strengthen your heart, improve your circulation, lower blood pressure, and manage cholesterol levels; all great ways to improve your heart health. Regular physical activity can reduce your risk of developing a broad range of health conditions, including type 2 diabetes and cancer. Researchers at the University of Glasgow found that people who biked to work had a 45% lower risk of developing heart disease and were 46% less likely to develop cancer!

Boost your brain

Physical activity is a great way to improve your brain function and protect against cognitive decline. Biking helps to move blood around your body, and this means increased blood flow to your brain as well. This helps to bring in more oxygen and nutrients that can help to enhance your brain’s memory and function. In fact, physical activity can help improve brain function by up to 15%!

Build strong muscles

Bike riding works the large muscles in your legs and improves core stability. It’s also gentle on the joints – a great low-impact option suitable for all ages . Over time, bike riding improves your muscular endurance, meaning you can use your muscles for longer periods of time without fatigue. Stronger muscles help to make daily activities easier, such as lifting and climbing stairs, and help to protect your joints long term. Rather use your arms? No problem! Arm pedals at the gym or adapted handcycles are great alternatives.

Lift your mood

Physical activity is a great way to boost your mood. Regular bike riding releases endorphins, which are the body’s natural mood enhancers, and can reduce symptoms of depression and anxiety. Riding outdoors gives you the added benefit of being out in fresh air and nature, which can further elevate your mood and reduce stress.

Weight management

Bike riding is an excellent way to burn calories and manage weight. Depending on how hard you are riding, you can burn about 300 calories per hour! Commuting to work, school or other life activities is a great opportunity to burn extra calories on the go – and miss the traffic!

Improve sleep

Regular physical activity can improve sleep quality and duration. Activities like bike riding can help to regulate your sleep patterns and promote a deeper, more restful sleep. The layered effect of reducing stress and anxiety, which are common barriers to good sleep, can help you fall asleep easier and sleep for longer, with less interruptions. In addition, if you choose to bike outside, the exposure to natural light while riding can help to maintain a healthy sleep-wake cycle!

Looking to get started? Check out these 10 easy ways to dip your toes into bike riding!

Sources

Australian Institute of Health Welfare. Physical activity. Canberra: AIHW; 2024.

Bicycle Queensland. Where to ride. https://bq.org.au/where-to-ride/https://bq.org.au/where-to-ride/

Celis-Morales CA, Lyall DM, Welsh P, Anderson J, Steell L, Guo Y, et al. Association between active commuting and incident cardiovascular disease, cancer, and mortality: prospective cohort study. Bmj. 2017;357:j1456.

Department of Health. Australian physical activity and sedentary behaviour guidelines – adults (18 to 64 years). Canberra: Commonwealth of Australia; 2014.

Johan de Hartog J, Boogaard H, Nijland H, Hoek G. Do the health benefits of cycling outweigh the risks? Environ Health Perspect. 2010;118(8):1109-16.

Lenzen S, Gannon B, Rose C. A dynamic microeconomic analysis of the impact of physical activity on cognition among older people. Economics & Human Biology. 2020;39:100933.

Leyland LA, Spencer B, Beale N, Jones T, van Reekum CM. The effect of cycling on cognitive function and well being in older adults. PLoS One. 2019;14(2):e0211779.

Sleep Foundation. Physical activity and sleep. https://www.sleepfoundation.org/physical-activity