Many choose cycling as a low-carbon, economical and fun mode of travel. From 1996-2014, Statistics’ Canada noted a doubling in cycling rates throughout the country, (up to 41% or 12 million people) with some centres boasting that 20% of commuters travelled to work by bike or e-bike. As cycling has increased at an exponential rate in the last few years, (cycling in Toronto, alone, is up by 147%), there was a prime opportunity to conduct sound research into the overall health benefits to riders. Here are some eye-opening, real advantages, to your physical and mental well-being. Several international studies are cited below:
1.Improved Immune System
The thymus organ is responsible for the body’s immune cells, called “T Cells”. After our teens, the thymus shrinks and our immune system declines by 2-3% each year. By middle age, the thymus is down to 15% of its maximum size, forcing our body to rely on the antibodies it has gained from fighting germs over the years. A study by King’s College, London entitled “Aging Cell” (2018), tracked 125 long distance cyclists of advanced years and found their immune systems were robust because they were producing as many T Cells as a person in their 20s. Regular physical activity, like cycling, can help the body flush out bacteria from the lungs and airways reducing the chance of cold and flu taking hold. A rise in body temperature while exercising also prevents bacteria from growing & fights infection.
2. Boosts Mental Health
During these challenging times (especially heading into the winter months), many of us may suffer from anxiety or boredom from loss of social interaction. Getting away from our screens, and heading out into the sun to get some fresh air, exercise & Vitamin D, is the way to go. Socializing with friends as you ride also releases your mind from stress, and cognitive focus will improve as you explore new experiences.
3. Better sleep
With all this fresh air and exercise - in tandem with good mental health & cellular regeneration - one’s sleep will undoubtedly improve. The upside of better sleep, besides the obvious?
Weight loss. Yes, it is proven that those who maintain a routine 6-9 hours of sleep/night will maintain a good weight or even lose weight, naturally, over time.
4. Slows Down the Ageing Process
As we age, it’s normal to lose muscle mass. Our muscles’ ability to contract reduces due to fat and connective tissue. When we stop being active, the rate of muscle loss speeds up and we age faster.
A University of Glasgow study (2017) compared the health of 260,000 cyclists aged between 55 and 79 to a group of healthy non-cyclists of the same age. The cyclists were much healthier. They had preserved muscle mass & strength - especially in the large muscle groups - compared to those who didn’t cycle, and had maintained stable levels of body fat with better cholesterol levels. With an increase in glute, leg and core muscles, flexibility & balance improves. One’s knees and lower back are more able to soften joint strain. Choosing an e-bike, with even less impact, will further reduce any wear or impact on the joints.
Experts recommend that people with osteoporosis cycle as it moves the knee through a range of motions and strengthens surrounding muscles. Weight bearing exercises like jogging can injure the spine, hips, knees and ankles.
Men in the cyclists group also had higher testosterone levels.
Cycling can increase your lifespan by reducing the risk of chronic disease. The same study, above, (printed in the British Medical Journal) revealed that those who cycled frequently cut their risk of death from all causes by 40% and cut their risk of cancer by 45%.
Cycling is also a form of vigorous activity that protects telomere length. Shortened telomeres cause aging and cell death. Another study in the journal “Science Direct” (2017) cites that “regular exercise can save up to nine years of cellular death”.
5. Reduced Risk and Symptoms of Alzheimer’s Disease
Emerging from recent Alzheimer’s Association International Conferences, research shows steady exercise can delay, if not prevent, Alzheimer’s Disease and dementia. Exercise can reduce the levels of “tau”, a protein in the brain linked to Alzheimer’s. Exercise increases blood flow in the memory and processing centre of the brain which can improve attention, planning and organising.
The uptake? Any amount of cycling, no matter how long or far, is the wise choice. Of the dozen articles / studies Zygg consulted on cycling & health, the increased lifespan average for those who bike or ebike 3-4 days a week, for a minimum of 45 minutes to one hour, is an impressive 7 years. Wow. Get outside and enjoy! Stay safe and keep healthy in 2022.