Podcast Episode 57: The benefits of cycling

Hello, my name is Mike Hoskins. I'm chair of the Lindsay Leg Club Foundation, and I'm delighted to deliver the following podcast on the benefits of cycling from my personal perspective as a keen cyclist, but it also fits in well with other podcasts on this site which focus on exercise more generally. I want to state at the outset that the benefits of cycling do not just relate to physical health. What is less well known is that cycling is proven also to be good for the brain. Exercise of all types has been repeatedly linked to brain health. A study in 2013 found that during exercise, cyclist blood flow in the brain rose by 28% and up to 70% in specific areas. Not only that, but after exercise, in some areas, blood flow remained up to 40% higher. blood flow is good because that keeps us healthy and may reduce the risk of dementia in later life. Now getting on to those specific health benefits. All of the following claims I'm going to make are evidenced and can be checked online if you need more information. The first benefit is to the immune system. Studies show that moderate activity, such as cycling, strengthens the immune system and thus contributes to a healthy life. Another obvious benefit is to muscle groups. Humans have several hundred muscles which have to be used regularly in order to maintain fitness and health. During cycling most of the body's muscles are activated. The leg muscles are responsible for the pedaling movement, the abdomen and back muscles stabilize the body on the bike and the shoulder arm muscular system supports the body at the handlebars. All this trains and tightens up the muscular system making it stronger and able to function efficiently. The skeletal system benefits also. This is the body's supporting framework held together by muscles, tendons and ligaments. Exercise and the accompanying strain on the skeletal system strengthens it and increases mobility. Cycling has a positive effect on bone density and strength. Cycling can even help with spinal diseases and back pains. Cycling improves oxygen and circulation. Amongst other things regular physical activity strengthens the respiratory muscles which leads to improved ventilation of the lungs and that has a positive effect on oxygen exchange. Cycling results in better lung health even if you cycle in a city. This sounds counterintuitive but studies have suggested that people who ride a bike are actually exposed to fewer dangerous fumes than those who travel by car. Taking into account the risk from possible accidents as well as pollutants In every study, the health benefits significantly away the risks, typically by more than 20 to 1. Cycling is good for the heart and can reduce the likelihood of cardiovascular diseases. Cycling is ideal for training the heart. All the risk factors that lead to a heart attack are reduced and regular cycling reduces the likelihood of heart attack by more than 50%. Cycling burns calories, limiting the chance of you being overweight and reducing the likelihood of obesity. As a result, it's among a selection of forms of exercise recommended by the NHS as being a healthy way to cut your risk of developing major illnesses such as heart disease and cancer. Cycling has many other benefits too and according to various studies is associated with reduced blood pressure, improved sleep patterns, reduced anxiety and mental stress and even a reduction in cancer. In sum, cycling simply improves your quality of life. Cycling regularly has been shown to be the most effective thing an individual can do to improve health and increase longevity. And this applies even to people who are already active in sport and other physical activities. A UK Parliamentary Health Committee noted that a significant increase in cycling might achieve more in the fight against obesity than any other single health measure. Any physical activity has a direct effect on well-being and health. Cycling has numerous advantages that can directly affect quality of life as it provides benefits both physically and emotionally. What's good for our health is of course also good for the environment around us. we walk or cycle more it almost goes without saying that it's so much better for the environment than other forms of transport. Thank you for listening, now get on your bike!