Cycling can improve intelligence, enhance social interaction, boost physical fitness, and increase happiness
Whether it's for self-cultivation, physical exercise, saving money, or simply for environmental reasons, cycling is definitely one of the best decisions you can make. Don't believe it? Here are 30 major benefits of cycling.
1. Get to your destination faster
Research by Citroen shows that in major UK cities, cycling is twice as fast as driving. In fact, if you drive in Cardiff during rush hour, you can hardly go anywhere in 30 minutes, with an average speed of just 7mph (about 10km/h), while the average cycling speed is 12-15mph (about 19-24km/h). The same goes for several "traffic-jammed" cities in China, but be sure to stay safe amid chaotic traffic and avoid busy roads whenever possible.
2. Improve sleep quality
Cycling early in the morning may make you feel temporarily sleepy, but by evening, when your head hits the pillow, your morning ride can actually improve your sleep. Researchers at Stanford University School of Medicine asked sedentary insomniacs to cycle for 20-30 minutes every other day. The result? Their time to fall asleep was cut in half, and their sleep duration increased by nearly an hour.
Professor Jim Horne, director of the Sleep Research Centre at Loughborough University, says: “Exercising outdoors exposes you to sunlight, which helps regulate your circadian rhythm and reduces cortisol levels in your body that can interfere with deep, regenerative sleep.”
3. Look younger
Scientists at Stanford University have found that regular cycling can protect your skin from the harmful effects of UV radiation and slow down signs of aging. Dr. Christopher Rowland Payne, a dermatologist on Harley Street, explains: “Exercise accelerates blood circulation, delivering oxygen and nutrients to skin cells more effectively while also helping to eliminate toxins. It also creates an ideal environment in the body that optimizes collagen production, thereby reducing wrinkles and accelerating skin repair.” But don’t forget to apply some SPF 30 sunscreen before heading out.
4. Promote intestinal motility
According to experts from the University of Bristol in the UK, the benefits of cycling go deep inside the body. Gastroenterologist Dr. Ana Raimundo of Harley Street explains: “Physical activity shortens the time food takes to pass through the large intestine, limits water absorption in the intestines, and ensures smooth bowel movements.”
Additionally, aerobic exercise increases your breathing and heart rate, stimulating the contraction of intestinal muscles. Dr. Raimundo adds: “It can also prevent bloating and protect against intestinal cancer.”
5. Boost intelligence
Want your brain to shine? Go cycling. Researchers at the University of Illinois found that for every 5% improvement in cardiovascular fitness from cycling, there is a 15% improvement in performance on intelligence tests. This is because cycling helps the brain generate new brain cells in the memory region, which typically begins to deteriorate starting around age 30.
The author of this study, Professor Arthur Kramer, says: “It promotes blood and oxygen flow to the brain, supporting and regenerating nerve endings. That’s why exercise helps prevent Alzheimer’s disease.”
6. Fight illness
Now you can forget about apples — just ride a bicycle every day, and the doctor will stay away too. “Moderate exercise keeps immune cells active and ready to fight infections,” says Dr. Kate Collins, chief dietician at St George’s Hospital in London.
In fact, according to research from the University of North Carolina, cycling for 30 minutes a day, five days a week, can result in half the number of sick days compared to people who sit at home watching TV all day.
7. Live longer
King’s College London once compared over 2400 pairs of identical twins and found that those whose weekly exercise was equivalent to three 45-minute bike rides were biologically nine years younger, even without taking other factors like BMI or smoking into account.
“Those who exercise regularly significantly reduce their risk of cardiovascular disease, type 2 diabetes, all types of cancer, high blood pressure, and obesity,” said Dr. Lynn Cherkas, who conducted the study. “The body becomes more efficient in self-defense and cell regeneration.”
8. Save the planet
At least five bicycles can fit into one car parking space. Manufacturing a bicycle requires only about 5% of the materials and energy needed to make a car, and cycling produces zero pollution.
Bicycles are also a more efficient mode of transport — you can travel three times the distance using the same amount of energy and time as walking. If you convert the energy in gasoline to human power, 4 liters of gasoline could take you 4800 kilometers by bike. You should also thank your weight ratio: you’re about six times heavier than your bike, but a car is 20 times heavier than you.
Traveler's Forum Outdoor Cycling Knowledge (http://bbs.xzwyu.com) Source: Bicycle Network