People who bike to work have a 47 percent lower risk of dying prematurely compared to those who avoid active commuting. This is not surprising, as cycling to work has many health benefits.
Using a bike to commute to work may be the best thing for your health! According to a new study, cycling can reduce the risk of early death by almost 50 percent. Cycling to work is considered active travel, which can help reduce illness and death. It can also be good for your heart and mental health, among other things. The health benefits of cycling to work are numerous. So instead of driving or taking the train to work, bike! But be careful when cycling, as the study also found that the likelihood of being hospitalized after a traffic accident was high among cyclists.
A Study on Cycling to Work and Health
People who cycle to work have a 47 per cent lower risk of dying early than those who drive or train to work, according to a study published in The Daily Mail on Tuesday. BMJ Public HealthThe study followed more than 82,000 people aged 16 to 74 at the start of the study over 18 years. Participants reported what type of transport they used to travel to work. The researchers analysed their records of medications, hospitalisations and deaths, using the term “active travel” for cycling and walking. Driving or taking a train fell under the category of inactive travel.
Cyclists have a 24 percent lower risk of hospitalization due to heart disease compared to those who chose inactive transportation. They also had a 20 percent lower risk of receiving medication for mental health problems.
The Health Benefits of Cycling to Work
Cycling to work can provide the following health benefits:
1. May improve heart health.
Cycling is great cardio exercisesand can make our hearts beat faster and stronger, improving heart health, says fitness expert Abhi Singh ThakurWhen you ride, your heart pumps more blood, which helps improve circulation and keep your heart in good shape. Regular cycling can also help lower high blood pressure, which is great for your heart.
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2. Weight control
Cycling burns caloriesand helps maintain a healthy weight. The average person can burn about 400 to 600 calories an hour riding a bike at a moderate speed, the expert says. It all depends on how fast you go and your weight.
3. Muscle strength
Cycling trains your leg muscles and improves overall muscle tone and strength, says Thakur. It has an element of resistance, meaning it not only burns fat but also builds muscle around your glutes, calves, hamstrings and quads.
4. Mental well-being
Exercises such as cycling release feel-good hormones (endorphins), which can reduce stress, anxiety, and depression. Additionally, cycling outdoors can improve cognitive function, according to a 2019 study published in Plos One.
5. Stronger immune system
Regular cycling may slow the aging process and strengthen the immune system, according to a 2018 study published in the journal Aging cell magazine. A strong immune system means your body can fight off illness more effectively.
6. May reduce the risk of cancer.
Regular cycling may reduce the risk of chronic diseases such as cancer, according to a 2017 study published in British Medical JournalPeople who cycled to work had a 45 percent lower risk of developing cancer and a 40 percent lower risk of dying from it.
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How to start cycling to work?
Want to reap the health benefits of cycling? Then follow these tips:
- Choose a bike that suits your body type and is comfortable to ride.
- Before you begin cycling to work, start with short rides and gradually increase the distance as you feel more comfortable.
- Always wear a helmet and comfortable clothing. Reflective elements and lights are important for visibility.
- Drink water and eat a balanced diet to keep your energy levels high.
How to avoid traffic accidents when cycling to work?
Cycling to work may have benefits, but a July 2024 study also found that cyclists are twice as likely to be hospitalised after a road accident than inactive drivers.
Here's what you can do to be safer on the road:
- Obey all traffic signals and signs and behave as if you were driving a car.
- Wear a bright or reflective jacket or top and use flashlights, especially at night or in low-light conditions.
- Signal clearly when turning and stopping so that drivers and other cyclists know your intentions.
- Be aware of your surroundings and avoid distractions such as headphones.
- Ride your bike in a straight line and try not to make any sudden movements.
- Be careful around parked cars and watch out for doors that might open suddenly.
- Stick to bike paths and routes where available.
Who should avoid cycling to work?
Cycling is not for everyone, especially for the following categories:
- People with joint problems You should consult your doctor first as this may cause further damage to your joints.
- Cycling requires good balance. If you have balance problems, you should avoid cycling.
- If you've recently had surgery or suffered a serious injury, wait until your doctor clears you to start riding a bike.
- People with severe allergies or respiratory conditions should avoid cycling in areas with high levels of pollution or allergens.
Cycling to work is a great way to improve your health, but it's important to start slowly, take precautions, and consult your doctor if you have any health concerns.