Prevent disease.
Cure traffic.
A 2017 University of Glasgow study observed the commuting habits of 264,337 people for five years. New cases of cardiovascular disease, cancer, and mortality rates were recorded for both active and sedentary commute types.
MORTALITY RATES:
CYCLING VERSUS
NON-ACTIVE COMMUTE
CYCLING VERSUS
NON-ACTIVE COMMUTE
“Those who cycled the full length of their commute had an over 40% lower risk of heart disease, cancer and overall mortality over a 5 year period.”
University of Glasgow
Life hack
body fat.
Data from UK Biobank was used to examine the relationship between an active commute and obesity. Data was collected from over 150,000 people between the ages of 40 and 69. Their preferred mode of commute was compared to body fat percentage.
Body fat percentage
by commuting mode
by commuting mode
An active commute was significantly associated with lower body fat for both men and women. Those who cycle had the lowest body fat.
Pedal forwards.
Age backwards.
48 sedentary adults were recruited for a 12-week exercise routine to study the effect of cycling and swimming on people with arthritic joints. After twelve weeks, tests were performed to gauge joint pain, mobility and quality of life in both groups.
PHYSICAL FUNCTION, PAIN AND
QUALITY OF LIFE COMPARISON*
QUALITY OF LIFE COMPARISON*
* We've included the results from the cycling
study group to highlight the effects of cycling.
The swimming study group had similar results.
study group to highlight the effects of cycling.
The swimming study group had similar results.
Cycling and swimming led to significant reductions in joint pain and stiffness, greater endurance, and improved quality of life.
Full circle fitness.
Dr. Clare Safran-Norton, a physical therapist at Brigham and Women’s Hospital, walks us through the unique physical benefits of riding your bike.
Originally published in “The Top 5 Benefits
of Cycling” by Harvard Health Publications.
of Cycling” by Harvard Health Publications.
Pedaling builds bone.
"Resistance activities, such as pushing pedals, pull on the muscles, and then the muscles pull on the bone, which increases bone density," says Safran-Norton.
It’s easy on the joints.
When you sit on a bike saddle, your weight rests mostly on bones in the pelvis called ischial tuberosities.
“That makes it good for anyone with joint pain or age-related stiffness," says Safran-Norton.
“That makes it good for anyone with joint pain or age-related stiffness," says Safran-Norton.
It works big muscle groups.
In the “power” phase - the downstroke - of pedaling, you use gluteus, quadricep, gastrocnemius and soleus muscles.
In the “recovery” phase - backstroke, up-stroke, and overstroke - you use hamstrings and flexor muscles.
In the “recovery” phase - backstroke, up-stroke, and overstroke - you use hamstrings and flexor muscles.
It helps with everyday activities.
You use abdominal muscles to balance and stay upright on the bike. Arm and shoulder muscles hold the bars and steer.
"The benefits carry over to balance, endurance, walking and stair climbing,” says Safran-Norton.
"The benefits carry over to balance, endurance, walking and stair climbing,” says Safran-Norton.
Breathe happy.
Cycling is an aerobic workout – that's great not just for your muscles, but for your heart, brain, and blood vessels. It triggers the release of endorphins, the body's feel-good chemicals.