Santiago Beunza is an athletic coach dedicated to fostering personal drive and self-confidence through motivational training and skills development. As an avid cyclist and health enthusiast, Beunza finds solace and exhilaration on the open road. In the following article, Santiago Beunza discusses the benefits of riding a bike and explains why it is not just a mode of transportation, but a gateway to a healthier and happier life, improving both cardiovascular fitness and mental well-being.
Here's an unexpected finding: People who ride their bikes to work in congested cities are actually exposed to less air pollution than those who drive or ride the bus.
Cycling is good for both mental and physical health - and that's true of riding both stationary bikes or going on an outdoor ride. This low impact exercise builds strength, flexibility, coordination, and even mood.
Below, Santiago Carlos Beunza explains just how cycling (especially outdoors) can be an ideal exercise - even for beginners.
Santiago Beunza Explains Why Riding a Bike is Good for Health
Biking is a relatively accessible exercise, and most of us learn to do it when we're young. But while many people give up their bikes in their adult years, that's really the best time to press the pedals. Luckily, even if years have passed without pedaling, most of us never forget the skill. And to top it off, it's one of the easiest workouts for fitness beginners. Our legs are already naturally strong, and pedaling is gentler on the body than running.
Santiago Carlos Beunza says that some of the health benefits of biking include:
- Improved cardiovascular fitness: Like all aerobic exercises, riding a bike raises the heart rate - and it's been linked to decreased rates of cardiovascular disease as well as lower cholesterol.
- Improved balance and coordination: These tend to decline as we age, but if we use these skills by practicing good posture on a bike, we can reduce the risk of falls in old age.
- Weight management: Biking helps burn calories and build muscle, both of which increase calorie burn and can help lead to fat loss.
- A joint-friendly exercise: Unlike high-impact exercises that can put stress on your knees and ankles, biking offers a smooth, cyclical motion that is gentle on your joints. This can be especially important for those with joint issues or recovering from injuries.
Biking Boosts Mood
Santiago Carlos Beunza explains that aside from the physical benefits of biking, it can also help boost our mental health. For starters, it releases endorphins, which make us feel better and lowers our stress levels. But even the act of riding a stationary bike showed an increase in white brain matter in those with schizophrenia, indicating that pedaling has a physical effect on the brain.
A 2019 study found that older people who cycled had improved measures of cognitive function and wellbeing compared to a sedentary control group. The mental health boost of cyclists was even true for those who rode e-bikes, which require less physical effort. This could indicate that outdoor cycling is particularly beneficial for mental health.
Other mental health benefits of biking include:
- A boost in a protein called brain-derived neurotrophic factor (BDNF), which supports brain function and may help ward off neurological diseases like Alzheimer’s and Parkinson’s.
- Improved blood flow to the brain, which can improve learning and memory.
- The ability to reduce levels of the stress hormone cortisone, which can alleviate stress and depression.
Cycling can also provide a significant boost in self-esteem since accomplishing distance goals or improving speed can give riders a sense of achievement.
The Benefits of Outdoor Biking
Santiago Beunza says that providing a cyclist is wearing a helmet and otherwise following traffic laws (or riding on a bike path), outdoor biking may be the most effective way to reap the benefits. We already know time spent in nature - even for just five minutes a day - has physical and mental health benefits.
Santiago Beunza says that exercising outdoors has been linked to improved energy levels, positive mood, and a feeling of revitalization. It can also help burn more calories since cyclists tend to exert themselves more when they're outdoors. That may come as a surprise to anyone who has been to spin class!
Riding a regular bike (as opposed to a stationary bike) also helps build core muscles since it requires more balance not to fall off - something cyclists are especially keen to avoid when outdoors.
Summary
Biking is a great health booster, and its benefits stretch beyond physical conditioning and weight management to include enhanced cardiovascular health, balance, and brain function. Outdoor biking adds another layer by merging exercise with the rejuvenating effects of nature. Even as a beginner-friendly activity, cycling promises robust health rewards.
Sometimes the simplest activities yield the most profound benefits.
