5 benefits of cycling

Cycling is a physical activity accessible to all ages and can be practiced alone or in a group, in town or in the countryside, at different levels of intensity. A true institution in certain countries such as the Netherlands, Denmark and China, the bicycle represents an excellent physical, economic and ecological alternative to motorized vehicles .

The origins of the bicycle

1860 – Commercialization of velocipedes

The velocipede or michaudine was the first two-wheeled vehicle to be truly popular. Compared to its predecessor, this one features rotating pedals and cranks on the front wheel. Its first sales took place in the Sergent, Michaux and Vincent houses.

From 1884 to 1891 – Invention of the modern bicycle

In the early 1980s, the safety bicycle became the most important development in the evolution of the bicycle. This is more or less similar to the models we know today with the two wheels of the same size, the chain, the gears, the bars and the forks. A few years later, Peugeot joined the bicycle craze by launching its marketing. Then, with the arrival of the 90s, the bicycle became more efficient and more comfortable with the invention of the tire and the arrival of the inner tube, perfected by Edouard Michelin.

1903 – The first Tour de France

Tour de France took place , won by the Franco-Italian cyclist Maurice Garin, thus strengthening the popularity of cycling. Furthermore, the coming decades will give birth to the derailleur as well as the system with several speeds.

The physical benefits of cycling

Cycling is good for the heart

It's no secret that staying active has an impact on your health and improves your physical condition. In this regard, the WHO recommends at least 150 minutes of moderate-intensity physical activity or 75 minutes of sustained intensity per week. Therefore, why not try city cycling , mountain biking , electric cycling or even the elliptical bike to maintain your physical shape?

This sport not only allows you to strengthen your cardiovascular system, but also strengthens your heart by keeping it young for longer. Indeed, by riding regularly, the action of pedaling makes you work your heart muscle, also increasing your respiratory capacity and therefore your breath.

This allows you to fight against the damage of a sedentary lifestyle , namely cholesterol, hypertension and even obesity.

Cycling helps you lose weight

According to WHO recommendations, you should practice sporting activity for at least 20 to 30 minutes per day . However, it is not always easy to find the time to indulge in it, and even less so on a regular basis. The ideal is to practice cycling 3 times a week, every other day to give your body time to recover.

Depending on the time and intensity of your cycling trip, you can burn between approximately 400 and 800 calories per session . To shed more pounds, you can also extend your trips or add some additional challenges such as hills to increase your endurance, coordination and skill.

If your goal is to lose weight and stay in shape, you must keep in mind that regularity is key in all sports to see the expected results and in particular the benefits of cycling on the figure . On the other hand, a healthy and balanced diet as well as a healthy lifestyle is essential to support your efforts and guarantee results.

Cycling works the muscles

Indoors or outdoors, you always have the option of using the exercise bike or the elliptical bike to keep yourself in shape and maintain muscle mass. These easy-to-use and highly effective devices are great ways to burn calories and fat.

As in all sports such as running , tennis or dancing for example, the most important thing is to listen to your body and progress at your own pace. Thanks to this pedal-powered two-wheeler, all your muscles are in action: you stimulate your legs, your back, your glutes and even your arms and abs. The best part is that cycling is also an ideal activity for people suffering from heavy legs .

Did you know?

By practicing their sport, cyclists keep their brains healthy and fight against dementia (a disease affecting memory, thinking and the ability to carry out daily tasks). When they cycle, blood flow can increase by up to 70% in specific areas of the brain. Concentration, memory and thinking are thus improved due to better oxygenation of the brain .

The psychological benefits of cycling

Cycling promotes good mental health

If you have a good time during or after physical exercise and you feel relatively in a good mood, it is thanks to the secretion of endorphins. You feel connected to your body and mind, which helps balance your physical and mental well-being. Furthermore, studies have proven that physical activity significantly improves mood and reduces symptoms related to depression and anxiety.

These effects are even greater when practicing outdoors, because the velocipede tends to provoke a feeling of freedom and well-being. If you live in an apartment with a balcony, you can use your exercise bike to enjoy all the benefits while staying at home.

Take advantage of your weekend to share a family outing with your cargo bike or your bike trailer to take your young children, your pet and your picnic! Also consider renting bikes at your vacation spot, without forgetting of course your bike helmet for added safety.

Cycling helps you sleep better

Research conducted at the University of Georgia on women and men aged 20 to 85 found that sleep problems increased following a decrease in physical activity. These results were even more pronounced among men aged 40 to 60.

So, you know what you have to do: get on the saddle and introduce even the toddlers to balance bikes !

The disadvantages of cycling

Whether you are a beginner or experienced, cycling still encounters certain contraindications. First of all, it is very important to wear a bicycle helmet , because in the event of a fall while cycling without protection, the consequences can be more or less dramatic. Therefore, people suffering from heart failure to avoid this sport.

However, there are certain alternatives to reduce effort such as the electric bike , but this does not replace the need to pedal. In addition, the latter is dependent on its battery. It must be recharged regularly, or even replaced if it no longer works. This may result in additional costs. Furthermore, depending on the enthusiast you are, it could lack speed, because they are limited to 25 km/h.

As a general rule, if you suffer from knee problems , osteoarthritis, sciatica, lumbago or heart and respiratory problems for example, it is better to remain cautious. Indeed, if the exercise, particularly pedaling, is too violent and too intense, the cyclist may suffer injuries to the body.

If you have the slightest doubt or question in the medical field, do not hesitate to consult your doctor .

Public Health France will never stress this enough: practice regular physical activity to fight against overweight and obesity, a sedentary lifestyle and the occurrence of diseases.