Without gender discrimination, experts recommend devoting 30 minutes a day to road cycling (or indoor stationary bikes, or similar in the gym), as a minimum to stay in shape, reap the undeniable benefits of improving life, and enjoy the ultimate benefits. In importance, to enhance your physical and mental health;

As weight loss, cardiovascular health and muscle strength.

First of all, you should talk to your doctor if you suffer from health conditions, and make sure that you choose the right professional bike for your height and body proportions;

The degree of seat tilt, the height of the handlebar, and the distance you can hold the handlebar with your back arched;

They all influence the areas where you feel pressure on your body, according to expert Jim Rotberg, who warns that "if your bike isn't a perfect fit, you'll feel it in your butt, back and knees."

Also, it is preferable to wear suitable pants that contain spandex, which allow to relieve pressure on the bones of the "sitting area";

In addition to a helmet, cycling gloves (to reduce pressure on the nerves of the hands and protect them from numbness or tingling), and glasses for protection from the sun, wind and sand;

Then try to find safe paths, to protect yourself from bicycle-related accidents.

This is what cycling does to your body

  • More comfortable joints

    . Unlike the types of exercises that put body weight on the joints to a degree that may be painful and sometimes devastating for many, cycling gives you a good cardiovascular workout, and achieves the same benefits as high-impact exercises, such as running, without much physical loss and risks;

    Especially for "those who suffer from joint problems or inflammation, and pregnant women."

  • Mental pleasure

    Experts recommend outdoor cycling as an effective way to improve mental health and brain function, by releasing stimuli that help feel better and reduce stress and tension, such as adrenaline and endorphins, especially in the elderly.

  • A healthy heart without risks

    , researchers have found that cycling reduces the risk of heart disease by up to 50%.

    So, it can be considered an excellent sport to improve the health of your heart without the risks of exaggerating, or exposing parts of your body to damage.

    Another study showed an association between cycling and a 52% lower risk of death from cardiovascular disease.

  • Weight control

    , along with research showing that cycling “burns hundreds of calories and helps reduce body fat,” the US Department of Health recommends doing cardio - such as cycling - for about 300 minutes per week, to achieve the greatest benefit in weight loss, provided Intensity training, a healthy diet.

  • A Wider Lung

    , A 2011 study showed, "It takes just 175 to 250 minutes of cycling per week to start seeing a significant improvement in lung health."

  • Less Cholesterol

    Lowering your cholesterol lowers your risk of strokes and heart attacks, both of which are caused by higher cholesterol, according to a 2019 study that found a link between cycling and an increase in good cholesterol (HDL), versus a lower level of bad cholesterol (LDL). .

    The researchers also noted an association between cycling with a consistent exercise regime and lower triglycerides.

  • More balance,

    because getting older, and spending more time at desks and in front of smartphones and computers, reduces our sense of balance;

    Experts recommend adding exercises that focus on balance, such as cycling, to your daily routine to strengthen and stabilize your core.


    The researchers found that daily cycling stimulates the motor areas responsible for balance and coordination in the central nervous system, and activates the cerebral cortex, an area essential for a sense of balance and the prevention of tripping.

  • Stable blood pressure

    A 2019 review showed that regular cycling lowered high blood pressure by 4.3% after 3 months, and by 11.8% after 10 months, which researchers considered as evidence that cycling could be an essential treatment for lowering high blood pressure. .

  • Strong Lower Body

    Cycling relies on natural resistance that helps build muscle and improve lower body strength.

    But researchers pointed out in an article published in 2015 that cycling provides limited exercise for the upper body, which requires strengthening this part also through strength exercises and regular weightlifting, to achieve better physical fitness and reduce the risk of injury.

  • An active immune system,

    cycling has proven its importance in maintaining health, especially when it comes to improving the ability to resist respiratory diseases, such as colds, or “Covid-19”, after a study published in 2020, found that physical activity can Strengthens the immune system in the fight against respiratory infections.

  • Deeper sleep and more recovery

    , Dr. Charlene Gamaldo, director of the Johns Hopkins Sleep Center, says, "There is strong evidence that exercise helps you fall asleep more quickly and improves sleep quality."


    She explains that reaping the benefits of sleep from cycling requires only 30 minutes of exercise per day.

    It won't take months or years to see results, and "no need to train for a marathon, to get better sleep."

  • Protect against diabetes

    : A 2016 study of Danish adults found that “cycling is associated with a lower risk of type 2 diabetes,” and researchers published their results in 2021 which showed that “cycling reduces diabetes deaths by up to 24%, and if it continues for 5 years or more, it will drop by 35%.”