Riding a bicycle is a fun way to get into the daily activity that we all need. Biking heats your metabolism, helps you look fitter and feel better, and speeds your weight loss progress—all while you enjoy the relaxing rhythm of pedaling. Whether you hit the streets, a trail, or stay indoors on a stationary cycle, riding a bike helps you get slimmer and healthier.
Does Biking Burn Calories?
We recommend 30 minutes of physical activity per day. As you build up your strength and stamina, you can try riding up hills to burn off even more.
Cycling for Weight Loss
Cycling helps you lose weight faster than walking. Over a six-month period, overweight women who cycled regularly dropped more pounds than those who walked for exercise.
Body Toner
The first difference you’re likely to notice when you start to ride consistently is that your legs and backside are becoming firmer and shapelier because they are working hardest when you pedal. Balancing on a bike activates your other core muscles—including the abdominal muscles in your belly—so they’ll get toned, too. As your body gradually converts fat to muscle, your resting metabolism will increase, burning more calories even when you’re sitting down.
Is Cycling Good Cardio?
Cycling, like other aerobic activities, works your heart and lungs so they grow stronger, which helps protect you from heart disease, high blood pressure, stroke, and much more. You may feel winded when you first start bicycling but after a few rides, your body will adjust and soon you’ll hardly notice when you’re breathing hard.
Low Impact
As we get older and carry extra weight, pressure increases on our hips, lower back, and knees. This can cause them to be sore after weight-bearing exercises, such as running or even walking. When you’re cycling, you aren’t pounding on your joints or spine, so you get the benefits of physical activity without lasting pain.
Set the Pace
Riding a bike lets you decide how much effort is right for you. Even when you pedal at a leisurely pace, you burn calories, build muscle and strengthen your heart and lungs. As you get stronger, you can pick up the pace and amp up your metabolism.
Outdoor Time
When you’re cruising outside on a bike, you soak up the sunshine, enjoy the fresh air and take in the soothing sights and sounds of nature. You also get a healthy dose of vitamin D, which your body makes when you’re exposed to sunlight. Vitamin D plays a role in keeping your metabolism active.
Indoor Classes
You can get the weight loss benefits of cycling even if you don’t have a safe place to ride or feel comfortable balancing a bike. Stationary bikes bring the experience inside your home, a gym, or a studio. Spin-cycling classes—in person or online—let you join along with others for motivation and support.
Family Fun
We all need a break from our screens these days and a group bike ride is a perfect way for the whole family to get away and spend active time together. Toddlers can come along in a child’s seat or in a cart that attaches to an adult bike. Children old enough to pedal can practice their skills and keep up with a tow bar attachment that links with an adult bike. When you all ride together, kids learn healthy habits and adults stay motivated to get in their daily activity. That puts everyone on the path to their healthiest lives.
