Thinking of getting into cycling? Now is the perfect time! As more and more people in South Africa are becoming aware of climate change and the importance of sustainable living, it's becoming increasingly important for everyone - the government, businesses, and citizens - to come together and make cycling easier and safer in our cities and rural areas.
It's no surprise that more and more South Africans are hopping on their bikes as a way to get around. With fuel costs going up and the need to reduce vehicle emissions, cycling has become a popular and practical choice for transportation.
But there must be a good reason why this hobby took hold on us, right? Well, you are on the right path, because we're discussing seven benefits that make cycling a good route towards sustainable health and wellness:
Burns Away Extra Weight
Got some excess pounds to shed? Then get on a bike and pedal away! Through regular cycling, you can increase your metabolism and burn off calories significantly. When done in tandem with good nutrition, you’ll surely go far in your weight-loss goal!
Firms up your Muscles
Obviously, cycling targets the legs, but you’d be surprised how involved other muscle groups get in maintaining your balance and momentum. This enables your muscles to get sturdier and more resilient, not to mention added joint and tendon protection.
Handles your Mental Health
You know how some people take long drives to unwind? The same goes for cycling but with the added benefit of exercise! It helps your body release endorphins, AKA the feel-good hormones, to boost your mood and help you protect yourself against bouts of depression and anxiety. So, next time you’re feeling down, don’t take a mental health drive, hop on a bike instead!
Gets your Heart Pumping
You’re never too old or too young to take care of your heart and lungs—this is why cycling is for all ages! You can improve and strengthen your cardiopulmonary capacity, which lessens the risk of related illnesses and leads to more energy.
Presses the Brakes on Cholesterol
Getting a grip on your cholesterol levels is a great byproduct of biking. Regular cycling helps maintain a healthy cholesterol balance, making sure the good ones get ahead of the bad ones.
Builds your Frame Better
The things you do on the bike benefit how you move off it. Cycling improves your balance, posture, and coordination. As you stay consistent, your body will thank you as you grow older because of your habits that help prevent falls and fractures.
Shows the Path to Financial and Environmental Milestones
With cycling, you can save your money and save the world at the same time!
Safety is a Two-Way Street
We know it might be a tough ask, but being in harmony with other motorists is the only way to maximize these benefits. It's a give-and-take situation, so here are some things you can do as a cyclist to play your part in your—and everybody’s—road safety:
- Give preference to roads with cycle paths
- Always wear a helmet,
- Pay attention and be careful with cars, buses, pedestrians, and animals
- Respect a distance of at least 1 meter from other cyclists and drivers
- Equip your bike with headlights, reflectors, horn, mirror, and night lights
- At night, wear light clothing and luminous vests
To get the hang of cycling, it is recommended that you practice three times a week for at least 30 minutes, even at moderate pedaling intensity. Remember that your fuel is a healthy, nutrient-rich diet and proper hydration—you won’t go far without these two.
References
Vikmoen, O. et al. Heavy strength training improves running and cycling performance following prolonged submaximal work in well‐trained female athletes. Physiol Reports, 2017.
Chavarrias, M. et al. Health Benefits of Indoor Cycling: A Systematic Review. National Library of Medicine, 2019.
Leyland, L. et al. The effect of cycling on cognitive function and well-being in older adults. PLoS One, 2019.
Lee, C. et al. Effect of Stationary Cycle Exercise on Gait and Balance of Elderly Women. J Phys Ther Sci, 2014.
Nordengen, S. et al. Cycling is associated with a lower incidence of cardiovascular diseases and death: Part 1 - systematic review of cohort studies with meta-analysis. Br J Sports Med, 2019.
