The Benefits of Biking for Your Mental Health
Millions of people around the world cycle to get into shape, reduce their reliance on cars, and adopt healthier lifestyles.
But did you know that cycling is good for your mental health, too?
It turns out that pedaling does more than just tone you up, boost your heart rate, and save on gas. A bit of time on the saddle can make you happier and give your mental well-being a very welcome boost.
Keep reading to find out everything you need to know about biking for your mental health!
Exploring the Benefits of Bicycling
Riding a bike a few times a week for 30 minutes or longer per session can improve your memory, cognitive abilities, and reasoning and planning abilities. You don’t even have to go far. It’s pretty cool that even just pedaling around your neighborhood offers plenty of exercise.
As you’ll soon see, cycling positively affects your mental and emotional health, and can even fight depression and anxiety. Plus, it promotes relaxation and stress reduction, which is valuable for both your mental and physical well-being.
Cycling Boosts Your Mood
People who cycle on a regular basis often state experiencing ‘highs’ similar to the legendary ‘runner’s high’ that athletes enjoy. Cycling boosts your not only your mood but increases feelings of accomplishment too.
When you cycle, your body releases important neurotransmitters like serotonin and dopamine that lift your spirits, relieve pain, and more.
Riding your bike encourages your body to release surges of endorphins, which further boosts your mood and keeps you feeling positive long after your cycling sessions are over. Neat, right?
A study published in the international journal Transportation Research in 2019 found a clear link between regular cycling, improved mood, and more positive psychological states.
Researchers studied 1,131 citizens of Brisbane, Australia, and found that those who regularly cycled reported better self-actualization outcomes and better moods than their peers who did not bike.
The study recommended that governments invest in more cycling infrastructure to encourage people to cycle more often to enjoy these awesome benefits.
Biking Beats Stress Levels
Tense? Under pressure? Riding your bike may help to decrease your stress levels too. Cycling improves your body’s ability to regulate stress hormones, such as cortisol, thereby lowering your stress levels and keeping you physically healthy.
A study by the John Molson School of Business at Concordia University published in the journal International Journal of Workplace Health Management found that people who cycled to work experienced much lower levels of stress during the first 45 minutes of their workdays compared to their peers who traveled by car.
Cycling May Improve Anxiety and Depression
Did you know that many studies have proven links between aerobic exercise and a reduction in the symptoms of depression and anxiety?. Reducing anxiety and depression by cycling also reduces your risk of cardiovascular disease, which is made worse by these two mental health conditions.
A 2015 study in the Journal of Affective Disorders discovered that patients with depression show statistically impressive improvements in their respiratory and cardiovascular functioning when hitting the pedals regularly.
Bicycling can improve your mood and facilitate the release of endorphins, which means the symptoms of depression can actually be lessened.
Cycling may lower the risk of anxiety, a condition that seems to be commonly shared in society. A 2018 study in the Clinical Practice & Epidemiology in Mental Health journal found that people who dealt with panic disorder showed lasting decreases in anxiety symptoms with frequent aerobic exercise, like cycling.
Scientists found that those who enjoyed 12 sessions of aerobic exercise showed lowered test scores on the Beck Depression Inventory scale. The emotional benefits of cycling have helped people with a range of mental illnesses, and even those who need a general mood boost.
A six-week Scottish pilot program from 2018 studied the mental health benefits of mountain biking for a group of participants dealing with mental health challenges. The ten participants rode for two hours each. While the program’s evaluation is ongoing, researchers observed ‘genuine progress’ when it came to self-efficacy, confidence, social skills, and personal resilience. Some really encouraging results.
Another 2018 study in The Lancet found that cycling was one of the most effective activities when it came to reducing mental health burdens. The researchers suggested that exercise sessions with a duration of 45 minutes, 3-5 times per week were particularly helpful in improving mental health.
Riding Bikes Supports Brain Health
Did you know that cycling can support your brain health? And brain health in turn is linked to your mental health? Supporting the health of your brain can not only reduce symptoms of depression and anxiety but also optimize your cognitive abilities.
A study published in PLOS One found adults aged 50 to 83 who rode regularly showed improvements in feelings of well-being and executive functioning, yet another reason why cycling is rad!
Biking Can Boost Memory
Some regular cycling may have the power to improve your memory, even as you grow older! People of all ages may be able to improve their cognitive function and working memory by biking on a regular basis.
One study published in 2013 in the Journal of Clinical and Diagnostic Research studied the link between cycling and cognitive function. It found that participants showed significant improvements in their abilities to reason, plan, and remember after riding bicycles for 30-minute intervals.
Cycling Fuels Creativity
Need a boost for your creativity and creative thinking? Going for a cycling session could help. A study published in the Scientific Reports journal found that regular physical activity can improve executive functioning and creative thinking..
Cycling outdoors may have an even more powerful effect, as research in the journal PLOS One found a link between exposure to nature and improvements in creative reasoning and out-of-the-box thinking.
All the more reason to get out and about in the great outdoors!
Biking Benefits Kids’ Mental Health Too
Getting outside on the bike for kids can benefit them just as much from cycling regularly as adults can. According to an infographic from the Active Living Institute, active kids are 20% more likely to earn an A grade in English or math and increased their test scores by an average of 6% over the course of 3 years!
After 20 minutes of physical activity, students tested better in spelling, reading, and math, and were more likely to read above their grade levels. Kids who participated in a physical activity after-school program for 9 months even improved their performance on memory tasks by 16%!
Cycling Can Improve Sleep Patterns
Sleep deprivation is a big contributor to mental health challenges, like anxiety and depression. Exercise regulates your sleep patterns and promotes restful, uninterrupted sleep for people of all ages. One reason for this may be the body-warming effects of exercises like cycling.
The increased body temperatures that follow after rides drop, maked it easier to fall asleep by decreasing anxiety, stress, and arousal. So it may be that cycling has the ability to reduce stress. Cue a more peaceful rest each night, potentially helping to alleviate insomnia too.
Biking Helps to Create New Neurons
Another cool thing about cycling and other exercises is that they can support the process of neural regeneration when done regularly. The process of neurogenesis replaces neurons within the brain, resulting in the smooth transmission of information from the brain to the nervous system.
So what are the benefits of neurogenesis? Well, it means you can enhance memory, improve mood and cognitive function, boost your learning capacity, and benefit your mental health just through cycling!
In fact, neurogenesis has proven to improve the symptoms of depression in studies like this review published in the Brain Research Bulletin in 2018.
Cycling Naturally Promotes Mindfulness
It isn’t just those into meditation that can enjoy all the benefits of mindfulness. Cycling actually encourages you to stay aware of your environment, naturally promoting mindfulness and calmness as you exercise.
This constant attention to whatever is happening right here and now will help to take your mind off of your stresses, while the release of endorphins boosts your mood for hours after your exercise session. It’s a reminder to all of us to get out in nature and live in the moment.
Safety First
When you cycle regularly, it’s essential to wear protective gear and to follow safety precautions whenever you ride. Use cycling lanes and safe cycling areas where you can, and wear reflective clothing when cycling at night so that motorists and other exercisers can see you. Activity-specific gear such as a helmet, elbow and knee pads, and breathable cycling clothing will help to keep you safe and comfortable during your biking sessions.
How often should I cycle?
Daily is ideal, but 3 to 5 days a week is more than enough to benefit your body and your mind. Aim to exercise for 30 to 45 minutes per session if possible. If you have any medical conditions that prevent you from doing so, speak to your doctor or a medical professional about determining the right exercise strategies for your personal needs.
Get Pedaling!
So there you have it. The science is undeniable. Whether you use your bike to commute, enjoy regular leisure rides, or cycle to stay fit, time spent in the saddle does a lot more for you than you may have realized.
Cycling offers numerous mental and physical health benefits that could enhance your well-being, keep your brain healthy and sharp, and help to address your mental health challenges in a positive way. The key to gaining the most possible benefits from your cycling sessions is to cycle as regularly as you can.
It’s a social activity that gets you outside whether with family or friends. So grab your trusty bike or try out a bike rental and enjoy all the benefits this fun sport has to offer.