Health Benefits of Cycling 15 Minutes a Day

Cycling is one light exercise that you can spend a few minutes on every day. It is a light day workout that will help you burn more calories compared to other forms of exercise. Even if you don?t want to do cycling as an exercise, you can go to a nearby favourite place or have a fun ride with your friends.

cycling health benefits

Along with people enjoying cycling and using it as a mode of transportation, cycling actually has some important health benefits. In this article, we will discuss the benefits of 15 minutes of cycling every day. Come. let?s dive into the article.

Benefits of 15 Minutes of Cycling

While cycling has proved to improvise physical and mental health problems, it also reduces the impact of various health issues. Regular cycling even if it?s on the best recumbent exercise bikes have significant health benefits and they include,?

Free Woman Riding Bicycle With Dog in Basket Stock Photo

Aids in weight loss and muscle building

With a healthy diet plan and regular cycling, you can easily reduce your weight and be in better shape. Cycling is an aerobic exercise that helps to burn 15 to 200 calories per 15 minutes. Compared to jogging and running, you shed more pounds with less wear and tear. 

The faster you pedal; the more calories will be burnt. It is because you will spend more energy pedalling faster. When you increase the intensity of pedalling, you will shed more calories. Not only does it reduce weight but makes your muscles stronger. You can ride to your favourite shop back and forth for 15 minutes or jump into your stationary bike while watching your favourite TV program. 

Keeps your leg muscles fit

Regular cycling improves your bone and body strength. It also corrects your posture and delivers better coordination. There is a myth that too much cycling can weaken your joints. But that is not true. Instead, they will strengthen your joints and muscles around your joints. Increased bone density and strength help prevent falls and fractures. Cycling for 15 minutes on a regular basis makes calves, glutes, and quads fit and healthy.  

Improvises mental health

Depression, stress, and anxieties are very common among teenagers and almost everyone nowadays. By doing regular bike riding you can decrease the chances of having mental health issues. It is because of the fun and enjoyment that you get during cycling which reduces all of them. When cycling, your brain gets more oxygen, which increases the speed of your thinking, and brain functioning.  Even if you don?t want to do cycling in the name of the exercise, you can go on a fun ride with your friends every day for a while. 

Increases lifespan

Cycling keeps you healthy and helps you live longer. According to various studies, regular cycling (15 minutes to 1 hour) every day, reduces your risk of early death by 40%. Another study has shown that cycling also helps reduce the risk of cancer by 45%.?

Increases cardiac health

When you go cycling regularly, it strengthens and improves blood flow to the heart and lungs which reduces the risk of cardiovascular disease. It also enhances your heart muscles and reduces fat levels in the blood. A study states that people who cycle regularly to work are exposed to less pollution than those who drive, so their lung function improves.

Help prevents diabetes and cancer

Many researchers have studied that cycling reduces the risk of bowel cancer and there is also some evidence that cycling reduces the risk of breast cancer. People who regularly cycled for more than 30 minutes had a 40% lower risk of developing diabetes.?

Helps to slow the aging process

Every 15 minutes of cycling per day can help to slow the natural aging process. Cycling, whether fast or slow, help you stay fit. We all know that various medical conditions begin to develop as we get older, and this is usually due to an unhealthy lifestyle and a lack of fitness. Maintaining your fitness level through exercise delays the aging process. Regular cyclists have higher mitochondrial volume density in the body, according to studies. The more mitochondria your body has, the more fit you will be in the coming years. 

Better sleep

We all know how much stress insufficient sleep will give you the next day. When you don?t get enough sleep, your hormone levels are likely to be all over the place. Stress hormones will rise, resulting in a decrease in immunity. While cycling, you work on your muscles which helps you to sleep better. The University of Georgia researchers established a scientific link between rest and cycling. They looked at men and women aged 20 to 85. They discovered that those who were less fit had trouble sleeping. Cycling, according to the study, reduced anxiety, thereby improving sleep.

Other Benefits of 15 Minutes of Cycling

  • Efficient fat loss and improved cardiovascular fitness
  • Reduced anxiety, stress, and increased tolerance
  • Common disease prevention and management
  • Improved coordination, joint mobility, muscle tone, and overall body posture 
  • Obesity eradication and weight management at a low cost
  • Hybrid method of carrying out daily tasks while exercising
  • Riding causes fewer injuries and strain than other forms of exercise
  • Cyclist controls the intensity of their workout and has complete freedom
  • Cycling, unlike many other sports, is simple and requires few physical and technical skills
  • Cycling as a mode of transportation eliminates inactive habits by engaging in healthy exercise
  • Improves overall body function.
  • Increases circulation and metabolism, making it a great way to start or end your day
  • Increases your thinking speed as more oxygen is sent to your brain
  • Pregnant cyclists have less complicated labor and faster recovery after their delivery 

Frequently Asked Questions

Is 15 minutes of cycling a day enough?

Cycling is an amazing way to maintain your health if you don?t prefer other types of exercise. If you?re a beginner, spending 15 minutes every day is more than enough to burn calories which will help you to keep your body fit.

How many calories do 15 minutes of cycling burn?

It totally depends on your height, weight, and the time you spend biking. If you are going in the speed range of 12 mph in 15 minutes and you are a 250 lbs person, you can burn up to 230 calories.

What are the effects of cycling on body shape?

Cycling helps in shaping up different parts of your body. During a cycling workout, the following muscle groups are focused, exercised, and shaped – Thighs, calves, arms, glutes, shoulders, and foot.

Do 15 minutes of cycling reduce weight?

Yes, cycling burns fat and calories which helps to shed some weight by keeping your body fit. 


Cycling is clearly more than just a form of leisure activity or a mode of transportation; it is also linked to numerous health benefits. It is an excellent form of regular exercise for men, women, and children. You should definitely try cycling the next time you have a free weekend. 

Consider cycling to work and back if you don?t have extra time. You can also cycle with your friends for fun or on the way to your favourite place. In order to gain all these benefits, you must have a proper bike. So, make sure you get the best bike. Hope by following 15 minutes of cycling every day changes your lifestyle.?

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