Daily cycling reduces mortality risk, increases life expectancy: Study

In the midst of daily busy schedules, many people struggle to find time for exercise. For them, cycling serves as an ideal full-day workout. All it takes is a bicycle, half an hour of time, and a bit of confidence.

A study published in the JAMA Internal Medicine journal has found that regular cycling can reduce life expectancy loss. The research also indicated that cycling lowers the risk of developing complex diseases. The study was conducted over five years on approximately 7,000 people, most of whom had diabetes.

After five years of daily cycling, blood sugar levels significantly decreased. Researchers claim cycling can reduce diabetes levels by up to 35 per cent. Regular cycling not only helps control weight but also reduces anxiety for those with diabetes. Additionally, it helps control high blood pressure and lowers the risk of heart disease.

Essential preparations before cycling

Before cycling, it is crucial to take some basic preparatory measures to ensure safety and effectiveness. Wearing proper riding gear such as a helmet, gloves and sunglasses is essential to protect against injuries. Check that brakes are functioning properly, tyres have adequate air pressure, and chains or nuts and bolts are not loose. Light stretching or warm-up for 10-15 minutes at the start helps loosen muscles and ensure a smooth ride. Carry sufficient water or energy drinks to maintain hydration, wear comfortable loose clothing, and adjust the seat height before setting off.

Health benefits of cycling

Cycling is an effective and enjoyable aerobic exercise that plays a significant role in maintaining physical and mental well-being. Regular cycling improves heart function, helps control blood pressure, and reduces harmful cholesterol levels, significantly lowering the risk of heart disease and stroke. It strengthens leg muscles, particularly in the thighs and knees, and improves balance and flexibility without putting excessive pressure on joints.

There is no alternative to cycling for weight control. Regular cycling increases metabolic rate, helping burn excess calories and belly fat quickly. It improves lung function, increases oxygen supply to the body through respiration, and boosts immunity. It is also highly effective in reducing the risk of complex diseases such as type 2 diabetes.

Beyond physical fitness, cycling is highly effective for improving mental health. While cycling, the body releases endorphins, which help reduce stress, fatigue, anxiety and depression. Regular cycling in open air increases confidence, keeps the mind cheerful, and promotes deep sleep at night. In Dhaka, cycling as a personal vehicle helps avoid traffic congestion while keeping the body healthy and contributing to an eco-friendly lifestyle.

WHO's recommendations on cycling for good health

According to the World Health Organization, cycling is one of the most effective, sustainable and affordable forms of aerobic exercise for good health. Regular cycling can help prevent life-threatening diseases such as heart disease, stroke, diabetes and cancer. Moreover, just 20 minutes of daily cycling can reduce overall mortality risk by up to 10 per cent.

Regular cycling significantly improves lung and heart function and helps control weight by burning excess body fat. Alongside physical fitness, it plays a great role in protecting mental health and alleviating depression and anxiety.

Additionally, the WHO strongly emphasises cycling for people of all ages to prevent air pollution and ensure an eco-friendly transport system. According to WHO guidelines, one can easily meet weekly physical activity targets by using a bicycle for commuting or daily errands. Considering these essential benefits of cycling worldwide, the WHO recommends that all countries develop safe road infrastructure and policies for cyclists.