It’s never too late to start cycling and feel the benefits, whether that’s from a short and slow ride once a week or an intense workout.
Before Chris Jones started cycling, he weighed 108kg and was diagnosed with chronic obstructive pulmonary disease (COPD) in 2016, which hampered his breathing. He was only 47. The e-commerce worker from Morecambe, Lancashire endeavoured to lose weight but found the gym “boring as hell”. Then, inspired by a cycle-to-work scheme, he bought a bike. “At first, I struggled to ride 5km,” he recalls. “But cycling has a snowball effect. Within a year I was doing 30-40 km rides. My longest so far is 190 km. The weight was dropping off and my lung function got back to how it was before.” Within three years his weight had dropped over 31kg, to 72.5kg.
The 54-year-old no longer worries about his weight because he doesn’t need to: he just rides for fun with friends, or enjoys solo spins, and the health rewards flow naturally. “I feel fitter and healthier and more energised at work, so I am not reaching for the coffee,” he says. “If I get stressed, I ride around country lanes where all I hear is birds and sheep. Sleep was a problem but now I fall asleep in five minutes. I recently saw my old boss and he said: ‘Chris, that bike changed your life!’ He was right. It did.”
What are the health benefits of cycling?
Former professional cyclist Chris Boardman, a gold medal winner at the 1992 Barcelona Olympic Games, now working as the government’s National Active Travel Commissioner - called cycling a “miracle cure”. The activity burns fat and strengthens the heart and lungs, while research by the University of Glasgow has shown that people who cycle to work slash their risk of all-cause mortality by 41 per cent, cancer by 45 per cent and heart disease by 46 per cent. Cycling has also been shown to cut the risk of obesity by 39 per cent, improve insulin sensitivity by 58 per cent and lower the risk of dementia by 20-28 per cent. Plus, it’s proven to reduce days of poor mental health by 21.6 per cent, and boost blood flow to the brain by up to 70.5 per cent. The stats are impressive. In fact, if cycling were a pill, doctors would prescribe it to everyone.
“Cycling has many health benefits, from weight management to heart and lung health, improved sleep and prevention of chronic diseases,” says specialist cycling physiotherapist Nichola Roberts, the founder of Velophysio. “There are also gains for mental health, self-esteem and mood, from the exercise but also from being outdoors, in nature or with other cyclists.” And that commuter research proves you don’t need to be blasting up the Alps to benefit: from flat urban roads to rolling rural hills, cycling’s health benefits are available to everyone.
No wonder so many Brits are getting on their bikes. According to government data, 9 per cent of adults cycle at least once a week, with cycling levels rising by 13.8 per cent since 2013. But it’s never too late to start, whatever your age or health status. One Danish study found that people aged 50-65 who started cycling for up to 60 minutes per week were rewarded with a 22 per cent lower risk of all-cause mortality. Another study found that people with diabetes who start cycling cut their risk of an early death by 35 per cent.
And because cycling is a low-impact activity (sitting on a saddle ensures less load on the joints than when running), Roberts says that cycling is wonderfully “enabling” for heavier people, seniors or midlife adults with lingering knee or ankle injuries.
Does cycling help weight loss?
Many people start cycling as it offers a fun, sustainable way to lose weight. According to Harvard Medical School, an 83kg cyclist riding at 19-22 kph (a novice to intermediate pace) can burn 336 calories in 30 minutes - that’s 42 more calories than when playing tennis or football. In fact, weight loss can be surprisingly fast. A study in the Journal of Sports Medicine and Physical Fitness found that sedentary overweight women who cycled three times a week reduced their weight by 3.2 per cent and their fat mass by 5 per cent after 12 weeks. However, the more consistent your rides, the better. A 2015 study by the University of East Anglia found that new cycle commuters with a daily journey of 30 minutes or more shed on average 7kg (1 stone) over a year.
Can cycling target belly fat?
Cycling is also a potent weapon for torching belly fat, which is linked to serious issues like diabetes, heart disease and cancer. One study showed that middle-aged men with Type 2 diabetes who did a mix of endurance and high-intensity cycling for eight weeks enjoyed a 44 per cent reduction in abdominal fat. Another paper found that after just four weeks of cycling, previously sedentary individuals had a 12 per cent drop in visceral adipose tissue - the harmful belly fat which wraps around your internal organs.
What type of bike ride is best?
Cycling is infinitely variable, although it can be loosely divided into low-, medium- and high-intensity rides. But here is the key message: all bike rides burn fat and strengthen the heart and lungs, just in different ways. “Although there are subtle differences in the specific benefits, in practical terms there’s not much to distinguish between these formats,” explains cycling coach Dr Emma Wilkins of High North Performance, an expert in sports nutrition, physiology and population health. “Just choose the formats that you find enjoyable, as this will foster better consistency, which is by far the biggest factor that determines whether exercise improves fitness and health.”
Whether you prefer long, slow weekend spins, high-intensity after-work blasts, or the steady routine of bike commuting, Chris Jones says there are no rules to follow. “I never bothered about how far or fast I went,” he says. “I might go to Morecambe Promenade for an hour or do a longer hilly ride on the moors. It depends how I feel.”
Why do low-intensity cycling?
A low-intensity ride simply means a steady pace you can sustain for two hours or more, so you keep good momentum but can talk freely, like on a weekend ride with friends. According to Dr Wilkins, this is a “great all-round exercise” for aerobic fitness, but especially for burning fat. “Firstly, at this lower intensity your body preferentially burns fats rather than carbohydrates, which are the preferred fuel at higher intensities,” she explains. “Secondly, it’s an intensity that’s sustainable for a long time, meaning you can ride for longer and burn more calories.” In fact, on a multi-hour ride cyclists can torch over 1,000 calories.
Dr Hayden Allen, a cycle coach at Loughborough University, recommends playing “the patience game” with lots of “nice and steady” rides. As well as burning fat, the rides will boost the volume and efficiency of your mitochondria – the ‘power plants’ inside your cells that convert nutrients into energy. “By having more mitochondria in the muscle, you are able to aerobically burn more fat and carbohydrates,” he says. This will enhance your fitness, stamina, metabolism and energy levels.
Why do medium-intensity cycling?
Medium-intensity rides involve a “firm pace” you can hold for 45-60 minutes, says Dr Allen, “but not tending towards exhaustion,” so you can still say short sentences. These boost aerobic fitness, train your muscles to fight fatigue and torch carbs. “You’re burning more carbohydrates in that middle zone (rather than fats like in the lower zone),” he says. These rides get you fit “quite quickly,” but do them “sparingly”- perhaps once a week - as the carb demands make them more fatiguing.
Dr Wilkins says medium-intensity rides are great for building leg strength and stamina. “It’s because these types of rides require your legs to produce relatively high force again and again for an extended time. If you’re short on time, it can also be good for burning calories, as it will typically allow you to burn calories at a higher average rate than at other intensities.” So if you have only an hour free, this is a smart way to ride.
Why do high-intensity cycling?
These short 20-30 minute rides are peppered with hard intervals that leave you short of breath - offering another time-efficient way to get fit. Dr Wilkins says the benefits range from improved heart health, aerobic capacity and metabolic performance to reduced body fat and “can be realised with as little as 10 minutes of training time”. One study in the International Journal of Obesity found that women who did three 20-minute high-intensity interval sessions per week, for 15 weeks, cut their fat mass by 14.7 per cent. That’s because high-intensity workouts zap lots of calories but also raise your fat-torching metabolism for 14 hours post-ride.
Dr Allen suggests a mix of short, sharp 10-second sprint efforts, and extended five-minute sustained efforts, on different days. The former works the lungs and boosts your metabolism and mitochondrial function, and the latter offers more of a cardiovascular stimulus. “Your heart will be working near its maximal cardiac output, so you’re challenging it to get stronger,” he says. But you don’t have to follow strict rules: simply sprinting between lamp posts or riding around hilly terrain will serve up a natural interval workout.
Where does cycling build muscle?
Pedalling will also give you toned, lean leg muscles. “It primarily uses the quadricep muscles at the front of the thigh, but also your glutes (around the buttocks), calf muscles and hamstrings,” says Roberts. “Your core and upper-body muscles are also utilised to support you on the bike.” This may be why studies suggest older people who cycle enjoy better balance and postural control, cutting their risk of injuries and falls.
How does cycling change the body?
All in all, cycling triggers wide-ranging changes in the body, from a stronger heart to better lung performance. “Regular cycling leads to lean, defined shape in the legs, changes in body mass and reduction in body fat,” adds Roberts. But there are plenty of invisible gains too: research has shown that cyclists aged 55-79 produce as many virus-fighting T cells (immunity cells) as young adults.
Can cycling help running?
Both cycling and running work the glutes, quads and hamstrings, but running has “very different muscular requirements,” says Roberts, with more input from your hip flexors, calf muscles, abdominal muscles and arms. So if you want to do both, she suggests building up slowly and adding rest days in between each activity. “But the cardiovascular and fitness benefits do carry over,” she stresses.
Does air pollution cancel out the benefits of cycling?
Pollution remains a worry for urban cyclists, but a huge international study found that the “benefits of physical activity by far outweigh risks from air pollution”. The experts concluded that even in Delhi - which has pollution levels ten times higher than London - you would need to cycle over five hours per week before the hazards outweighed the health benefits. Nonetheless, urban riders may feel more comfortable wearing an anti-pollution mask, like the Respro Ultralight. But be aware that however breathable the masks are, many riders say they limit your breathing a bit, making the workout more hypoxic, or low in oxygen, so the ride may feel harder.
How do I get into cycling?
To get started, choose the right bike for you. Road bikes - fast and light with curved, aerodynamic handlebars - are best for long distances. Mountain bikes have thicker tyres for trails and forests. Hybrid bikes have flat handlebars and a more upright posture for commuting. Gravel or adventure bikes combine a light frame with bigger tyres for a variety of terrains. And e-bikes provide some welcome motorised support.
Whether you prefer chatty social rides or contemplative solo cycling, pedalling to work or exploring scenic spots, long Sunday adventures or short lunchtime blasts, Dr Allen suggests adapting your rides around your work, family life, stress levels, daylight hours and preferences. “Not overcomplicating it is great for beginners,” he insists.
Dr Wilkins suggests novices spend the first three-six weeks doing low-intensity rides, building up from 20-30 minutes to an hour or more, to develop aerobic fitness and condition your muscles and ligaments. Then just sprinkle in some medium or high intensity sessions as you progress. She recommends sticking to small, sustainable weight-loss goals of no more than 0.5kg per week. Don’t use cycling as “a crash diet”, agrees Dr Allen, but find a fun, sustainable “pattern of riding” that will naturally deliver healthy changes over time. “Find a way to be consistent rather than being a hero for two weeks and then falling off the bandwagon,” he says.
A good rule of thumb, says Dr Wilkins, is two or three rides per week, taking up to two days off between each one. “Even better,” she concludes, “if you can mix the intensities up - maybe one of each per week – it will give you the best of everything.”
Seven tips for smoother cycling
Get a bike fit
Most bike shops offer a ‘bike fit’ service, which uses camera analysis and computer software to optimise your position on the bike. “This will help you to ride more comfortably and avoid injuries,” says physiotherapist Nichola Roberts.
Team up
The British Cycling website has a searchable list of over 1,700 local cycling clubs, most of which offer beginner sessions and social group rides. “Clubs offer a fun way to explore new routes, meet new people and learn,” says Roberts.
Wear padded shorts
Fitted cycling shorts feature a padded cushion for optimal comfort. And popular brands like Fat Lad At The Back, Velocio and D2D offer plus-size options. “Don’t forget to ditch the underwear,” adds Roberts, as it will just cause chafing.
Select your saddle
Bike shops now offer a gel cushion in store which you can sit on to measure the width between your ‘sit bones’ (the bony protrusions under your pelvis which carry your weight when you sit) so you can select the right saddle size and avoid saddle sores.
Work with the landscape
Let your local terrain shape your rides. “Hills usually involve a medium or hard session,” says cycling coach Dr Hayden Allen, while city spins encourage “continuous pedalling,” and rural loops offer “two hours of non-stop flowy riding” with friends.
Cross train
As cycling is not weight-bearing, it doesn’t strengthen your bones, so some cross training is helpful. Jogs, hikes or squats will all help to protect your bone density.
Don’t be afraid
In 2022, 22 people were killed while cycling for every 1 billion miles cycled, whereas physical inactivity is linked to 1 in 6 deaths. So staying on the sofa is arguably a bigger risk than getting on two wheels.
