1. Cycling can help you lose weight
Cycling regularly, especially at high intensity, can help reduce your body fat levels, supporting healthy weight management (1).

Additional studies show that adding sprinting and strength training exercises along with regular cycling can temporarily increase your metabolism and build muscle, for allows you to burn more calories, even at rest (2).

2. Cycling strengthens your legs
Cycling improves overall lower body function and strengthens your leg muscles without overloading your joints. It targets your glutes, glutes, hamstrings, and calves.

To strengthen your legs and improve your cycling performance, try doing weight-lifting exercises, such as squats, leg presses, and lunges, a few times a week (3 Sources) trust).

3. Cycling is good for beginners
Cycling is pretty simple. If you have trouble with a standard bike, a stationary bike is a great alternative.

If you are new to bodybuilding or recovering from an injury or illness, you can cycle at a low intensity. As you get stronger, you can increase the intensity or continue cycling at a relaxing pace.

Studies have shown that even sedentary people feel the health benefits of cycling, so it can be a great introduction to exercise novices ( first).

4. Cycling can lower cholesterol
Health benefits of cycling can help improve cholesterol levels, which can improve your heart health and reduce your risk of stroke and heart attack.

According to a review of 300 studies, indoor cycling has a positive effect on total cholesterol. It can increase levels of HDL (good) cholesterol while lowering levels of LDL (bad) cholesterol and triglycerides (4).

5. Cycling improves mental and brain health
Cycling can reduce feelings of stress, depression or anxiety. Focusing on your path or pace while cycling can help develop your ability to focus and be aware of the present moment. It can help you focus on the mental talk of your day.

Research confirms this. One study found that outdoor cycling improved cognitive function and well-being in older adults (5).

If you feel lethargic, listless or your brain slows down, ride your bike for at least 10 minutes.

Exercise promotes the release of endorphins in your body, making you feel better while also reducing your stress levels. As the study above shows, exercising outdoors only increases these effects (5).

You can feel more confident and satisfied when you've made cycling a part of your life.

6. Cycling can help everyone