To be fit and healthy, you need to be physically active. Regular physical activity can protect you from serious diseases such as obesity, heart disease, cancer, mental illness, diabetes and arthritis. Regular cycling is one of the best ways to reduce the risk of health problems associated with a sedentary lifestyle.

Cycling is a healthy, low-impact sport that people of all ages, from young children to older adults, can enjoy. It's also fun, inexpensive and good for the environment.

Biking to work or shopping is one of the most time-saving ways to combine regular exercise with everyday life. An estimated one billion people ride a bicycle every day - as a mode of transportation, for recreation, and for sports.

Cycling for health and fitness
Just two to four hours a week is enough to achieve an overall improvement in health. Cycling is:

It causes less strain and injury than most other sports.
A good muscle workout - cycling works all major muscle groups while you pedal.
Easy - unlike other sports, cycling does not require high physical demands. Most people know how to ride a bike, and once you learn, you never forget.
Good for strength and endurance - cycling increases endurance, strength and aerobic fitness.
As intense as you want - if you are recovering from an injury or illness, you can do cycling at a very low intensity at first, but then build it up to a more demanding physical workout.
Fun to get fit - the adventure and excitement of riding downhill and in the great outdoors makes you more likely to cycle regularly than other physical activities that require you to stay indoors or require specific times or places.
Time efficient - as a mode of transportation, bicycling replaces the sedentary time spent driving or riding on streetcars, trains or buses with healthy exercise.
Health benefits of regular cycling
Cycling is primarily an aerobic activity, meaning your heart, blood vessels and lungs get a workout. You breathe deeper, sweat and have a higher body temperature, which improves your overall fitness.

The health benefits of regular cycling include:

increasing cardiovascular fitness increasing muscle strength and flexibility improving joint mobility reducing stress levels improving posture and coordination strengthening bones reducing body fat preventing or treating disease reducing anxiety and depression.

relationship between exercise and cancer, especially colon and breast cancer. Research has shown that cycling reduces the risk of colon cancer. Some evidence suggests that regular cycling reduces breast cancer risk.

Diabetes and cycling
The incidence of type 2 diabetes is increasing and is a serious public health concern. Lack of exercise is believed to be one of the main reasons for the development of this disease. A large-scale study in Finland found that people who cycle more than 30 minutes a day have a 40% lower risk of developing diabetes.

Bone injuries, arthritis and cycling
Cycling improves strength, balance and coordination. It can also help prevent falls and broken bones. Cycling is ideal for people with arthritis because it is a low-impact sport that puts little stress on the joints.

Cycling does not specifically help with osteoporosis (bone loss) because it is not a weight-bearing exercise.

Mental illnesses and cycling
Mental illnesses such as depression, stress and anxiety can be alleviated by regular cycling. This is due to the effects of the exercise itself and the pleasure that cycling can provide.