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Is Cycling Everyday Good or Bad? – 10 Cycling Benefits

Written by Gary Johnson / Fact checked by Henry Speciale

is cycling everyday good or bad

Cycling is a form of exercise that provides tons of benefits. It is a cardiovascular activity great for your heart and lungs. Aside from that, it is good for your mental health and can boost your mood when done regularly and with the right intensity.

Many cyclists get addicted to cycling because of the positive impact it can do on their bodies. Some observe significant weight loss, while others are able to build muscles and be in shape. However, is cycling everyday good or bad?

A 15 to 20-minute daily bike for health is benefical. Regular cycling has been found to prevent weight gain, improve mood, and fight depression. To know more about other benefits of cycling, read this guide below.


10 Benefits of Cycling Everyday

1. Improves brain power

Exercise can enhance your brain health. When you cycle, the blood flow in your brain can increase by 28%. Improving your blood flow can help boost your concentration and enhance your mood.

2. Reduces the possibility of heart disease and cancer


You will protect yourself from heart disease and cancer when you cycle regularly. It helps pump the blood through your body. It also helps burn calories and thus, prevents you from being overweight.

You will also lessen the risk of developing any health problems. In the long run, it lessens the possibility of getting heart disease or even cancer.

3. Builds muscle

Cycling does not only burn extra fat, but also helps in building muscle. The muscles in your glutes, calves, hamstring, and quads cna are improved once you cycle. As a result, you will have a leaner body with less fat.

4. Promotes weight loss


If you want to be in shape and lose some extra pound, cycling every day is the key. You can burn calories when you go out for a bike. Cycling can burn calories from 400 to 1000 for an hour. Cycling 5 miles a day weight loss is one of the top benefits of this exercise.

5. Strengthen your immune system

Another excellent benefit of cycling is that it helps to strengthen your immune system. Exercise has a significant positive effect on your upper respiratory system. Thus, it can improve your immune system by boosting the production of essential proteins and white blood cells.

6. Enhances mental well-being

If you have a sedentary lifestyle, you will notice that you are less energized and your mood is constantly down. It is the result of poor mental health. You have the tendency to be lethargic if you lack sunlight and exercise.

To enhance your mental well-being, you must engage in an active lifestyle. Cycling can help you achieve that. It will help you release adrenalin and endorphins, and boost your confidence in the process. Going outside your house can also make you happier and more energized.

7. Improves lung health

Another important benefit of biking is having a healthy lung. Since you are no longer exposed to fuels or gas by using a car, you can lessen your exposure to toxic chemicals. If you cycle in green spaces with lots of trees and plants, you can breathe cool fresh air. It cleanse your lungs, too.

8. Enhances navigational skills

If you want to improve your navigational skills, bike daily. When you cycle, you can explore unexplored territories all by yourself. You can improve your sense of direction and sharpen your memory and concentration. Exploring new territories will familiarize you with different road directions as well.

9. Helps you sleep better


According to the University of Georgia, cyclists have better sleep at a longer duration. It helps reduce anxiety and decreases the possiblity of being stressed. Your sleep will be more elevated when you cycle on a daily basis.

More than that, since you are losing some extra weight, you lessen the possibility of having sleep dysfunction. As a result, you can have a more sound sleep at night.

10. Builds confidence


Your mood is boosted, you are more energized, and you are happier. These are some of the intangible benefits of cycling. If you accompany it with better physical shape and shed out some fats, you can essentially build confidence.

Cycling is a better way to build your confidence. If you develop an active lifestyle through cycling, you can also expand your social circle, which, in turn, helps you develop communication skills and confidence in the long run.

Factors to Consider When Cycling Daily


1. Intensity and duration

If you want to commit yourself to every day cycling, some of the most crucial factors to consider are the intensity and duration. Cycling on a daily basis is beneficial to one’s body if executed correctly and with the right intensity level. Depending on your body requirements, intensity and duration vary.

The intensity level for professional bikers differs from beginners. Ideally, 10 miles at 13 to 15mph a day is recommended. It is the right level of intensity and duration for the average cyclist.

Professional bikers, on one hand, requires 300 to 500 miles a week so they can stabilize stamina and build up momentum. Their bodies need high intensity cycling in long distances to keep their energy high.

2. Recovery days

Rest days or recovery days are important in any form of exercise. Your body needs to heal in order to rebuild body tissue. If you are training for high-intensity cycling, you should be aware of your physiological needs so you won’t burn out in the process.

Having recovery days is vital to give your body the time and space to stabilize. You must accompany it with sleep, proper nutrition, and hydration.

3. Nutrition

When you are training for a cycling competition, your body is subject to high levels of intensity and stress. It is important to nourish it with proper nutrients and vitamins. It includes Vitamin C, D, E, B, and A.

Vitamin C are abundant in citrus, peppers, and broccoli. It can repair tissues, tendons, and promotes the proper circulation of blood vessles. On the other side, Vitamin D can be found on fish, liver oils, milk, and other dairy products. It aids in the muscle recovery and helps build bones and muscles.

Olives, avocados, almonds, and sunflower seeds are equipped with Vitamin E. It gets rid of the creatin phosphokinase, which is a protein created from intense exercise. Vitamin B is also essential for bikers. It promotes muscle repair, cell regeneration, and carbohydrates breakdown.

Vitamin A are great for bossitng your immune system and enables the right functioning of your body organs. You can get Vitamin A from meat, carrots, apricots, and other dairy products.

4. Hydration

Aside from proper nutrition, hydration is also crucial. Drinking the right amount of water everyday can help flush out toxins from your body. If you become dehydrated and lose just 2% of body weight in water, you will notice a significant drop in your biking performance.

If it gets lower, you might collapse while doing the exercise. Thus, always keep yourself hydrated even for shorter rides. For intensity training, add electrolytes in your water intake.

5. Sleep

Sleep is also important for body recovery. With the right amount of sleep, especially when preparing for longer rides makes you more alert and concentrated. Sleep also promote muscle recovery and rejuvenate your brain in the process.

Also, check this video to find the answer to the question “is cycling everyday good or bad?”


Is it okay to cycle every day? Well, the answer is a yes. Cycling offers a wealth of benefits to an individual. Aside from physiological cycling daily benefits like building muscles and keeping in shape, it also positively impacts your mental health. You are more elated and your mood is enhanced. More than that, you can develop other skills like navigational skills, communication skills, and social skills.

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