Can cycling improve physical and mental well-being? Experts dissect benefits

Cycling has gained recognition both as a sport and a leisure activity. Over the years, it is gradually extending beyond these boundaries and becoming a way of life for many. It is not only the activity’s environment-friendly nature but also its health and fitness benefits that are prompting many to adopt it in their everyday life.

The Fit India Sundays on Cycle initiative launched in December 2024 by the Ministry of Youth Affairs and Sports is a recent example of the growing awareness about health benefits of cycling in the country. Under the campaign, sports minister Mansukh Mandaviya urged citizens to incorporate cycling in their daily routines, like for commuting to work, for better health and environment.

Every year, World Bicycle Day is observed annually on June 3 to draw attention towards the benefits of using the bicycle. While the simple benefits are known, mid-day spoke to Mumbai-based health and fitness experts, and they say there is more to the physical activity than meets the eye.

Physical health benefits of cycling

Cycling is not only good for heart health but also helps in improving lung and blood vessel function.

“When you cycle, your heart beats faster, which improves blood flow. This helps lower blood pressure and reduces bad cholesterol levels in the body,” says Dr Viswanathan Iyer, who is a neurosurgeon at Zynova Shalby Hospital in Mumbai and also currently the bicycle mayor of Mumbai, a post designated by BYCS, an Amsterdam-based global NGO.

Highlighting other benefits, he says, “Cycling is also great for maintaining a healthy weight. It burns calories and is easy on the joints, making it a safe option for most people. Staying at a healthy weight is very important for heart health. Regular cycling also helps the body use insulin better, lowering the risk of type 2 diabetes – a major cause of heart problems. Just 30 minutes of cycling daily, even at a slow or moderate speed, can lower your risk of heart disease and stroke. Cycling is a low-impact activity, meaning it doesn’t put too much pressure on your knees or joints. This makes it suitable for people of all ages.”

Cycling as a fitness activity

Cycling is also an important avenue for maintaining general fitness, which in turn contributes to better physical and mental health.

Nyela Kapadia, a Mumbai-based fitness expert and founder of Workout with Nyela, explains, “Cycling is one of the best low-impact cardiovascular exercises out there. It primarily works the quads, hamstrings, calves, and glutes, making it a great lower-body workout.”

“As a form of steady-state cardio, cycling helps maintain a consistent heart rate, which improves aerobic endurance, lung capacity, balance, and coordination, which are all essential for functional movement and overall fitness. Plus, it`s non-weight-bearing, so it’s gentle on the knees and joints, making it ideal for people recovering from injuries,” she adds.

While it is an impactful fitness activity, it is always wise to check with a physiotherapist or doctor to adapt it to your health needs.

Mental health benefits of cycling

Besides benefits for physical health, cycling can also aid in improving mental well-being by boosting mood, and reducing stress and anxiety.

Mumbai-based psychologist Shruti Shah, who is the founder of Holistic Mind Therapy, states, “As a psychologist, I often recommend incorporating physical activity like cycling into daily routines, not just for physical health but for mental well-being too.”

According to the expert, there are several mental health benefits of cycling. She highlights:

Boosts mood: Cycling releases endorphins and serotonin, which are natural ‘feel-good’ chemicals. These can help reduce feelings of stress, anxiety, and low mood.

Increases self-esteem and confidence: Setting cycling goals and achieving them can build a sense of accomplishment and boost self-esteem.

Mindfulness and connection: Cycling allows for sensory engagement. The breeze on your skin, and the sights and sounds around you may all help in grounding your senses, which is a core element of mindfulness.

Best time for cycling

While the best time to cycle depends on your lifestyle, goals, and environment, Kapadia highly recommends morning rides. Cycling in the morning has various benefits, she says, elaborating, “It enables better fat metabolism, sharper mental focus, and exposure to morning sunlight for natural Vitamin D3, which is crucial for bone health and immunity. But if mornings don’t work for you, cycling at any time still delivers powerful cardio, metabolic, and mental health benefits.”

Tips for beginners

For those planning to begin their cycling journey, Kapadia says it is important to ensure safety and make the most of the activity with the following tips:

1. Set realistic goals: If you`re getting started with cycling for fitness, set small, realistic goals and build up gradually.

2. Choosing the bike: Choose a good-quality, well-fitted bike and pay attention to posture—keep your core engaged, shoulders relaxed, and avoid hunching.

3. Investing in the right gear: Wearing a helmet, padded shorts, and shoes—goes a long way in keeping you comfortable and safe.

4. Mixing up with other activities: You can also mix up your rides with intervals or hill climbs to keep things fun and improve strength and endurance.

5. Stay hydrated: Don’t forget to fuel well and stay hydrated before and after your ride. Rest and recovery matter just as much as your training.

Does Mumbai need dedicated cycling tracks?

While knowing the benefits of cycling is not enough, pursuing the activity is not easy in metro cities like Mumbai. To truly incorporate it in everyday life, infrastructure plays an important role. In the maximum city, which is undergoing rapid urban development and often sees crowded roads, cycling is not an easy feat because there are barely any cycling tracks.

Does the city need separate cycling tracks, then? “Yes,” Kapadia responds, adding, “With the city’s growing traffic and pollution levels, creating a safe, accessible space for cyclists can encourage more people to ride. It promotes cleaner air, healthier lifestyles, and a stronger cycling culture that benefits the city as a whole.”

Dr Iyer, however, feels that pedestrian and cyclist safety should be the priority as of now. “Prioritising safety will get more people to use non-motor transport. We can think of cycling tracks once more people commute to work,” he concludes

This article first appeared on Mid Day