Skip to Content

19 Brilliant Benefits of Cycling Every Day

This post may contain affiliate links. If you click an affiliate link and make a purchase, I may earn a commission. Also, as an Amazon Associate, I earn from qualifying purchases.--

It’s a very different thing to cycle every single day than just once a week, or even three times a week.

It becomes a way of life, and I find it a really addictive thing! I started cycling every day when I started commuting to work a few years back, and it really was a game-changer.

When you cycle every day, a lot of the benefits of cycling are heightened.

But what are the benefits of cycling?

In this post, I’ll discuss the main 19 (sometimes surprising) benefits of cycling every single day.

Benefits of cycling every day

1. Executive Function Training

Let’s start with a bit of a weird one.

Some studies suggest that cycling can improve executive function, which measures our practical-thinking skills.

Although it is not a perfect indicator of a person’s potential, executive functioning does reveal whether or not they can handle routine, time-sensitive jobs that call for concentration, planning, and execution. 

Executive function is a skill that some people, especially the elderly, struggle to master. However, studies show that regular exercise, particularly cycling, can improve executive functioning significantly.

A good study to check out is the one on the National Library of Medicine. (Source)

They tested 100 adults between the age of 50-83. A third didn’t engage in cycling during the testing period, a third engaged in normal cycling, and a third cycled on bikes.

They conducted tests for executive function at both the start and end of the testing period.

They found that ‘for executive function, namely inhibition (the Stroop task) and updating (Letter Updating Task), both cycling groups improved in accuracy after the intervention compared to non-cycling control participants.’

Further aspects of cognitive performance, such as memory and processing speed, may also benefit. 

2. Cycling Boosts Your Morning Mood

This is a big one for me! I find that a daily cycle really lifts my mood in the morning and gives me a hormone boost. I find it quite addictive.

A healthy action like cycling first thing in the morning can help you feel more awake and active by increasing your blood flow and giving you a sense of purpose for the day.

As the day goes on, you can find that you have a greater inclination to make good, healthy decisions.

Low-intensity rides first thing in the morning on an empty stomach may be the key to a day full of fat loss, improved endurance and performance, and a stoked metabolism.

That being said, while this may be true for less serious cyclists, evidence suggests that serious athletes shouldn’t fast before long endurance rides. 

3. Weight Loss

A 2019 systematic review found that cycling was effective in decreasing both body mass and body fat percentage.

Successful weight loss requires both a change in diet and an increase in physical activity.

Since cycling increases metabolism, tones muscles, and burns fat, it is a useful tool for those trying to lose weight. In addition, both the length and difficulty of exercises can be adjusted on the fly. 

Research findings suggest that moderately intense cycling can help some people burn as much as 800 calories per hour.

For the same amount of time spent exercising, a higher intensity level will result in a greater caloric expenditure. 

4. Enhancement of Aerobic Capacity

This is another one that sounds oh so very scientific! It basically means you don’t get out of breath so much!

The posh way of saying this is ‘cycling improves aerobic endurance.’

Aerobic endurance refers to the ability to use oxygen during physical activity. If you’re out of shape, cycling can help you build up your aerobic capacity. 

Cycling is also an excellent cardio workout because it works your whole body at once, not just one part of it.

While running burns calories, cycling uses muscles throughout your body to move your legs and upper body, which burns more calories than running alone. 

Cycling every day is fantastic for aerobic capacity (as you can probably guess).

Men cycling up hill - aerobic endurance
Daily cycling improves aerobic endurance, which has a positive impact on your whole health

5. Cycling Helps Strengthen Bones

To maintain good bone density as we age, it is recommended to engage in higher-impact exercises such as jogging and leaping.

If you prefer riding, though, you needn’t feel left out, especially if you venture off the beaten path.

One study indicated that the impact felt by mountain bikers on the ground was sufficient to promote bone growth and health. (Source)

Bone health may be enhanced because of the necessity of using upper-body muscles to maintain balance, as mentioned in the study.

6. Promotes Psychological Health

Numerous scientific investigations have found a persistent correlation between mental disease and physical decline.

Furthermore, the stress of dealing with mental health issues is directly linked to several symptoms, including insulin resistance, hypertension, and high cholesterol. That’s why it’s so important to take care of both your body and mind. 

One way to do it is to go cycling (every day if possible!). Physical activity, social connection, and exposure to the sun are all associated with cycling and can have a positive effect on one’s mental and overall health.  

7. Menstrual Discomfort Relief

Some of the uncomfortable symptoms associated with menstruation, pregnancy, and menopause can be reduced by cycling every day.

Cycling boosts estrogen – and daily cycling really helps this hormone boost.

Recreational cycling is a great way to get some exercise, improve your health, and have fun while doing it.

More than just a stress reliever and mood booster, cycling can also assist you in avoiding being bored.

8. Boosts 4 Major Hormones

Daily cycling means a daily hormone boost. Cycling boosts many hormones, but four really important ones include:

  • Dopamine
  • Oxytocin
  • Serotonin
  • Endorphins
  • Testosterone
  • Estrogen

These hormones have multiple positive effects on our minds and bodies. Here are their functions in a table:

Dopamine-Brain hormone
-Helps you feel pleasure, satisfaction, motivation
Oxytocin-Anti-stress hormone
-Reduces cortisol levels and blood pressure
Serotonin-Created in the brain and spinal cord
-Helps to regulate attention, digestion, and body temperature
Endorphins-Helps reduce stress and pain
-Released during stress, pain, exercise
Testosterone-Male hormone
-Responsible for sperm count and muscle development
-Production of red blood cells
Estrogen-Female hormone
-Responsible for menstrual health
-Involved in hip, breast, and brain health

9. Aid Cancer Patients

A cancer patient who incorporates cycling into their treatment plan is making a wise choice.

To be sure, it’s important to consult with your medical staff, tune in to your needs, and only engage in physical activity if you feel up to it.

Many people with cancer feel pain and fatigue as a result of their treatment, so these factors are crucial to keep in mind.

The weight loss attained through cycling decreases vulnerability to some types of cancers.

One study revealed that keeping active during breast cancer treatment can lessen the severity of side effects like fatigue and improve the quality of life. (Source)

10. Biking Builds Core Strength

Most people associate cycling with aerobic activity rather than strength training.

But riding a bike every day outside, in particular, can really work the abdominal muscles and strengthen the core because you have to keep your balance.

That’s especially true on more difficult terrain, where you’ll need to often change course to avoid hazards. 

Many muscles in the hips, lower back, and abdomen must be used to keep the body’s center of mass balanced over the wheels. Small movements while riding can really get those muscles going. 

11. Biking is Easy on the Body

In contrast to high-impact activities like sprinting, jumping, or tackling football, cycling is a low-impact form of exercise.

It’s a great way to get your body moving without risking serious damage to your bones and joints. When you get into bed at the end of the day, you won’t be plagued by any new aches and pains, allowing you to relax and drift off to sleep without any difficulty. 

12. Regular Exercise Helps Fight Sleep Disorders

Chronic insomnia and sleep apnea are two of the most disturbing sleep disorders, but some physicians suggest regular exercise can help you from developing them.

Compared to less than 20% of people who frequently exercise, nearly half of those who don’t exercise at all have a moderate risk for sleep apnea.

The harmful consequences of insomnia can be mitigated by engaging in physical activity, which can be done at any time of the day through cycling. 

13. Cycling Is Eco Friendly

Aside from the obvious benefits to your own body and mind, cycling every day also has positive effects on the environment.

Bikes are a great way to get around town without adding to pollution or contributing to climate change because they don’t use gas.

Even small annual increases in bicycle riding could prevent the release of between 6 and 14 million tons of carbon dioxide into the atmosphere.

Cars aren’t just a source of carbon emission, which is a well-known type of pollution, but they also antifreeze petrol and other fluids that are harmful to the ecosystem. By switching to biking, you can reduce these costs significantly. 

14. Increase Blood Flow

While riding, the muscles in your legs contract, narrowing the blood vessels.

By doing so, you’ll be able to prevent varicose veins from sitting for lengthy periods of time by encouraging blood flow back to your upper body.

Cycling also boosts cardiopulmonary function and protects the heart. 

15. It Promotes Hand-Eye Coordination

By coordinating your feet, hands, speed, terrain, and balance, you build and strengthen the neural pathways that control hand-eye coordination and general control.

In addition, this is helpful for cross-training. You can improve your performance in various sports through cycling (and even more so if this cycling

Cycling on difficult terrain
When you cycle, your full attention and body are involved throughout (particularly if you’re going over tricky terrain)

16. An Excellent Way to Socialize

While getting some much-needed exercise, going on a bike ride also provides a great opportunity to meet new people or reconnect with old friends.

Whether you’re interested in joining an existing club or forming a new one, you won’t have trouble finding a cycling community that fits your needs.

This is a fantastic opportunity to get out and discover new places while connecting with like-minded individuals. In addition, riding bicycles is a fun and healthy way to spend quality time with loved ones! 

17. Cycling is a Good Way to Travel

When compared to other modes of transportation, cycling definitely comes out on top.

Many of those who cycle every day, commute to work.

Bike commuting is a great option for city residents who want to avoid the hassle of driving to and from work each day.

Since you won’t be driving as much, you’ll also save money on petrol. Furthermore, riding is a fantastic way for discovering a new neighborhood or city.

Now that you don’t have to stress about finding a parking spot, you can take your time and enjoy the sights.

18. Diverse and Versatile

Cycling is not a sport that lends itself to a specific personality type.

Bicycles come in a wide variety of styles and designs; some examples are road bikes, mountain bikes, and cruiser bikes.

As an added bonus, cycling can be done in a variety of ways, including recreation, relaxation, competition, and long-distance travel.

Anyone can find a way to enjoy cycling every day, regardless of their background or hobbies. Your bicycle is versatile enough to serve as a means of transportation or a fun means of leisure.

That’s not even the best part! When you get on your bike, you get to decide your own adventure! 

19. Reduces Stress and Anxiety

Getting some fresh air and exercise can reduce your stress levels.

People suffering from seasonal affective disorder (SAD) can also benefit from spending time outdoors in the sun.

The stress of daily life can be more manageable if you take some time to ride your bike. Various forms of cardiovascular exercises have been shown to relieve stress, and cycling, in particular, has been shown to lower anxiety(Source)

How to Get Started Biking

When it comes to cycling, quantity isn’t everything; the technique also matters. Technique and safety should not be neglected at the outset.

Here are some important steps that you should consider when learning cycling as a beginner! 

Maintain Good Posture

You definitely don’t want to give yourself a stiff neck from cycling. Make sure you’re sitting upright on your bike to avoid these (and other) mishaps.

Having a bike that suits you is of utmost importance, whether you’re just getting started or are training to become a professional cyclist.

Adjust the pedals, seat, and handlebars so that you have a comfortable ride once you discover the correct bike. If you don’t take care of yourself, you’ll end up with aches and pains after a lengthy ride. 

Don’t Rush Things at First

Take it easy, especially if you’re just getting started with cycling.

The key to getting the most out of any workout is to ease into it and then gradually increase the intensity. Keep in mind that the further you venture out, the further you’ll have to travel to get back. 

Indoor cycling follows the same rule: if it’s your first time at the gym, don’t get the most expensive bike.

Instead, I suggest that you focus on daily, manageable objectives. Try riding for 15 minutes to see how it makes you feel the first day. Then, gradually, quicken the pace. 

Be Cautious

You might be eager to get on your bike immediately, but before you do, it’s vital that you familiarize yourself with basic safety procedures.

Always consult your primary care physician or a physical therapist if you experience any new or severe discomfort while cycling.

Outdoor cyclists should stick to marked routes and paths. Keep your eyes peeled for cars, trucks, bicycles, and pedestrians when you’re out on the road. 

Some additional pre-ride safety considerations are: 

●     Be safe and use head protection.

●     Don’t try to go against the flow of traffic.


Ultimately, cycling can be a great way to keep fit and improve your overall health. Whether you cycle often or not, the simple act of getting on your bike increases your activity levels for the day.

It can also give you a well-rounded workout regime that helps build endurance and strength, in addition to burning fat. These are only a few of the many benefits of cycling; if you’ve never checked out the sport before, it might be time to get on your bike!