Cycling for health: how much is enough?

Many people think exercise has to be long and hard to count. It does not. The World Health Organization’s guidance, and research on people who cycle, point to the same thing: regular, moderate activity works, and cycling is one of the easiest ways to fit it into everyday life.

What the WHO recommends

The WHO’s 2020 physical-activity guidelines say:

• Adults (18 to 64): at least 150 to 300 minutes of moderate-intensity aerobic activity a week, or 75 to 150 minutes of vigorous activity, or an equivalent mix. Add muscle-strengthening activity on two or more days a week.
• Children and teenagers (5 to 17): an average of at least 60 minutes a day of moderate-to-vigorous activity, with activities that strengthen muscle and bone on at least three days a week.
• Older adults (65 and over): the same as adults, plus balance and strength training on three or more days a week.
• For everyone: some activity is better than none, and more is better for health.

Easy cycling, at a pace where you can talk but not sing, counts as moderate. Riding 15 minutes each way to school or work, five days a week, adds up to 150 minutes, as Cycling UK points out.

Why women and girls should care

WHO global estimates show that about 81% of adolescents are not active enough, and the problem is bigger among girls (about 84.7%) than boys (about 77.6%). Among adults, about 31.7% of women are insufficiently active, compared with about 23.4% of men. Cycling is a way of building activity into daily life without needing a gym or special equipment.

What the research says about cycling

A study of about 263,000 UK commuters, published in the BMJ in 2017 and reported by Harvard Health, followed people for several years. People who cycled to work had, compared with those who did not commute actively:

• A 46% lower risk of developing cardiovascular disease.
• A 52% lower risk of dying from cardiovascular disease.
• A 45% lower risk of developing cancer, and a 40% lower risk of dying from it.
• A 41% lower risk of dying from any cause.

The researchers adjusted for sex, age, smoking, diet, weight and other conditions. As with all studies of this kind, it shows a strong association rather than proof of cause, but the results fit with decades of evidence on physical activity and disease prevention.

Start small

• Week 1: ride 10 to 15 minutes, three days a week.
• Add about five minutes each week, until you reach 30 minutes on most days.
• Use the bicycle for a short daily trip, such as to school or the market.
• On one day a week, ride a bit longer or a bit harder.
• Add two short sessions of strength work, such as squats, lunges or carrying shopping, as the WHO suggests.

Ride comfortably

1. Drink water before and after, and during long rides, especially in Bangladesh’s heat.
2. Warm up with a few minutes of easy pedalling.
3. Stretch your legs, back and shoulders afterwards.
4. Eat a light snack before a long ride, and a proper meal after.
5. Stop and rest if you feel dizzy, sick or have chest pain.

Beyond the body

Regular cycling also helps mood and sleep, which we cover in our article on cycling and mental health. For many of our learners, the biggest benefit is not a number at all. It is the feeling of strength and independence that comes from moving under your own power.