Did you know that there’s a sport that benefits not only your health but also the environment? That sport is cycling. The benefits of cycling have been widely known, e.g. to help control weight and improve mental well-being.

However, cycling also plays an important role in the environment, as it can reduce traffic jams and save energy. Then, what other benefits does cycling offer? Read on to find out the answer!

The Benefits of Cycling for Your Body

Cycling is an enjoyable exercise that allows you to stay healthy while exploring the streets or enjoying the scenery around your home. This aerobic exercise also offers countless benefits for your body, including:

1. Maintaining Heart and Lung Health

The first benefit of cycling for health is that it helps maintain heart and lung health; thus, reducing the risk of high blood pressure, stroke, and heart attacks.

In addition, cycling also helps strengthen the heart muscles and maintain normal blood fat levels. To start the routine, you can try a short 5–10 minute ride to help your body adjust. Over time, you can gradually increase the intensity.

Next, you can start planning for 150 minutes per week of moderate-intensity exercise, as recommended by the World Health Organization (WHO), divided into 30 minutes per day (for five days).

However, to determine if your cycling qualifies as moderate or high-intensity exercise, try assessing your ability to talk while cycling. 

If you can carry out a conversation while cycling, although it requires more effort to breathe, then your cycling activity can be categorized as moderate intensity, which allows you to follow the plan above. This way, you can prevent the diseases mentioned earlier.

2. Controlling Body Weight

Cycling regularly can help you control body weight because it aids in burning calories, depending on your pedaling speed. At a speed of 14–16 mph, you can burn about 372 calories.

Meanwhile, at a faster pace of 16–19 mph, you can burn around 446 calories, assuming you are cycling for 30 minutes.

It is true that cycling can help you prevent the risk of obesity and if you already have an ideal weight, cycling can help you maintain it for the long term.

However, please remember that cycling is not enough to control body weight. You must also maintain a healthy diet and reduce the calorie intake to experience the full benefits.

Read also: Tips for Preparing Healthy Meals for College Students, No Hassle Required!

3. Maintaining Mental Health

Amid the hustle and bustle of work and other activities, maintaining your mental health can be a new challenge. To reduce the risk of mental health issues such as depression, anxiety, and stress, you can try cycling regularly. 

Cycling can help improve blood circulation, which accordingly boosts your mood and reduces stress levels. 

In fact, a study published in the Journal of the American Heart Association found that cycling can enhance self-confidence, provide a sense of freedom, and improve social interactions while enjoying nature.

4. Reducing the Risk of Type 2 Diabetes

Did you know that a lack of physical activity can increase the risk of type 2 diabetes? This is why cycling is an excellent form of exercise to help prevent this condition.

A study in JAMA Internal Medicine showed that regular cycling can reduce the risk of death in people with diabetes by up to 24%.

5. Strengthening Leg Muscles

Another benefit of cycling is that it strengthens the lower body muscles, such as the calves, hamstrings, quadriceps, and glutes. With that being said, cycling can improve leg function and reduce pain in individuals suffering from joint degeneration.

Benefits of Cycling for the Environment

In addition to being beneficial for the body, cycling also has positive impacts on the environment! Here are the benefits of cycling for the environment:

1. Reducing Carbon Emissions

A study conducted by Stanford University in 2022 showed that cycling 16 km for five days a week over 48 weeks in a year could reduce carbon emissions by approximately 700 kg.

This is equivalent to taking a round-trip flight in economy class from San Francisco to New York. The research also revealed that, on average, switching from driving a motor vehicle to cycling can reduce carbon emissions by up to 75%.

Additionally, a study from the University of Oxford showed that among 2,000 urban residents in Europe, those who switched from driving a car to cycling just once a day could reduce their carbon emissions by up to 0.5 tons each year.

These two studies demonstrate the huge benefits of cycling for the environment, particularly in reducing carbon emissions that contribute to global warming.

2. Reducing Traffic Jam

Did you know that in 2023, there are over 22 million motor vehicles in DKI Jakarta? This number is likely to grow over time as the population increases.

In addition, the number of motor vehicles in other parts of Indonesia is also on the rise. Without sufficient road infrastructure, traffic congestion is only expected to worsen. By riding bicycle, you can help reduce the number of vehicles on the road and ease congestion.

For city travel, cycling can be a great option, allowing you to save time by using bike lanes that are not affected by traffic jams. 

3. Saving Energy

Unlike motorcycles that require fuel such as gasoline or electricity, cycling only needs kinetic energy from your pedaling. With that being said, you can save more energy by cycling compared to using a motor vehicle.

In addition, the trend of cycling to work has recently gained popularity as it is more efficient, helping to save time by avoiding traffic jams and reducing fuel costs by not needing to constantly refuel for each trip to and from the office.

Read also: Fun and Eco-Friendly Weekend Activities to Try

4. Reducing Air Pollution

You are probably aware that motorcycles are well-known for emitting exhaust fumes, which significantly contribute to air pollution. These fumes, accumulate in the air, increasing the potential for global warming.

Cycling, on the other hand, produces no emissions. Therefore, by cycling, you avoid producing vehicle emissions, thus contributing to improved air quality and reducing the risks of global warming as well as climate change.

5. Supporting Infrastructure Development

As the number of cyclists grows, there will be an increasing demand for bike-friendly lanes and other supporting facilities. This will drive the development of more sustainable, comfortable, and safe infrastructure for cyclists.

In Indonesia, especially in major cities like DKI Jakarta, many safe cycling lanes have already been established. Some of the popular bike lanes in Jakarta include the ones on Prof. Dr. Satrio–Kampung Melayu, D.I. Panjaitan–Yos Sudarso, Gambir–Cikini–Rasuna, and many more.

Additionally, bike rental kiosks and parking spaces are now emerging throughout Jakarta, providing residents with a comfortable and secure way to ride bicycles.

6. Encouraging an Eco-Friendly Lifestyle

Adopting cycling as a regular habit can also encourage people to start an eco-friendly lifestyle. This movement has a significant impact as more people realize that cycling contributes to a healthier planet by reducing air pollution, saving energy, and cutting carbon emissions.

That was the complete explanation of the benefits of cycling for the body and the environment. As the Earth continues to age, we, as its “inhabitants,” must protect our planet by avoiding activities that can possibly harm it.

In addition to cycling, you can also contribute to the health of the Earth by registering as a Warga Asri on the Indonesia Asri website. As a Warga Asri, you can participate in various programs and gain new knowledge about sustainable environmental practices.

What’s more, you can earn points and exciting merchandise by engaging in games, events, and other activities. So, let’s protect our planet and become part of Indonesia Asri by registering today!

Baca juga: Self-Love in an Eco-Friendly Lifestyle