Commute by bike to feel happier and mentally stronger

There are numerous advantages that spontaneous physical activity has for our health and wellbeing. Our bodies benefit even from short-distance cycling, which we substitute with driving to work or shopping. What advantages does it offer?

Researchers from Scotland performed an interesting study to evaluate the influence of commuting by bike to work. They found out that riding a bike to work can improve mental wellness. A research involving over 380,000 people in Scotland found that people who rode their bikes to work had lower rates of prescriptions for anxiety and depression drugs. At the beginning, 378,253 participants were not prescribed any mental health medications. They were classified as either non-bike commuters or bike commuters and all resided within 2 km of a bike route. When compared to non-bike commuters, there was a 15% decrease in the prescription of mental health medications during the study period, with a greater reduction seen in women. The researchers claim a causal connection between riding a bike to work [1].

What does cycling give you?

First and foremost, exercise elevates our mood by activating the sympathetic nervous system. Serotonin, dopamine, and endorphins—also known as pleasure hormones—are secreted by the brain. Furthermore, norepinephrine is generated, which controls stress.

Improved sleep quality is an additional advantage of frequent, relaxed riding. Because exercise causes the REM period of sleep to shorten and deepen, we are able to fall asleep more quickly and get better sleep.

Cycling activates almost every muscle in the body. The muscles in your legs are used the most when pedaling, but the muscles in your back and abdomen stabilize the body, and the muscles in your shoulders and arms support you at the handlebars. Riding a bicycle increases your body's strength throughout, and your balance improves along with your core muscles. Moreover, it can help you recover from the injuries. Seventy percent of your body weight is supported by the bike saddle, so that there is less strain on your joints [2,3].  

Regular, soft biking increases lung capacity, oxygenates the blood, increases heart capacity and heart volume, and lowers the body's resting heart rate. Repeated exercise in the right dose regulates blood glucose levels. Cycling is also an excellent way to lower cholesterol levels. Thus, everyday cycling improves mental and physical well-being, body performance, gives more energy to act and slimmer silhouette [2,3].

Benefits for our planet

We cannot forget about the environmental benefits of biking to work. Cycling is an environmentally friendly mode of transportation because it emits no carbon dioxide. Especially for shorter distances, a bike can take the place of your car or the bus. Additionally, an increase in bikers reduces emissions caused by congestion.

Saving time and money

You'll benefit even more if you travel to work on a bicycle. First and foremost, time. Since you won't be stuck in traffic, you'll be able to sleep in a little later or have more time for a leisurely breakfast. And second, you can save money. Make the switch to cycling and place the money you would have spent on a monthly ticket or gas in the piggy bank [4]. This allows you to purchase the device of your dreams or take a trip! 

Short guide before first ride

How to start your adventure by commuting by bike? Here you can find few tips that will help you to begin [5]:

• Verify the condition of your bicycle's tires, brakes, and other parts. If you don’t own a bike, check if your city has a bike-sharing program that you can use.
• Adjust the helmet so that it fits perfectly to your head and wear it fastened
• Verify what things you need to carry with you and how you want to transport them. There are many tested solutions for that like backpacks, pannier bags, rack mounted on the back, find the one most suitable for you. 
• Check the place where you can safely leave your bike: indoor, outdoor, maybe you will need to bring a bike lock.
• Be sure that you will find a place to change your clothes and refresh.
• Attach bicycle lights in case you come back from work when it's already dark.
• Select a wise path, bike path or path with less traffic. There's a big chance that the path you take by car and by bike will differ.

After completing this short checklist you are ready to go 😊 

A simple yet powerful method to enhance your neighborhood and surroundings, as well as your mental and physical well-being, is to ride your bike to work. Cycling has several health advantages and can make you feel better about the world and yourself. You should incorporate it into your everyday practice. 

Thus, why not begin tomorrow? It will be appreciated by your planet, body, and mind! 😊

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Author: Magdalena Fabjanowicz, Gdansk University of Technology, Poland

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References:

[1] Berrie L., Feng Z., Rice D., Clemens T., Williamson L., Dibben C., Int. J. Epidemiol., 53 (2024), DOI: https://doi.org/10.1093/ije/dyad153

[2] Centrum rowerowe.pl https://www.centrumrowerowe.pl/blog/jazda-na-rowerze-efekty/ (Access: 27.05.2024)

[3] British Heart Foundation, https://www.bhf.org.uk/informationsupport/heart-matters-magazine/activity/cycling/10-great-reasons-to-cycle (Access: 27.05.2024)

[4] Porady rowerowe, https://pgbikes.pl/porady-rowerowe/trening-i-zdrowie/co-daje-jazda-na-rowerze-6-korzysci-dla-twojego-zdrowia-i-samopoczucia/ (Access: 27.05.2024)

[5] Shasta Bike Month, https://healthyshasta.org/bike-challenge/tips-resources/ (Access: 26.05.2024)

Image source: Unsplash, photo taken by Cris Barbalis

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Publication Date: 03.06.2024