Biking to work may be the secret to longevity

A new study reports that cycling, rather than running or walking, has a higher chance of lowering your mortality risk. Read why choosing to commute to work by cycling can improve your longevity, below.

The research behind it

Researchers from Denmark recently published a new study on cycling in the July 2021 edition of JAMA. Nearly 7,500 adults with diabetes provided data over the course of three five-year periods, resulting in 15 years of information about their health, wellness, and lifestyle choices. The average ages in the study ranged from 52 years old to 55 years old, and subjects cycled as little as one hour each week.

Among this group, cycling — both indoor cycling and outdoor bicycle riding — was associated with a 24% lower mortality rate than those who did not cycle or attempted other forms of physical activity. Out of those who took up cycling over one of the three five-year periods assessed, a 35% lower mortality rate was identified, as opposed to those who do not cycle.

While this might seem like research relevant strictly to those with diabetes, even the editors of JAMA would disagree. In the editor’s note, they recognize the limitations of the study, but specify that “it is important to share this evidence for the potentially large health benefits of cycling, which almost surely generalize to persons without diabetes.”

This claim is, in fact, verifiable. Another study out of Denmark conducted in 2000 found that out of 13,000 eligible participants, a segment of those studied had a 40% lower mortality rate than the rest of their cohort. And what did those with lower mortality rates have in common? Each one cycled to work every day.

Why cycling?

This isn’t the first time that cycling has been lauded over other forms of exercise by researchers and doctors. In fact, the benefits of cycling for those of all ages can sometimes outweigh the benefits of high-impact exercises like running.

In particular, running, which is considered a “high impact” form of exercise, can lead to all kinds of long-term complications that cycling does not. Issues like shin splints, knee cartilage breakdown, and torn meniscuses plague runners from as early as their first days on the track, and runners that start out overweight experience even more of these problems.

Many experts recommend that an overweight runner shouldn’t even start out running, and should just begin by walking instead. The same can’t be said for cyclists, whose inclusive community has tips and tricks galore for those looking to lose weight, save some money on commuting, or just have a little fun.

“Low impact” forms of exercise like cycling are those that increase your heart rate but keep the strain on your joints to a minimum. While you won’t be running, jumping, or stomping, you’ll feel fewer aches and pains by the end of your workout.

Past research indicates that cycling is such a low-impact exercise that it can even help treat bone diseases in the hips and knees, as it decreases the amount of weight on your joints through calorie-burning while also decreasing the strain on your joints.

Other benefits of cycling over other forms of exercise are that it provides a certain amount of peace and tranquility. A 2019 study notes that cycling has a positive effect on the mental wellbeing of older adults. After riding three times a week in 30-minute intervals each, participants scored higher on cognitive functioning tests and reported that engaging with the outside environment through bicycling ultimately made them happier.

Biking for a longer life

If you’re looking for a form of exercise that’s good for your joints and will extend your longevity, cycling is the one to pick. If you have health issues, you should probably make a visit to your doctor to determine if cycling is the right form of exercise for you. But the benefits are clear, and whether you’re biking around the world or just going for an hour a week, both outdoor and indoor cycling may grant you a longer, happier life.