Cycling to work linked to lower risk of early death: Study

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Using your cycle to get to work could be the best thing for your health! Bike commuting may reduce risk of early death by nearly 50 percent, according to a new study. Cycling to work is counted as active commuting that can contribute to reduced morbidity and mortality. It may also be good for your heart and mental health, among other things. The health benefits of cycling to work are many. So, instead of driving or taking the train to work, use your bike! But be careful while cycling, as the study also found that the chance of getting hospitalised after a road traffic collision was high among bike commuters.

Study on cycling to work and health

People who commute by bike have a 47 percent lower risk of early death than those who drive or travel by train to work, as per a study published Tuesday in BMJ Public Health. The study followed more than 82,000 people, aged between 16 and 74 years old at the beginning of the research, over 18 years. The participants reported the kind of transportation they used to go to work. Their prescription, hospitalisation and death records were all analysed by the researchers, who used the term active travel for cycling and walking. Driving or taking the train came under the inactive travel category.

As per the study, cyclists have a 24 percent lower risk of hospitalisation for heart disease as compared to those who opted for inactive commuting. They have a 20 percent lower risk of being given medications for mental health problems as well.

Health benefits of cycling to work

Cycling to work can offer the following health benefits:

1. May improve heart health

Cycling is a great cardio exercise, and can make our heart beat faster and stronger, improving your heart health, says fitness expert Abhi Singh Thakur. When you ride, your heart pumps more blood, which helps improve circulation and keeps your heart in good shape. Regular cycling can also help bring down high blood pressure, which is great for your heart.

2. Weight control

Cycling burns calories, and helps in maintaining a healthy weight. On average, a person can burn approximately 400 to 600 calories in one hour while cycling at a moderate speed, says the expert. It all depends on how fast you go and your body weight.

3. Muscle strength

Cycling works out your leg muscles and improves your overall muscle tone and strength, says Thakur. It has a resistance element, which means that it doesn't just burn fat, but also builds muscle around the glutes, calves, hamstrings, and quads.

4. Mental well-being

Exercise like cycling releases feel-good hormones (endorphins) that can reduce stress, anxiety, and depression. Also, cycling outside may improve cognitive functioning, as per a 2019 study published in Plos One.

5. Stronger immune system

Using a bike regularly can hold back the effects of ageing and boost the immune system, according to a 2018 study published in the Aging Cell journal. A strong immune system means your body will be able to fight off illnesses more effectively.

6. May lower risk of cancer

Regular cycling may reduce the risk of chronic disease like cancer. During a 2017 study published in the British Medical Journal, people who cycled to work had a 45 percent lower risk of developing and a 40 percent lower risk of dying from cancer.

How to start cycling to work?

Want to reap the health benefits of cycling then follow these tips -

Choose a bike that fits your body and is comfortable to ride.

Before you take your bike to work, begin with short rides and gradually increase the distance as you get more comfortable.

Always wear a helmet and comfortable clothing. Reflective gear and lights are important for visibility.

Drink water and eat a balanced diet to keep your energy levels up.

How to avoid road accidents while cycling to work?

Cycling to work may have benefits, but the July 2024 study also found that cyclists are twice as likely as inactive commuters to be hospitalised after a road accident.

Here's what you can do to be safer on the road -

Obey all traffic signals and signs, and ride as if you were driving a car.

Wear bright or reflective jacket or top and use lights, especially at night or in low-light conditions.

Clearly signal your turns and stops to let drivers and other cyclists know your intentions.

Keep an eye on your surroundings and avoid distractions like headphones.

Ride your bike in a straight line and try not to make sudden movements.

Be cautious of parked cars and watch for doors that might open suddenly.

Stick to bike lanes and paths whenever they are available.

Who should avoid cycling to work?

Cycling is not for everybody, especially for the following -

People with joint problems should check with a doctor first, as it can hurt joints more.

Cycling requires good balance. If you have trouble with balance, you should avoid cycling.

If you have recently had surgery or a serious injury, wait until your doctor says it’s okay to start cycling.

People with severe allergies or respiratory issues should avoid cycling in areas with high pollution or allergens.

Cycling to work is a great way to improve your health, but it's important to start slowly, stay safe, and check with a doctor if you have any health concerns.