World Bicycle Day: 5 health benefits of indoor cycling for a healthy heart, body and mind

On World Bicycle Day, discover the health benefits of indoor cycling and make a healthy choice! Also check out some of the best spin bikes you can invest in!

Nostalgia strikes the moment someone says the world of cycling. In my childhood, evenings were spent on bike rides with friends. Those were the days of outdoor fun! Now traffic and air pollution scare many people like me. And this is where indoor cycling can come to your rescue. On World Bicycle Day, we bring you the health benefits of indoor cycling and some of the best stationary bikes for fitness!

Indoor cycling, like outdoor cycling, is beneficial for physical and mental health. According to a 2019 review published by PubMed, when indoor cycling is combined with a healthy diet, it can have a positive effect on a person’s lipid profile, weight management and blood pressure levels. It might also improve your aerobic fitness.

Several fitness centers around the world offer this spinning exercise experience, and you can take it home too! Nowadays, the technology is such that the market has bluetooth-enabled spin bikes.


Main health benefits of indoor cycling

1. Improve cardiovascular health

Indoor cycling involves pedaling, which is a good cardiovascular workout. As you pedal towards fitness at an intensity suited to your endurance, the increased heart rate helps strengthen your heart muscles and pump blood around your body effectively. Doing this exercise consistently helps improve blood circulation, stamina and lung capacity, thus reducing the risk of blood pressure problems and heart disease.

Indoor cycling provides convenience. Image courtesy: Adobe Stock

2. Indoor cycling can increase weight loss and tone muscles

Any form of movement is good for the body. Cycling, whether indoors or outdoors, is an effective calorie-burning workout. You may end up reducing belly fat with cycling! According to Harvard Medical School, a 70kg person can burn about 250 calories in 30 minutes of riding on an indoor stationary bike. So, if you’d rather stay at home than hit the gym to lose weight, riding a stationary bike might be the smarter move.

Additionally, the leg movements on a stationary bike will ensure that the muscle groups in your legs — your quads, glutes, hamstrings, and calves — get stronger and more toned over time.

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3. Indoor cycling is good for your joints

Exercise is always more effective when it integrates body structure and health concerns. When it comes to the benefits of indoor cycling, you need to know that it’s considered an effective low-impact exercise. This makes it beneficial for the elderly and those suffering from knee and joint pain or recovering from orthopedic conditions. Who complains about a workout that puts less stress on their joints, right? That said, people with knee or back problems should consult a doctor before engaging in this activity. In the meantime, check out this air bike with handles for support!


4. Reduces stress

The mental health benefits of indoor cycling cannot be understated. Being physically active in one form or another helps your body release feel-good hormones known as endorphins. According to studies, cycling also increases dopamine and serotonin, helping a person to relax. The result is a better mood, reduced stress levels and a positive outlook on life! Need to add more?

5. Indoor cycling can improve endurance

Regular sessions of spin biking or air biking at home can help you improve your stamina and endurance levels. Within a few weeks, you may notice that you feel less fatigued. This will help you with increased energy and ability to carry out daily activities and engage in other more intense forms of exercise.

Well, all in all, before starting any exercise, it is best to consult your healthcare expert. This is especially important for people with pre-existing health conditions.

How is indoor cycling different from outdoor cycling?

Well, apart from the immediate difference in surroundings and surroundings, the benefits of indoor and outdoor cycling are unique. It is up to an individual to make a choice, guided by multiple factors. Here are some of the key things that set these exercises apart, and you might consider whether your mind is playing ping-pong between indoor cycling and outdoor cycling.

* Convenience: Indoor cycling is an extremely convenient exercise that you can choose to do anytime from the comfort of your home. No worries about traffic and pedestrians. A cozy corner in the house is enough. Whereas, outdoor cycling is best done early in the morning for road safety reasons unless there is a separate bike lane in your area.


* Environment: If you like the freedom of riding a bike in a direction or over a terrain of your choosing, while feeling the wind in your hair, indoor cycling might not be all that thrilling. It takes place in one room. This also limits the choices it offers in terms of cycling steeper slopes and terrain, which can push you beyond your fitness limits.

Outdoor cycling has a number of health benefits. Image courtesy: Shutterstock

* Weather changes: Whether it rains, hails, snows or the sun shines, indoor cycling is always possible! But this convenience is limited with outdoor cycling.

* Social commitment: Unless indoor cycling is done in a group, it can be an isolating exercise for you at home. Outdoor cycling, like the good old days, not only helps you build strength, but also friendships!

(Disclaimer: At Health Shots, we make a constant effort to break up the clutter for our readers. All products listed are carefully curated by the editorial team, but please use your discretion and expert opinion before using them. Their price and availability may differ from time of publication. If you buy something using these links in the story, we may earn a commission.)

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