adidas / July 2021
3 Minute Read

Nine Benefits of Biking 30 Minutes a Day

Improved strength, endurance and mood are just a few health benefits of cycling. Read on to find out why biking is one of the best things you can do for your body.

The Benefits of Biking — What’s the Hype All About?
When you graduated from tricycle to bicycle as a kid, you probably weren’t thinking too much about the health benefits of biking. But as an adult, cycling becomes a great low-impact exercise that can also take you places, wrapping a hobby, exercise, and commute all in one two-wheel package. Whether you’re flying across the pavement through the fresh air or working up a sweat on a stationary bike in your home, there are many benefits of biking 30 minutes a day, so read our list to get in on the perks.
1. Cycling increases your endurance on and off the bike
Exercising on the bike for at least 30 minutes a day will build up your cardiovascular and muscular endurance. By putting in consistent effort, you’ll notice an improvement in your aerobic capacity, enabling you to bike longer or on more intense rides. You might also feel higher energy levels throughout the day, because exercise helps boost your overall stamina.
2. The low-impact cardio is nice on your knees
Getting your heart rate up doesn’t have to be hard on your joints. Opposed to running or plyometric workouts, cycling gets your cardio done in a low impact way. The pedals and resistance take the pressure off of your knees and hips so you can focus on building muscular strength.
3. Cycling develops better balance
We all know bikes can be a little wobbly as you’re starting and stopping. Riding an outdoor bike helps you gain balance and spatial awareness, and stabilizing the bike can strengthen your arms, core and legs. If you’re working out on a stationary bike, riding out of the saddle helps train the stabilizer muscles in your legs, which helps with developing better balance in your everyday.
4. It’s a strength and cardio workout in one
Whether on a stationary bike or an outdoor route with varying elevations, you’ll get a mix of fast sprints and strong hill-climbs that work your body aerobically and anaerobically. While it’s easy to get a cardio workout on a bike, they are also a useful tool for developing lower body strength. Ride in the saddle with high resistance, and you’ll feel the burn all the way from your core to your calves.

5. The ride is in your hands
You can make your bike ride as leisurely or as intense as you’d like. When using a stationary bike, you can either ride at a steady resistance and speed, or do a HIIT cycling class with moves that work your legs, core, and arms all in one 45 minute period. If you’re riding outdoors, you can choose a challenging route that will break a sweat, or you can cruise on flat ground at an even pace and enjoy the scenery. Overall, even though it’s one bike, you can mix it up so every day feels different.
6. Cycling is eco-friendly
Admittedly, most workouts are eco-friendly. But if you’re riding your bike as a form of transportation, you’re getting exercise, fresh air, and you’re getting where you need to go in a sustainable way. 
7. You’ll stress less 
Exercising on a bike releases endorphins, which are feel-good chemicals that can help ease your stress and generate positive feelings in your brain and body. So if you’ve had a rough day, clip in and pedal it all away.
8. Get where you need to go
Bike riding is more than a workout or a fun activity — it can also get you from point A to point B. Ride your bike to the grocery store, work, or wherever else you need to go, and you’ll pack a lot of good-for-you benefits into one commute.
9. Anyone can do it
Now it’s time to pump up your tires and get out there. Even if you don’t own a bike, there are lots of options. Many cities have bike-share programs with multiple drop sites so you can do a big loop or go from one end of the city to the other. If a stationary bike is more your thing, sign up for an indoor cycling class or use the stationary bike at your gym. Whichever way you choose, you’ll start experiencing the positive mental and physical benefits of biking in no time.
adidas / July 2021
3 Minute Read