Cycling – the exercise for positive mental health

We often write about the benefits of exercise for physical and emotional health. Several studies have found that the combination of exercise and exposure to the outdoors is a magic combination for our emotional and mental health. So much so, that it’s now considered to a key therapeutic component of any strategy to combat depression, anxiety, and stress. Cycling comes up again and again as particularly useful for positive mental health – it’s easily accessible to most of us and the rhythmic, aerobic, and low impact nature of cycling, much like other motor skills, has known brain boosting benefits. Read on to learn more about cycling mental health benefits.

“Physical and emotional health is now considered to a key therapeutic component of any strategy to combat depression, anxiety, and stress.”

Best of all, it’s easy and convenient, especially for city dwellers. It can be easily incorporated into your daily routine by using a bike for your daily commute to work or a quick dash to the nearby shops.  Avoid traffic, get a fresh perspective of your city and often save time!

Of course, many people who cycle do it simply because it makes them happy, which is not something to be taken lightly. Beyond the ‘happiness factor’ and the general mental health benefits of exercise which we have discussed here, there are a host of specific benefits that recommend cycling as the part of your ‘first aid kit’ for mental health.

Cycling and mental health benefits

Wondering how does biking help your mental health? Here is a list of compelling examples to start riding for your wellbeing:

• It improves your mood: Regular cyclists often talk about the “cycling high”, cousin to the well-recognised “runner’s high”. Cycling pumps blood around your body at a greater rate which allows for the rapid spread of endorphins and other good substances like dopamine, norepinephrine and serotonin.
• It boosts your wellbeing: Self-esteem, depression, anxiety and stress are all positively affected through exercise, but the nature of cycling has been shown to be one of the most effective activities for the head and heart.
• It helps you sleep better: Regular riding helps synchronise your circadian rhythm and can help to reduce levels of stress hormones that can make proper regenerative, deep sleep difficult.
• It improves your memory: Riding a bike helps to build new brain cells that are responsible for memory.
• It improves creative thinking: The regular, uniform movement of cycling has a relaxing effect on the brain, stabilising both physical and mental function.
• It calms you down: Cycling promotes new thought patterns that promote feelings of calm and wellbeing. It can be a great way to “zone out,” but you can even use it for a form of meditation. Tip: Concentrate on the actions, each movement of your legs, the rhythm of your breathing, the wind on your face. Focus only on the physical sensations and actions of riding and you may be surprised just how easily your mind clears.
• It may benefit your (ahem) bedroom activities: Cycling exercises the same key muscles we use when making love, so…

Biking for brain health

Cycling can grow your brain in the same way it can grow your muscles. Blood flow to the brain increases just as it does with the muscles, bringing in more oxygen and nutrients that can improve its performance.

Riding increases the production of proteins used for creating new brain cells by two or three times the norm! It also increases the activities that allow the different regions of our brain to communicate more effectively.

Cycling has also been shown to counteract the natural decline of brain function and development as we age.

Social benefits of cycling

Cycling lends itself quite easily to joining a group of like-minded people, as former Australian Rugby professional Mat Rogers once said – “I think that blokes in a cycling bunch would be the least depressed of any group of men because they get stuff off their chest, they talk, and they don’t feel like they’re getting looked down on or judged.”

Why not ask your friends or family to jump on a bike with you for a ride around the local area? Or put the feelers out to join a local community cycling group. It’s a great way to socialise, enjoy the outdoors, burn off stress and get around town.

How often to cycle to get the benefits

Scientists suggest that 30-60 minutes of steady riding at a good pace (no sprinting!) is a good balance. Maintaining a heart rate at roughly 75% of our maximum is also suggested. Three to five sessions a week is enough to get those benefits flowing. It’s an easy and enjoyable addition to your mental health first aid kit.

If a schedule like this isn’t your style, start by finding ways to incorporate it into your regular routine. Such as taking your bike to the shops rather than driving or using it to commute to work every now and then. Soon the benefits will start to show, and it will be easier to keep it up regularly!

Further information on the benefits of cycling

• Bicycling For Life
• The Amazing Way Bicycles Change You
• Are Weekend Warriors The Healthiest Cyclists?
• Middle Aged Men in Lycra film
• A great infographic with lots of information about all things cycling from 16best.net

If you need someone to talk to, MensLine Australia professional counsellors are here to provide information and support 24 hours a day, seven days a week.

Call us on 1300 78 99 78 or access online counselling.