Have you ever seen people riding bicycles—whether for fun on the streets, on their way to work, or competitively at the Olympic Games? Of course, your answer is likely to be yes. But the next time you see someone cycling, remember that they are not just getting from one place to another—they’re also reducing their risk of cancer and cardiovascular diseases.
Cycling, also known as bicycling or biking, involves riding a bicycle or other types of pedal-driven, human-powered vehicles. While it is a popular Olympic sport with significant prize rewards, it is much more than a competitive activity. Bicycles, which first gained popularity in the 19th century as a means of transport, allow people to travel faster and farther than walking. However, beyond its role as transportation, cycling has immense health benefits.
The health case for cycling
Given the numerous benefits of cycling, the President of the Nigerian Cardiac Society, Professor Augustine Nonso Odili, has advocated for its increased adoption. He remarked, “If you look around in our country, there are very few bicycles—and none in some places. So we should think of how best to introduce bicycles. It is more pocket-friendly, more environmentally friendly, and, above all, better for your health.” Similarly, the Nigerian Hypertension Society has encouraged the use of bicycles for short-distance travel and recommended that vehicle parking spaces be located at reasonable distances from buildings to promote walking or cycling.
Many scientific studies, including systematic reviews and large-scale prospective observational studies, have empirically established the health benefits of cycling—particularly in relation to cardiovascular health, mortality, and cancer risk. Regular cycling has been linked to lower risks of cardiovascular disease, decreased mortality, and reduced prevalence of physiological risk factors such as diabetes and high blood pressure.
One notable example is a 20-year Danish study which found that regular cycling reduced the risk of heart attacks by 11 to 18 per cent. Another comprehensive study conducted by the University of Glasgow found that commuting by bicycle could nearly halve the risk of developing heart disease and cancer. Published in the British Medical Journal, this study followed 264,337 UK Biobank participants over a five-year period. It concluded that individuals who cycled to work had a 41 per cent lower risk of premature death compared to those who commuted by car. Cyclists also had a 46 per cent lower risk of cardiovascular disease and a 45 per cent lower risk of developing cancer.
According to Dr Jason Gill of the Institute of Cardiovascular and Medical Sciences, “Cycling all or part of the way to work was associated with substantially lower risk of adverse health outcomes. Those who cycled the full length of their commute had over a 40 per cent lower risk of heart disease, cancer, and overall mortality during the five years of follow-up.”
Dr Mike Knapton, associate medical director at the British Heart Foundation, added, “Commuting to work by cycling is a great way to integrate physical activity into your daily routine. It is paramount to make physical activity easier and more accessible if we are to reduce the burden of ill health caused by inactivity.”
Cycling and cancer prevention
Another major study, published in The Lancet in May 2020, reinforced the link between cycling and reduced cancer risk. Titled “Associations between commute mode and cardiovascular disease, cancer, and all-cause mortality, and cancer incidence, using linked Census data over 25 years in England and Wales: a cohort study”, the research was conducted by Richard Patterson, PhD, Jenna Panter, PhD, and colleagues. The study used Census data from over 300,000 commuters in England and Wales to assess the impact of different commuting methods on long-term health outcomes.
Participants were followed for up to 25 years. The findings were significant: people who cycled to work had a 20 per cent lower overall risk of death compared with those who drove. Specifically, they had a 24 per cent lower risk of dying from cardiovascular disease, a 16 per cent lower risk of dying from cancer, and were 11 per cent less likely to be diagnosed with cancer. These results held true even after adjusting for other factors such as age, sex, car ownership, ethnicity, and socioeconomic status.
Mental health and other benefits
Beyond the physical health benefits, cycling also positively impacts mental wellbeing. A survey conducted by Cycleplan found that 75 per cent of respondents reported an improvement in their mental health after cycling. This was further supported by Cycling UK’s Rides of Way report, which revealed that 91 per cent of cyclists considered cycling to be fairly or very important for their mental wellbeing.
Scientific research backs this up. A study titled “The relationship between bicycle commuting and perceived stress: a cross-sectional study”, published in BMJ Open, analysed data from 788 adult commuters in Barcelona, Spain. The study found that bicycle commuters had a lower risk of experiencing stress compared to those who used other modes of transport. Moreover, those who cycled four or more days a week were even less likely to be stressed than those who cycled less frequently.
Other studies have highlighted additional benefits of cycling, including improved balance and coordination, enhanced lung function, better joint mobility, and increased muscle strength. Experts also note that cycling supports weight management. It helps burn calories and boosts metabolic rate, making it an effective way to maintain or lose weight. According to health researcher Peterson Andrew, “Depending on intensity and body weight, a person can burn between 400 and 1,000 calories per hour of cycling. Regular cycling helps reduce body fat levels while promoting healthy weight loss and muscle tone.”
Start pedalling towards better health
The evidence is overwhelming: cycling is a versatile, accessible, and enjoyable way to boost overall health. Whether you’re cycling to work, around your neighbourhood, or even using a stationary bike at home, you are investing in a healthier body and mind.
In fact, researchers suggest that just 30 minutes of cycling a day can lead to significant long-term health benefits. So, from today, start pedalling your way to better health—your heart, mind, and entire body will thank you for it.
