20 Top Benefits of Cycling 10 Miles a Day. Is Enough For Weight Loss?

Any physical activity can help you to avoid many diseases.  You should be healthy and active to stay fit, and cycling is the best exercise to do. In addition, many people enjoy cycling as an exercise as it gives a full-body workout.

There are numerous benefits of cycling, it protects you from obesity, heart disease, cancer, mental illness, diabetes, and arthritis. One of the most effective strategies to lower your risk of other diseases related to a healthy lifestyle is to ride your bicycle on a regular basis.

But, if you consider the Benefits of Cycling 10 miles a Day. Is Enough for Weight Loss? Then you are at the right place.

cycling 10 miles a day benefits

Cycling 10 Miles a Day Helps with Weight Loss:

Cycling regularly at a fast rate can help you lose weight.  It will also assist you in boosting your metabolism and muscle mass. Thus, allowing you to burn calories.

Indoor cycling help people lose weight, reduce blood pressure, and improve their lipid metabolism when paired with healthy food intake. Cycling exercise burns many calories, but the amount you burn varies depending on how hard you ride. 

The research was conducted on a number of people and concluded that a person weighing 155 pounds can burn 298 calories in 30  minutes if cycling at a speed of 12 to 14 miles/hour. However, it burns 372 calories in 30 minutes if cycling at a rate of 14 to 16 miles/hour. The number of calories burned for stationary bikes at a gym or home for 30 minutes results in 260. So cycling for 10 miles will help an individual to reduce weight quickly.

Cycling 10 miles a day will most likely take an hour to complete for a beginner. So, it is not as bad as it sounds. Below are the 20 benefits of cycling 10 miles a day that will impact your health in the same way just as weight loss. 

Benefits of Cycling

  1. Good for Your Mental Health:

Almost every person knows that exercise is healthy for the mind but cycling 10 miles daily is helpful. Cycling can help you feel less tired, depressed, and anxious. When cycling, focusing on the road helps your view of the present situation. It can help you focus on something other than the personal chat of your day. Endorphins are hormones produced by the body during pain and stress. These hormones are released during cycling, and they make you feel better by lowering stress levels.

women on bike
  1. Reduces Risk of Heart Disease:

Cycling exercise also improves your cardiovascular health. Cycling lowers the chance of death by 40%, as well as the risk of cancer and heart disease by 45 percent. Cycling every day will also aid in the improvement of your cardiovascular health.

  1. Promotes Better Sleep Cycles:

We know that getting enough sleep is essential for happiness in life. Cycling consistently helps with insomnia disease. The study showed that a decrease in sleep quality occurs in the age of 40 to 60. It is due to the decrease in exercise at this age. So that’s why deciding to go cycling 10 miles daily can be an excellent choice to have. Also, it is probably the ideal method to tire yourself out totally.

  1. Helps in Saving Money:

Riding on your bicycle would be a far better choice than driving and paying high traffic fees every time. It is also a lot more cost-effective alternative to riding local transport. Riding a bike will also save your money, whether you’re going to work or meeting up with friends since you will not be charged.

You will be shocked at how much money you will save after a month of cycling instead of taking local transport. Cycling has a beneficial financial impact, in addition to all of the physical and social benefits.

  1. Increases Brain Efficiency:

Cycling exercise improves blood flow and oxygen to the brain. Thus, allowing neurons to regenerate. It also encourages the growth of new cells in the hippocampus of the brain, which protects it from neurodegenerative illnesses. 

It improves the efficiency and power of the brain. Concentration, muscle coordination, and balance are all required when riding a bicycle. Cycling sport also allows you to relax, which helps you think more clearly and make better choices.

  1. Boost Bowel Movement:

According to the research of Bristol University, cycling helps to increase your bowels. According to Dr Ana Raimundo, exercise like cycling helps to reduce the time, the food takes to move through the large intestine. It regulates water absorption back into the body.

Thus, it leaves you with softer stools that are easy to pass. Cycling increases your breathing and pulse. It increases the firmness of digestive muscles. Therefore, protecting you from bowel cancer.

  1. Live longer:

According to the research of Dr. Lynn, people who cycle daily have a lower risk for heart disease, diabetes, cancers, BP, and being overweight. Exercise like cycling helps the body to protect itself and grow new cells. Cycling makes immune cells more active. Thus, it helps them fight infection.

  1. Protect against the Cancer:

Many studies have shown that any exercise can protect you from cancer. However, cycling is useful for keeping your cells healthy. According to Finnish experts, people who exercise daily for 30 minutes reduce the risk to get the disease. Also, many studies have proved that women who cycle regularly reduce the risk of breast cancer by 34%.

cyclist sunny day bike adventure travel
  1. Strengthening of Bones:

Cycling improves strength, balance, and coordination. Thus, it also reduces the risk of falls and fractures. It helps in the treatment of osteoarthritis which is the loss of the cartilage of one or more joints. However, it is a low-impact workout that places slight pressure on joints because it is not weight-bearing. Hence, it does not help osteoporosis specifically in which bone becomes weak.

  1. Your boss will love you:

A research study was conducted on 200 people at the University of Bristol. It is seen that individuals who exercise before or after work or at noon can complete their work on time. They also control the pressure of the job efficiently.

  1. Get fit without trying too hard:

Regular cycling has many advantages. It is a great way to stay fit without going to the gym. According to the National Forum for Coronary Heart Disease Foundation in the United States, average cyclists were looking 10 years younger and fit than those who do not cycle.

  1. Boosts Your Immune System:

Cycling improves your blood flow by strengthening your immune system. It also raises the pulse and helps in the purification of blood. According to a study on 1000 people over the age of 85, cycling regularly improves ​the respiratory system. In addition, it was seen that people who cycle regularly take 40% fewer sick leaves than those who do not. As a result, daily exercises like running, walking, or cycling can improve the health of a person.

  1. Encourages Muscle Building:

Exercise like cycling helps in weight gain by preparing your muscle fibers. In addition, it also helps with developing your leg muscles, mainly around the quads and glutes. It is seen that people with a higher muscle to fat amount will usually burn more calories. It is due to their active metabolism. For example, cycling 10 miles regularly will help your digestion by burning fat away.

  1. Low Impact form of Exercise:

Running as compared to cycling has a greater injury rate because it is a weight-bearing sport. The study was conducted on two types of exercisers, marathon runners and cyclists. It was seen that runners had 133-144% more muscle damage, 256% more inflammation, and 87% more DOMS than non-sprinters. Cycling does not increase bone thickness like other sports due to the lack of weight-bearing. Thus it is a good idea to include some strength training into your routine.

  1. Grow Social Circle:

Cycling is an incredibly enjoyable activity. Cycling club culture is important to local cycling. Joining a bicycle club or group is a great way to increase your social group. Also, if you are new to riding, you will also find all the support and preparation advice there.

  1. Cycling improves your sex life:

According to health experts of the US, being more physically active raises your heart rate and, thus increases your sex desire. Research proves that men over 50 years who cycle three hours per week have a 30% lower risk of impotence than those who exercise only a few minutes each week.

  1. Good breeding:

Exercise regularly during pregnancy can help the mother to bear fewer labor pains and recover faster. Hence, they enjoy and have a better mood throughout pregnancy. According to the research of Patrick O’Brien cycling during pregnancy is good for both the mother and the fetus. But before starting any workout during pregnancy, one should always visit the doctor for approval.

family four traveling by bicycle
  1. Positive start of your Morning:

Cycling is the best way to start your day because it increases your circulation and makes you happy for the rest of the day. It will help you to think clearly and make good choices all through the day. Low-intensity morning rides can help you lose weight, build stamina, and increase your energy and metabolism throughout the day.

  1. Avoid Air pollution:

The drivers and passengers in vehicles usually take in more harmful gases than a cyclist. Many types of research showed that passengers in transports, cabs, and cars breathed in more pollution than cyclists. They take in fewer gases as they ride at the edge of the road, unlike drivers who directly inhale smoke.

  1. Cycling means guilt-free snacks:

Your doctor may advise you oftenly to increase your salt intake. However, it would help if you did so during sports events. It gives you the perfect reason to eat crisps and other spicy foods that you avoid otherwise. Thus fulfilling the deficiency of sodium in your body and protecting you from many diseases.


There are numerous benefits of cycling however, few of them were discussed. Physical activities are important to stay fit and healthy. It is an activity that is enjoyed by any age group. It is a low-cost and environment-friendly workout. It not only helps to reduce weight but also helps to avoid diabetes, cancer and lung disease etc. With all the benefits mentioned above, cycling will surely help you with these advantages.

About Martin

I am Martin, I am the author of this blog. My main interests include cycling. That's why this blog was created. I have always been interested in technology and how bicycles are made, so I built one myself.

Leave a Comment