Are you struggling with stress? Feeling low, tired, worried?
There’s a simple solution. One that costs you almost nothing and takes less than an hour a day. But it can change your mental health in ways you never thought possible.
What is it?
You got it. Cycling.
And here’s another one for you… Studies have found that those who cycle regularly have a 15% reduction in the number of prescriptions written for anxiety and depression. That is a big deal! Yet very few people are aware of the mental health benefits you can achieve by riding.
Well let’s change that!
Here’s what you’ll discover…
- Why cycling is the best form of exercise for mental health
- The science of how cycling affects your brain
- How to start a cycling routine and actually stick to it
Why Cycling Works Where Other Exercise Fails
Ok, let’s get to the best part. Why does cycling work for mental health so well?
It’s because it doesn’t feel like exercise. Forget counting reps or hitting the last-minute sprint. Cycling is about exploration and freedom. Feeling the wind in your hair as you pedal along.
And that’s why it works so well for mental health. The second you choose cycling for health benefits, you’re making a choice to be less stressed without the associated brain chatter of “gotta go hard, gotta get through this”. Forget a boring gym session. Cycling gets you out of the house and into the fresh air. It’s easily integrated into your day and suddenly exercise doesn’t feel like such a burden.
And the proof is in the pudding…
A survey found that 75% of cyclists reported that cycling improved their mental health. In some cases, it was making a huge difference to people’s management of depression and anxiety.
That’s awesome isn’t it?
The Science Behind The Mental Health Boost
Guess what most people don’t realize…
When you cycle, your brain literally changes. It pumps out those feel good endorphins that give you that warm glow. And all the time it’s reducing the stress hormone cortisol in your system.
What is cortisol? Well it’s what gets released when you are feeling stressed. Over time, high cortisol can cause insomnia, digestive issues, and depression. So when you cycle, you’re dialing that down naturally.
But wait… There’s more… Cycling also gets your blood flowing to your brain. It massively improves your blood flow which in turn sharpens memory, increases mental function, and clears the mind. Think brain reboot.
Kind of like magic right?
Getting Started: Your First 2 Weeks
How do you start a cycling routine that works for mental health?
Easy. No fancy equipment or years of experience needed. Just 20 minutes, twice a week to start. Boom. Get yourself two days a week where you can get out and ride.
And the key here is that you’re building a routine rather than putting the hard yards in from day one. Don’t worry about your speed or distance. Just make it a regular habit.
And after two weeks, something cool happens…
Your body and brain start to crave those sessions. The mental health benefits kick in. It’s easy to make it a habit and before you know it, you’re smiling at the thought of your next ride.
Maximizing Your Mental Health Benefits
Ok, you’re starting to ride for mental health. But how do you squeeze more juice from your bike?
Try to cycle outside whenever possible. Exercising in nature has been shown to have an additional boost for your mental wellbeing compared to riding indoors.
The reason for this is when you’re surrounded by a natural environment, you start to feel less anxious, and less depressed. And of course, when you’re out in the open on a bike, you’re getting all the fresh air and sunlight you need to optimize your vitamin D levels which is directly linked to mood regulation.
Take it one step further and try to make your cycling social. Join a group or get your friends involved. That way you’re not just exercising, you’re also getting the mental health benefits of socializing and being around others.
Try to cycle mindfully. Be in the moment. Feel your feet on the pedals, notice your breathing, observe the world around you. This way cycling will interrupt the racing thought patterns we all get when we’re feeling anxious.
Breaking Down The Barriers
Here’s the thing…
Everyone has the ability to get out and cycle but we talk ourselves out of it. We think we have to be super fit first, or that we can’t afford a bike, or that we simply don’t have the time. And all of those excuses are bullshit.
Cycling is for everyone. You can be a beginner or advanced. There are no rules on how you cycle. If you don’t have a bike, there are sharing schemes in many cities or low-cost rental shops.
Don’t think you have the time? You’re not adding an extra 20 minutes to your day. You’re just swapping activities. Ride to work instead of driving. It’s not an additional thing you have to do – it’s a healthy replacement.
The Long-Term Mental Health Impact
The really cool part of all this?
The sustained cycling will help your brain. It’s not just an immediate mood elevator. Regular cycling changes your brain for the better and wards off mental decline over time. Exercise like cycling is a huge protective factor against neurodegenerative conditions.
The more you ride, the more your body releases Brain-Derived Neurotrophic Factor (BDNF). Think of BDNF as plant food for your brain. It nurtures the existing neurons and builds new connections between them. The result is a stronger, sharper mind with better memory retention.
On top of all this, your self-esteem will get a boost. You’re going to feel more confident as you notice yourself progressing in your cycling. That increased confidence will spill into the rest of your life as well.
How To Make It Stick: Your Action Plan
Ok. How do you make cycling for mental health a permanent habit in your life?
It’s pretty simple actually. Remember those two 20-minute sessions a week in the first month?
Well, after a while, it becomes so much easier. Once two rides becomes comfortable, add a third. Track your moods, not your miles. Keep a simple journal to write down how you’re feeling before and after you ride. You’ll start to see patterns that will keep you riding. Choose routes that make you happy. Find scenic trails or quiet tree-lined streets. The more you enjoy the ride, the more you’ll want to do it.
Be kind to yourself. Some days will be awesome and others will be a grind. That’s normal and you don’t have to be great every single time. The mental health effects are cumulative and they build over time.
Summary: It All Starts With Your Mind
Cycling isn’t just about fitness or getting from A to B.
It’s one of the most powerful ways we have to take control of our mental health. The unique combination of physical activity, fresh air, and mindfulness have some seriously impressive effects.
With a 15% decrease in the prescribing of anti-anxiety and anti-depressant medication to regular cyclists, the science is on the line.
And that brings you to the call to action…
Get on your bike this week. Once. Not twice or three times, just one 20-minute ride. But really pay attention to how you feel on the ride and afterward.
That’s cycling for mental health. All you have to do now is give it a go and take back your own mind.