The Health and Mental Benefits of Cycling

By Brian Landauer · Founder & instructor, Bike Lessons NYC · Published October 16, 2026

Cycling is one of the more enjoyable ways to be physically active. Here is what trustworthy sources say about the health and mental benefits of riding, including the limits of the evidence.

This article is general information, not medical advice. If you have a health condition or concerns, talk with your doctor before starting a new activity.

Physical activity and your long-term health

The CDC calls physical activity one of the most important things you can do for your health. Adults need at least 150 minutes of moderate-intensity activity a week, plus at least 2 days of muscle-strengthening activity, and the CDC adds that you do not have to do it all at once: it could be 30 minutes a day, 5 days a week. (CDC)

According to the CDC, regular physical activity can lower the risk of heart disease and stroke, reduce the risk of type 2 diabetes and metabolic syndrome, and lower the risk of at least eight types of cancer. It can also lower blood pressure and improve cholesterol. (CDC)

What a big study found about cycling to work

A 2017 study in The BMJ followed 263,450 UK Biobank participants (mean age 52.6) for a median of 5 years. Compared with commuters who used a car or public transport only, people who commuted by bicycle had a lower risk of all-cause mortality (hazard ratio 0.59), cancer incidence (0.55), cardiovascular disease incidence (0.54) and cardiovascular disease mortality (0.48). Walking to work was associated with lower cardiovascular risk but not with lower all-cause mortality. (The BMJ)

The authors are careful to note that this was an observational study. Residual confounding is always possible, and the results show an association, not proof that cycling caused the difference. Commuting mode was also self-reported. Even so, the study adjusted for factors such as age, sex, smoking, diet and other physical activity, and its authors suggested that policies supporting cycling, such as bike lanes and bike hire, could improve public health.

Cycling, mood and mental health

The CDC notes that some benefits of physical activity for the brain happen right after a session of moderate-to-vigorous activity, including reduced short-term feelings of anxiety for adults. Regular activity can also reduce the risk of depression and anxiety and help you sleep better. (CDC)

A 2023 umbrella review in the British Journal of Sports Medicine pooled 97 reviews covering 1,039 randomized trials and 128,119 participants. It found that physical activity had medium effects on depression, anxiety and psychological distress compared with usual care, and that higher-intensity activity was associated with greater improvements. The authors also point out that most of the included reviews were rated as low quality on a standard appraisal tool, so the findings should be read with some caution. This research covers physical activity in general, not cycling specifically. (BJSM)

Cycling is only part of the picture

The CDC recommends muscle-strengthening activity on at least 2 days a week in addition to aerobic activity, and riding a bike on its own does not cover that. (CDC) Think of cycling as a great aerobic habit that you can pair with strength work if you can.

Starting small counts

You do not need to be an athlete to start. The CDC estimates that about 110,000 deaths per year could be prevented if U.S. adults aged 40 and older increased their moderate-to-vigorous physical activity, and says even 10 more minutes a day would make a difference. (CDC) A relaxed ride on a greenway can be a good start.

If you have never ridden, or haven't in years, learning as an adult is very doable. Our bike lessons in NYC start on a quiet, car-free path. When you are ready for streets, read why riding skills matter in New York City.