How it pays to pedal your bicycle

Physical activity is widely recognized as a vital component of long-term health.

Finding time for physical activity each day can pay notable dividends, but many people find it hard to maintain their motivation to exercise. In such instances, identifying a physical activity that’s both fun and great exercise can help people get over the motivational hump.

Cycling fits the bill for millions of people who want to have fun and be physically active at the same time. Cycling increased in popularity by a notable margin in recent decades. According to data from Statista released in 2025, the number of cycling participants in the United States increased from 42.4 million in 2010 to 54.7 million in 2022. Cycling also is popular in Canada, where Made in CA reports that 16 percent of Canadians cycle at least once per week. The millions across the U.S. and Canada who cycle each day or each week are reaping numerous health benefits, each of which merits consideration for those looking for a fun way to be physically active.

• Cycling can build strength and improve flexibility. The Cleveland Clinic notes that cycling increases muscular strength and endurance. The movements required to pedal a bicycle also are great for flexibility, particularly in the lower half of the body. Cycling helps to loosen the quadriceps, hamstrings, calves, and hips, ultimately contributing to a more flexible body for regular cyclists.
• Cycling helps to improve balance. A 2015 study published in the Journal of Physical Therapy Science concluded that stationary cycling helped to improve balance in chronic stroke patients. But individuals need not be recovering from stroke nor ride stationary bikes to reap this benefit. The Cleveland Clinic notes that cycling requires riders to be in a specific position while riding their bikes, and that requirement trains the body to maintain better posture. After all, riding a bike requires balance, so it makes sense that riding more often will lead to notable improvements in balance that can reduce risk for falls.
• Cycling works out the entire body. One of the more notable benefits of cycling is its impact on the whole body. In addition to the already noted benefit of improving flexibility in the lower body, cycling benefits areas above the waist, including the core and lats. The cycling experts at Peloton note that cycling relies on the core to help the body maintain stability and control, keeping abdominal muscles activated throughout each session on a bike.
• Cycling on a traditional bicycle gets you outdoors, which can benefit mental health. Cycling also can benefit mental health by encouraging riders on non-stationary bikes to get outdoors. Researchers have uncovered numerous ways that exposure to nature benefits mental health. For example, a 2019 study published in the journal Science Advances found that people who spent time in nature experienced increases in happiness and subjective well-being.

Cycling is a fun activity that also pays numerous health dividends, making it a great option for people looking for enjoyable ways to exercise more.

Few things can be as distracting as a beautiful day.

When the weather outside is welcoming, it can be hard to focus on indoor activities, including work and tasks around the house. Though it’s not advisable to ignore responsibilities at work and at home when the weather outside beckons, it can be beneficial to spend ample time in nature when circumstances allow.

People tend to flock to the great outdoors in spring, summer and fall, and some are even so devoted that they bundle up and head outside throughout winter. Whether they know it or not, people who love to spend time in nature are doing their mental and physical health a lot of good by embracing the great outdoors.

Mental health benefits
The National Alliance of Mental Illness notes that a growing body of research supports the idea that time in nature is good for mental health. A 2015 study from researchers at Stanford University found that people who walked in a natural area for 90 minutes exhibited decreased activity in a region of the brain associated with depression compared to those who walked in high-traffic urban settings.

The United Kingdom-based Mental Health Foundation also touts the mental health benefits of the great outdoors. According to the MHF, research shows that people who are connected with nature are more likely to report their lives are worthwhile than those with no such connectedness. In addition, the MHF notes time in nature has been shown to generate positive emotions, including calmness and joy, and promote greater creativity.

When seeking to capitalize on the mental health benefits of time in nature, people should know that where they spend time outdoors matters. As the Stanford study indicated, time outside in high-traffic urban settings may not produce as profound an effect as time spent in natural settings, like forests, that tend to be more serene. People who live in cities or other densely populated areas can still benefit from time outdoors, but they might experience even greater health gains if they make consistent efforts to spend time in more natural settings.

Physical health benefits
The physical health benefits of time in nature are equally notable. Perhaps the most obvious physical benefit is related to physical activity. People tend to embrace physical activity when spending time in nature. Hiking, jogging, walking, nature-based recreational activities like kayaking, and playing sports like basketball or pickleball all involve physical activity, which can help people avoid the consequences of a sedentary lifestyle, such as an increased risk for chronic diseases. More specifically, the New York State Department of Environmental Conservation notes the physical health benefits of spending time outside include:

• A stronger immune system
• Lower blood pressure
• Increased energy levels
• Improved sleep

Each of those benefits contributes to greater overall health, making time outdoors among the more beneficial behaviors a person can embrace.

There’s no shortage of benefits to spending time in nature. That’s something to keep in mind the next time welcoming weather beckons you to get some fresh air.

Recreation is an important component of a healthy lifestyle.

The nonprofit HelpGuide.org notes that making time for recreation provides a host of health benefits, including reduced stress, improved brain function and even stronger relationships.

Despite the well-documented benefits of taking time off, millions of vacation days go unused each year. According to an Ipsos survey conducted near the end of 2024, nearly half of working professionals in the United States expected to have unused vacation days by the end of that year. The cost of travel has risen in recent years, and a 2024 report from Deloitte indicated that price concerns kept many would-be vacationers from traveling that summer. Though costs might remain high depending on how vacationers travel and where they’re going, there are still ways to plan an engaging vacation without breaking the bank.

• Pick the right time of year to travel. Summer is the most popular time to vacation because school is out and work requirements tend to be a little less demanding in many industries. However, summer also is the most expensive time to travel. Fall tends to be much more affordable, and estimates from the travel aggregator Expedia indicate airfare costs in fall historically drop by 10 percent compared to the peak summer travel season. If summer is the only season when a vacation can be taken, consider driving to a destination to save on airfare costs.
• Plan ahead. Travelers who truly want to experience life in a different locale are urged to plan ahead so their vacations can be as immersive as possible. Even vacationers who book stays in all-inclusive resorts can plan day trips into local neighborhoods outside resort walls to get a more authentic idea of what it’s like to live, eat and play in a given destination. By waiting until you arrive at a destination to look into local attractions, you might not be able to book restaurant reservations or other excursions. Plan ahead and book as early as possible.
• Ask locals. It’s easy to have limited engagements with locals when vacationing, particularly when staying at a resort. However, locals can be invaluable resources for vacationers who want to immerse themselves in the culture and cuisine of the cities or towns where they’ll be staying. Ask locals for advice on local restaurants, beaches and cultural attractions. Locals typically know where to go for a more authentic and less touristy vibe, and that can make for a more engaging trip.
• Welcome chances to get out of your comfort zone. There’s nothing wrong with a vacation built around rest and relaxation, which can be the perfect antidote to the hustle and bustle of life back home. But vacationers who want something more engaging than sun-soaked afternoons on a waterfront chaise lounger are urged to embrace opportunities to escape their comfort zone. Whether it’s hiking excursions, whitewater kayaking trips or parasailing sessions, there are many ways to make a vacation more engaging.

Vacations can be as engaging as vacationers desire, and there’s no shortage of ways to make your next getaway more immersive.