Cycling can be more than a fun childhood pastime or an eco-friendly way to run errands. In fact, there are tons of benefits of cycling that may just inspire you to add it to your workout routine.

One big perk of riding? Cycling is a really versatile form of exercise that can be scaled to different fitness levels, lifestyles, and goals. You can, for example, cycle indoors on a stationary bike, either in a group class or solo in your own home. Or you can pedal outside on a moving bike. You can go all-out for an intense Tabata session, or you can pull back, pedal easy, and let the great outdoors take over as the star of the show.

However you choose to ride, know that you’ll be doing your body – and your mind – some serious good. Curious about all that bikes have to offer? Read on for everything you need to know on the benefits of cycling.

Physical benefits
There are lots of physical benefits of cycling that can make it a great choice to your fitness routine.

1. Improved cardiovascular health
As mentioned, cycling is a great form of cardio. A 2019 review published in the journal Medicina concluded indoor cycling may improve aerobic capacity, or your cardiovascular system’s ability to provide oxygen to your working muscles and use it efficiently. And you don’t need to pedal for hours to reap benefits: Even just 10 minutes of cycling a day can boost your fitness level.

2. Low-impact exercise
Cycling can be a great alternative to high-impact cardio workouts, like running or bodyweight HIIT classes (which tend to involve jumping), because it’s gentle on your joints, tendons, and ligaments. This could make it a good option for people who want an intense workout that’s easy on their skeletal system. So, whether you are rehabbing an injury, or just looking to introduce more low-impact activities into your routine, cycling could be your solution.

3. Lower-body strengthening
It’s no shocker that cycling is great for your lower-half. Your glutes, quads, hamstrings, and calves are all activated when you pedal, and by dialing up the resistance on your bike, you can increase the strength challenge on these muscles.

4. Core strengthening
Your legs aren’t the only powerhouses in cycling. The unsung hero of cycling classes is the back and core. Cycle often enough and you’ll likely feel these muscles get stronger.

5. Improved posture
Cycling definitely can help with posture, if you practice good form, which means sitting tall with a neutral spine (not arched or rounded) and pulling your shoulders down and back (not hunching them up by your ears). By practicing solid posture when cycling, you can help counteract the poor posture many of us fall into with our sedentary work routines.

6. Reduced risk of diseases
Like other forms of exercise, cycling regularly is linked to reduced risk of certain diseases and conditions, according to a wide variety of research. A 2017 study, for example, found that biking to work was associated with a lower risk of cardiovascular disease, cancer, and premature death. And a 2016 study found that commuter and recreational cycling was consistently associated with lower risk of type 2 diabetes.

Mental benefits
The benefits of cycling are not just physical – they can provide a mental boost to your day too.

1. A mood boost
Many cycling classes – with their hyped-up music, darkened rooms, and motivational pep talks – definitely have a vibe. And pretty darn frequently that vibe can do wonders for your mood. Because, let’s be honest, it’s hard not to smile when you’re sweating it out in a dance-club-like atmosphere. Pedaling outside may similarly raise your spirits: A 2017 study found that people who biked to work had a significantly lower risk of being stressed than people who commuted to work another way. Of course, no type of exercise can fill in for actual treatment for mental health conditions like anxiety or depression, but research does seem to suggest a solid psychological benefit to it.

2. Increased mental toughness
Cycling intensely can build serious mental strength. By pushing through the discomfort of feeling breathless and physically fatigued, you can build confidence and self-esteem that spills over into other areas of your life.

3. Peaceful escape
The repetitive nature of cycling combined with music can be a very meditative experience. You get to be one with your bike, and you get to really connect with your body. Entering this peaceful state can be a great way to just get away from all of what's going on in the world today.