A new study has once again highlighted the enormous health benefits commuters can enjoy simply by cycling to work, notably with heart health boosts of up to 30 per cent compared with driving.
Significantly, the research — titled ‘Commuting by bicycle (vs by car) is associated with improved aerobic power, microvascular function and diminished CO2 output in the atmosphere’ and which has been published in Experimental Physiology — suggested that riding as little as 4km (2.5 miles) one-way routes, four or five times a week is sufficient for health benefits.
cyclist-london-caution-bike-lane-use-footpath-copyright-simon-macmichael (credit: Simon MacMichael)
It is the work of academics from the University of Udine in Italy, as well as Professor Federico Formenti from King’s College London who said the “most surprising” plus point is that their study suggests that “even short ~4 km bicycle commutes at a leisure pace, a few days per week, are sufficient to improve our health”.
The study compared cycle commuters with people who drive to work, the cyclists having a 31 per cent higher cardiometabolic fitness (peak aerobic power), something the researchers explain is “a key indicator of cardiovascular health”.
At comparable body weights, the cycle commuters also had a greater proportion of fat-free mass, enhanced skeletal muscle oxidative metabolism and femoral artery blood flow, suggesting “superior overall circulatory function”.
A group of 20 people who drive to work were then tracked for six months as they switched their commuting to cycled journeys, the study finding that they soon also saw improved cardiometabolic fitness and blood flow, indicating that the health benefits were likely a result of their newly active commute.
Commuter cyclists in London stopped at light with van in background (credit: Simon MacMichael)
The research also notes that by switching from car to bike a commuter’s metabolic CO2 output would be ~12 times less over the same distance. It concluded that even at relatively accessible distances, such as four kilometres, commuting by bike at a moderate pace positively impacts cardiovascular function, skeletal muscle
metabolism and environmental sustainability.
It concluded: “We investigated in healthy adults of both sexes the physiological responses associated with bicycle commuting over a relatively short distance (~4.5 km, ~17 minutes one-way, 4-5 times per week), compared with car commuting. Both a cross-sectional and a longitudinal experimental approach was utilised. Although the training stimulus associated with bicycle commuting was moderate, we demonstrated clear beneficial effects of bicycle commuting in increasing maximal aerobic power and exercise tolerance, improving microvascular/endothelial function, skeletal muscle oxidative metabolism, cardiometabolic fitness and body composition.
“Blood biochemistry variables provided evidence of a reduced cardiovascular risk. CO2 emission in the atmosphere was substantially reduced (10-12 times lower) during bicycle commuting vs commuting by car. The obtained results stress the need for educational and urban planning policies aimed at favouring cycling mobility in urban areas.”
Dr Caterina Ursella from the University of Udine, Italy said: “This study provides a strong case for encouraging active transportation as a simple
and effective way to improve personal well-being, reduce our carbon footprint and
the environmental impact of transport.
“As urban centres grapple with rising public health costs and climate challenges,
these results support initiatives that promote cycling infrastructure and active
transportation policies. Employers and city planners are urged to consider
infrastructure and policies that make bike commuting a safe and accessible choice.”
The research follows a study into cycle commuting which last year found that getting to work by bike can improve mental health, with those who cycle to work less likely to be prescribed antidepressants.
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Numerous other studies have looked at similar health impacts. Last summer, research published in the British Medical Journal found that cycling your commute can lower risk of death by 47 per cent, as long as you aren’t hit by a driver.
Likewise, cycling to work has been linked to needing fewer sick days and reducing blood pressure.