In a surprising twist to conventional fitness routines, an expert has suggested a straightforward yet effective method for enhancing health.

John Vinton, CEO of Aventon Bikes, advocates for just 21 minutes of cycling daily as “all you need” to reap comprehensive health benefits, including a lower risk of diabetes and improved mental wellbeing.

John said: “All you need is 21 minutes of cycling per day. Below, I’ll explain why, as well as the great health benefits of cycling.”

Cycling for just 21 minutes each day can have significant health advantages

The CDC in America advises that adults should engage in 150 minutes of moderate-intensity exercise weekly, which breaks down to about 21 minutes each day. “Cycling on the road usually counts as moderately intense activity because elevation changes dictate how hard you have to pedal,” John explained.

“Of course, if you’re pedalling up a hill the whole time, that would count as intense physical activity.”

The CDC’s guidelines also mention that 150 minutes of moderate exertion can be replaced with 75 minutes of vigorous activity, equating to nearly 10 minutes daily. “It’s hard to ensure you’re doing 10 straight minutes of intense pedalling on the road, but you could achieve that on a standing bike if you want to reduce the time you’re spending on exercise every day,” John added.

Reduced risk of mortality: Regular cycling is associated with a significant reduction in the risk of death from all causes. Just 100 minutes of cycling per week can decrease mortality risk by around 17%, with even greater reductions for longer cycling durations.

John said: “If you do 21 minutes of cycling every day, you’ll be putting in 150 minutes per week, which will see you easily hitting this target.”

Lower cardiovascular disease risk: A multitude of studies suggest that cycling decreases the risk of cardiovascular diseases, including coronary heart disease. Regular cyclists have a significantly lower chance of experiencing heart attacks and other heart-related conditions.

Decreased risk of type 2 diabetes: Cycling is linked to a lower incidence of type 2 diabetes. Research indicates that regular cyclists are less likely to develop diabetes, and consistent engagement offers substantial benefits.

Weight management: Cycling aids in maintaining a healthy body weight and reducing the risk of obesity. Cyclists typically have lower body mass indexes (BMIs) and waist circumferences than non-cyclists, with evidence pointing to a 15-25% lower risk of becoming obese.

Improved mental health: Cycling is connected to reduced stress levels and improved mental well-being. Regular cyclists report a higher quality of life and greater satisfaction, along with decreased symptoms of anxiety and depression.

Enhanced bone health: Cycling bolsters bone health by enhancing physical activity levels, which is pivotal for preserving bone density; this is especially beneficial when paired with other exercises that bear weight.

Increased longevity: Embracing the bicycle life can boost your lifespan, particularly if you cycle to work. Research underscores that individuals who commute on bike slices their risk of dying prematurely.

Lower incidence of cancer: There’s a possibility that pedalling your way through might cut your cancer risk, studies are suggesting an intriguing link, with lung cancer in women showing a noticeably lower incidence among cyclists.

Enhanced cognitive function: Pedal power could also be boosting our brainpower, as evidence mounts that cycling enhances cognitive functions, sharpening decision-making skills and clearing up mental fog.

On navigating the beginnings of cycling, John said: “If you’re worried about how to get started with cycling, don’t be; there are several ways to fit cycling into your daily routine. One practical way to start is using your bike for short commutes – if you can bike to work instead of driving, it will get you moving, save you money, and reduce your carbon emissions. You can start small, aiming for one or two days a week in the beginning.

“If you can’t bike to work, you could take longer rides on weekends, exploring local parks or trails. If you have a busy schedule, using a standing bike at home or in your office can help you hit your daily target. You can even multitask by pedalling while catching up on emails or watching TV! It’s all about finding what works for you and making it a habit.”