Biking 10 Miles a Day: 20 Amazing Health Benefits

Biking 10 Miles a Day

Biking is an activity that people pursue because of the many awesome health benefits it has to offer.

As an exercise, many people enjoy the full body workout that cycling gives them.

For beginners, biking shorter distances is usually recommended.

But, did you know that biking 10 miles a day offers many more health benefits?

Biking 10 miles a day will probably take a beginner cyclist around an hour to complete.  So, it’s really not too bad. 

I know, not everyone wants to bike that far every day.  Yet, given all the health benefits, it is well worth it. Are you thinking of taking up this activity?

The following are benefits that you should consider while deciding to opt for it:

Biking 10 miles a day

1. Good for Your Mental Health

Exercise is healthy for your mind but biking 10 miles a day is particularly beneficial.

The Central YMCA in UK did a lifestyle study on it. It showcased that people who exercised regularly scored 32% higher for mental health.

This was compared to other people who had an inactive lifestyle.

Biking is favored because it combines physical activity with being outdoors.

Solo bike rides also give a lot of people the opportunity to process their thoughts. It is a nice way to think about other concerns in life.

As a stress buster, cycling is also recommended as a great way to improve the mental outlook of a person. Even for people with social anxiety, biking gives them an outlet to socialize in a healthy manner.

Additionally, being part of a cycling group is also beneficial.

It is found to be one of the best and easiest ways for adults to make new friends and broaden their social circle.

Given this factor, biking 10 miles a day is a great social and mental health improvement activity.

2. Helps with Weight Loss

With weight loss, any physical activity you undertake should burn calories. This should happen faster than you consume the calories.

Additionally, one should consider their metabolism. These are major factors to consider when picking an exercise routine.

With biking, one is relying directly on their anaerobic metabolic system.

This contributes to the burning of calories. Harvard University researched that biking speeds also help with calorie burn.

The data showcased that a person weighing 155 pounds can burn the following calories:

It should be noted that this relates to outdoor biking.

For stationary bikes in a gym or at home, the number of calories burned within 30 minutes came up to only 260.

It is obvious to see that biking for 10 miles every day will help a person reach their weight loss goal with ease.

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3. Encourages Muscle Building

Biking 10 Miles a Day

If you are trying to put on muscle, give the weights a little break and get on your bike.

Biking has been found to be beneficial for body mass gains as it helps to train your muscle fibers.

Biking is an activity that helps to build up your leg muscles. It focuses particularly on the glutes, quads, hamstrings and the calves.

While you may not get legs like Lance Armstrong any time soon, you can still get a toned and firm derriere with ease!

What is interesting to note is that people who have a higher muscle to fat ratio tend to burn more calories.

This is because their metabolism is more active and burns the fat to maintain the muscles of the body.

Biking 10 miles every day will help your metabolism to burn fat away.

4. Less Exposure to Air Pollution

Biking 10 miles a day

Air pollution is all around us.  If you don’t believe so, check out the skyline of any large city on any given day. 

It is likely you will see smog hovering over the skyline, causing a foggy haze.

But, exposure to air pollution is different with biking.  

A study was done by the Healthy Air Campaign in Kings College London and the Camden Council on this.

They compared the air pollution levels that pedestrians, bus users and cyclists face on their daily commutes.

Surprisingly, the data showed that bus users were exposed to the most air pollution.

Their numbers showed that air pollution levels for bus users were 5% higher than cyclists.

Moreover, they were 3.5% higher than pedestrians.

The scores revealed that cyclists experienced the least amount of air pollution.

This is largely because they are not confined in one particular area.

Buses are usually restricted by traffic and people have to sit in one place. Pedestrians also face similar constraints.

Cyclists are able to navigate traffic and lower their exposure to air pollution.

So, if exposure to air pollution is a big concern of yours, it is a good idea to take up biking 10 miles a day on a regular basis.

5. Reduces Risk of Heart Disease

According to the guidelines by the National Health Society (NHS), exercise reduces the risk of heart disease and cancer.

Biking increases the heart rate and boosts the functions of the cardiovascular system in the body.

This also helps to prevent high cholesterol and being overweight.

The truth behind this factor was further explored in a study from the Glasgow University.

The researchers studied the health of over 260,000 people over the course of 5 years.

The data revealed that people who exercise are generally healthier.

But those who biked regularly, lowered their risk of developing heart disease or cancer significantly.

Biking is a great cardiovascular exercise.  It is healthy for the heart as it gives a full body workout.

In this case, biking is extremely beneficial.

Biking 10 miles a day can make one healthier and boost their heart health substantially.

6. Improves Navigational Skills

Biking 10 miles a day

Today, we have a strong reliance on Google Maps and GPS. This means that few people memorize routes and trails.

With biking, it is possible to tap into your navigational skills. This is because it is a very low-tech activity.

It is possible to install a bike computer that uses GPS on a bike, but it can be costly and not safe to use when biking.

Furthermore, using a phone while cycling is not the most road-safe activity.

It can get difficult to multi-task while also keeping an eye on road safety.

This is why, biking helps people develop their navigational skills.

Planning out a route can also be part of the fun of this activity.

It also helps with their planning and time-management skills.

Due to the busy schedules that people have, if one wants to go biking 10 miles a day, they have to plan their route.

They also have to fix their routine and make sure that they have the time to accomplish it with ease.

It is also one of the most unique ways to explore a city, especially if you are there for the first time.

In fact, biking is one of the most recommended tourist activities for anyone who is in a new city.

It helps a person sharpen their sense of direction naturally.  It also allows them to navigate in the city faster and fit into it the city.

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7. Promotes Better Sleep Cycles

Biking 10 miles a day

Based on how strenuous biking can be, it is no surprise that this activity can improve your sleep as well.

Exercise of any kind is known to give this benefit. But the link between biking and improved sleep cycles has been studied thoroughly.

The University of Georgia did research on this aspect by studying a test group of women and men for 35 years.

The test subjects ranged from the ages of 20 to 85.

The research showed that when fitness activities were dropped, around 2% of men and 4% of women experienced sleep problems.

Biking improves sleep quality by helping one process everyday stressors.  

It also promotes the release of endorphins that make the body feel good, calm and relaxed.

This further improves one’s tendency to fall asleep and also boosts the quality of sleep that they get to enjoy.

The study showed that the steepest decline in sleep quality occurred during the age group of 40 to 60.

This is because fitness levels declined naturally at this age.

Given this aspect, choosing to go biking 10 miles a day can be a great habit to have.

Additionally, it is one of the best ways to tire yourself out completely.

8. Helps to Increase Thinking SkillsBiking 10 Miles a Day

Another factor that is always linked with exercise is brain health.

Exercising has shown to increase blood flow to the brain, which improves its health.  

Exercise is also known to reduce the loss of cognitive functions. This is a serious thing.  

Little or no exercise can leave one vulnerable to developing neurological disorders like dementia later in life.

But, not all exercise is equal in this area. Standard exercise activities increase blood flow 40%.

But biking tends to increase the general blood flow in your brain by 70%.  

Because of this, brain health and mental clarity will be greater for a person that bikes regularly. 

If for no other reason, this is a great reason to begin biking 10 miles a day!

Many people enjoy biking because it allows them to think more clearly. For stress and mental fatigue, this is one of the best options.

Many people enjoy solo biking for this specific reason. Bike trails are also designed with this aspect.

They incorporate a lot of greenery and nature that help to soothe the mind and improve the mood of a person.

Regular exercise also improves response times, active thinking and more mindful actions.

This factor alone showcases that biking 10 miles a day can improve the brain function of a person.

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9. Increases Spatial Awareness

Biking is a great activity, not just for mental and cardiovascular health.

It also helps develop the spatial awareness of a person.

A person can learn how to handle various terrains, cycling in different environments.

This awareness also ensures that a person is safe and understands their environment. It involves learning how to ascend, descend, turn corners and more.

A person has to learn about the bike as well as how to handle and use their body weight.

But, these skills only develop when a person starts to go biking on a regular basis.

Biking also relies on the gravitational center of a person. Without this, a person will not be able to bike safely.

Additionally, if you are going to be biking 10 miles a day, road safety needs to be the number one concern.

Many bike accidents are devastating, even with all the safety gear that they have.

By improving their spatial awareness, a person will begin to feel safer. They will have more awareness of the environment around them.

It also ensures that they are less likely to be caught off-guard or involved in accidents.

Spatial awareness also ties in with the reflexes and thinking abilities of a person as well.

All in all, biking helps to make one sharper and more aware of their environment.

10. Boosts Your Immune System

Biking 10 miles a day

One of the best things about biking and exercise, in general, is that it boosts the immune system.

Biking is an activity that improves the blood flow.

It also boosts the heart rate and helps to oxygenate the blood. All these help to boost the immune system of a person.

A study was conducted by Appalachian State University and UNC, which highlighted this factor.

The researchers studied a group of 1000 adults that were 85 years old and above.

The study showed that regular exercise improves the health of their upper respiratory system.

This factor helped folks to recover from the flu faster.

Moreover, it was found that people who exercise take 40% less sick leaves as compared to others.

Given this, exercises like walking, running or biking 10 miles a day can help to improve the health of a person.

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11. Exceeds Minimum for Physical Activity

According to the CDC, they recommended adults spend 150 minutes per week doing moderate exercise to reap the many benefits. 

If you were to bike 10 miles a day at a very average speed, you’d be biking around 350 minutes per week. 

Even if you simply biked every weekday as part of your commute, you’d still be biking approximately 250 minutes per week.

With these numbers, you are exceeding the minimum recommendation for moderate exercise, which increases your chances for reaping all the amazing benefits of exercise. 

12. More Environmentally Friendly

If you’re biking 10 miles per day for commuting, trips to the grocery store, or for reasons you would otherwise use a car, you are helping the environment! 

They have found that increasing your bike riding a moderate amount could save trillions of tons of CO2.

13. More Affordable

Not only does replacing your daily commute or car ride to the shops help the environment, but it can also save you some bank! 

Bikes are significantly more affordable than a car, they cost way less to maintain, and they require zero gas. 

Just think about what all you could do with that extra cash if you started biking 10 miles a day! 

14. Faster

I know, I know.. A bike isn’t faster than a car.

However, bikes are definitely faster than walking if you typically walk to places. 

You could even argue if you live in a huge, populated city like NYC, they are faster than cars considering the amount of crazy traffic!

15. Relieves Stress

Biking 10 miles a day can also provide riders with some much-needed stress relief. 

Researchers have found a correlation between biking more and lowered stress levels! 

16. Improved Confidence 

Besides lessening your feelings of stress, you can also improve your confidence by biking. 

Physical activity, such as biking, has strong ties with higher self-esteem and confidence.

17. Energy Boosting

Another unexpected benefit you may experience from biking 10 miles a day is an increase in both short-term and long-term energy

Because cycling is an endurance exercise that releases endorphins, you’ll often feel a quick energy boost while working out. 

Over time, you’ll be able to experience more energy overall because you will increase your endurance by biking daily. 

18. More Social Opportunities

Millions of people love biking. In any town, you are bound to find people passionate about the sport and gathering together on the weekends for group rides. 

From Facebook groups to talking with local bike shop owners, there are a wide variety of ways you can get connected with people and find a biking group that is just right for you. 

It’s hard finding friends and getting to know people these days.

Biking 10 miles a day will provide more social opportunities!

19. Fun

Simply put, biking is fun.

Downhills, superb views and riding with a community that shares your passion are just a few of the many reasons biking is fun! 

While it may not be for everyone, those that do bike every day usually love it (weather permitting, of course).

20. Longer Life Expectancy

Last, biking 10 miles a day actually has ties to longevity! 

In a study of over 1000 people, researchers discovered cycling athletes lived to be an average of 81.5 years old.

This is while the typical population only lived to 73.5 years old.

What a difference! 

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FAQ’s

Q: Is biking 10 miles a day good?

A: Yes, it is. As you’ve seen with all the benefits listed above, there are many reasons biking 10 miles a day is good for you!

It comes with both physical and mental health benefits, environmental benefits, and more. 

However, with anything fitness, it’s always best to consult with your doctor before committing.

Q: Is it okay to bike every day?

A: For most healthy people, biking 10 miles per day is not only okay, but great for you! 

However, knowing if it’s okay to bike every day is more of a decision to be made between you and your doctor.

Besides listening to your doctor, it’s also important to listen to your body. 

Your body will notice if biking this amount every day is causing too much stress or strain. If you notice unnecessary soreness or muscle discomforts, be sure to monitor and take care of your body!

Q: How long should it take to bike 10 miles?

A: On average, most people in moderate riding conditions will complete a 10 mile bike ride in approximately 45 minutes.

If you’re more of a beginner or your area has lots of hills, you can expect that number to be closer to a full hour.

If you’re more experienced, or have flat roads with pleasant weather, you might make it in around 30 minutes.

Q: How many calories does biking 10 miles burn?

A: Knowing how many calories you’ll burn is contingent on different factors including: weight, metabolism, level of fitness, level of exertion while riding, and more. 

If a 200 pound man is a beginner and he takes an hour to ride 10 miles, he will burn around 400 calories

But, if he is faster and rides 14 miles an hour (completing his 10 miles in approximately 43 minutes), he could burn up to 1100 calories! 

Q: What happens if you cycle every day for a month?

A: Most research points towards positive effects to your body if you cycle every day for a month.

Things like lowering your risk of disease, improved mental health, improved physical health, weight loss, improved energy, and more.

However, your results will depend on your current fitness level, your length and intensity of workouts, and other outside factors like your diet and habits.

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Pat Gould

I'm an avid runner having completed in 5 full marathons and countless half's. I love everything about the outdoors and doing my best to stay active!
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