Does cycling in winter have real health benefits? Expert weighs in

As the temperature drops and the days get shorter, it’s tempting to just hibernate and neglect regular exercise routines. However, according to experts, winter cycling offers a myriad of health benefits and could renew your love for the winter months.

“From boosting immunity and combating seasonal affective disorder to maintaining fitness during the colder months, hopping on your bike during winter can do wonders for your physical and mental well-being,” says John Vinton, a bike expert and the spokesperson for Aventon Bikes. “With the right gear and techniques, it’s a safe and enjoyable activity for all ages.”

According to John, with only a small amount of preparation and a slight adjustment to summertime cycling habits, cyclists can experience the same joy in the winter as they do in the warmer months.

Joy and excitement are only the start of the benefits of winter cycling. John here lists the direct health benefits, as well as tips for making the most of cycling while staying safe in the harsher climate.

Boost Immunity

Winter is prime time for colds and flu, but regular exercise can help boost your immune system to fend off those pesky viruses. According to a study published in the National Institute of Health, moderate exercise helps increase the production of white blood cells, which play a central role in fighting off infections.

John adds, “Cycling outdoors exposes you to sunlight that naturally boosts Vitamin D levels in your body, vital for a strong immune system.”

Combat Seasonal Affective Disorder

Winter brings shorter days, meaning less sunlight and a risk of developing seasonal affective disorder. Avid riders use cycling as an effective way to combat this.

“Even a ride as little as 30 minutes can improve your mood, decrease tension, and increase energy levels. Being outdoors and getting sunlight can help regulate your body’s natural sleep-wake cycle,” says John.

Maintain Fitness During Colder Months

It’s easy to lose motivation and fall out of shape during the winter, but cycling can help you stay active and maintain your fitness levels. It’s a low-impact aerobic activity that strengthens your heart, muscles, and cardiovascular health.

But before you hop on your bike, John shares these expert-backed tips to stay safe during winter cycling:

• Wear Appropriate Gear: “Dressing appropriately for cycling in the colder months should include layers, starting with a moisture-wicking base layer, an insulating mid-layer, and a windproof and waterproof outer layer,” suggests John. “Don’t forget to protect your extremities with gloves, a beanie/earmuffs, and warm socks. Lastly, invest in high-visibility clothing to be seen by other road users.”

• Maintain Visibility: As the days get shorter, biking at night may be your only option. If so, John says, “Add lights to your bike, both in the front and back, and use reflective tape on your clothing and gear. Stick to well-lit routes, and if you must ride on the road, position yourself in the middle of the lane to avoid being hidden by parked cars and snow banks.”

• Adjust Your Cycling Techniques for Icy Conditions: “Avoid using your front brake too hard, as it can cause you to lose traction and fall,” warns John. “Instead, use your rear brake when slowing down and try to use wider tyres with lower pressure for more grip on icy roads.”

John Vinton, a Spokesperson for Aventon Bikes, said: “From boosting your immune system to keeping off the winter blues, cycling has been a constant source of joy and well-being for many people in the colder months. Winter cycling offers a range of health benefits, but don’t forget to prioritize safety and wear appropriate gear.

“So, don’t let the winter weather stop you from getting on your bike and reaping the rewards of this enjoyable and healthy activity. Stay on top of weather reports to avoid any storms or extra icy conditions, then get out there – and, as an added bonus, the bike paths will be much less busy!”