Your Favorite Childhood Pastime Could Help You Live Longer, New Study Says

In America, we primarily rely on cars to get around. But that’s not the case in other parts of the world, including Europe and Japan, where bicycling is a common mode of transportation and activity for people of all ages. In fact, one recent study out of the University of Tsukuba in Japan found that cycling contributes to improved health and longevity—especially in older adults. We know taking a spin on a bicycle is good exercise, but it also often has a social component, which can boost our mental well-being. Here’s what to know about the longevity benefits of cycling.

How Does Cycling Boost Longevity Goals?

The main finding of the Japanese study—conducted by Kenji Tsunoda, PhD, a professor at the Institute of Health and Sport Sciences at the University of Tsukuba—is that cycling is associated with a reduced risk of both functional disability and mortality in older adults. “These protective effects are even more pronounced among those who do not drive a car,” he says. 

But we’re not talking about a casual bike ride over the weekend. “Our research suggests that the benefits of bicycling may stem more from its value as a mode of transportation than merely as exercise,” Tsunoda says. That said, “even occasional use can have meaningful health benefits, especially for older adults who no longer drive and want to visit places like grocery stores or friends' homes,” he adds.

So what is it about cycling that helps people stay in shape as they age? “Cycling offers clear physical health benefits as a form of aerobic exercise,” Tsunoda says. More specifically, it boosts longevity by strengthening the heart, improving circulation, and maintaining muscle mass, says Reuben Chen, MD, a physician specializing in sports medicine and pain management, and the chief medical officer at Sunrider International. 

“It works the quadriceps, hamstrings, calves, glutes, core, and arms, keeping them strong for mobility and balance,” he adds. Not only that, but according to Chen, strong leg muscles are directly correlated with improved longevity. “Using these muscles regularly prevents age-related decline, reduces joint pain, and lowers risks of chronic diseases,” he says.

Plus, one of the reasons cycling is a good activity as we age is that it’s gentle on the joints compared to high-impact endurance activities like running, says Gabrielle Lyon, MD a physician and the author of Forever Strong: A Science-Based Strategy for Aging Well. “That makes it a great option for older adults looking to stay active without overloading the knees or hips,” she explains. 

How Does Cycling Promote Mental Well-Being?

Like other forms of physical activity, cycling is associated with reduced risk of depression and anxiety, says John Rinker, MD, an internal medicine physician at OSF HealthCare in Pontiac, Illinois. “With older adults, there are particular associations between increased outdoor exposures and reduced risk of generalized anxiety and improved overall mental health,” he adds. Additionally, cycling enhances mental health by releasing endorphins, reducing stress, and improving mood, Chen says.

Beyond mental health, there are other benefits for our brains. “Cycling also improves brain health in general by increasing circulation and nutrient delivery to the brain,” Lyon says. “Since up to 20% of all dementia cases are directly tied to vascular dysfunction and all forms of dementia, including Alzheimer’s disease, have strong vascular components in their pathology, this seemingly minor benefit is actually quite profound.” 

Cycling also helps older adults engage with others socially. “Bicycling extends the distance one is willing and able to travel compared to walking, which can help older adults stay motivated to leave the house,” Tsunoda says. The range of destinations expands to include not only shops and clinics but also the homes of friends and relatives, leisure spots, restaurants, cafes, and transportation hubs like train stations and bus stops. These expanded options help reduce isolation and support emotional well-being.”

Does Bicycling Come With Any Risks as We Age?

Like any form of physical activity, cycling comes with some risks, especially as we age. “Falls, balance issues, and joint stiffness can all increase the chance of injury,” Lyon says. “Older adults may also have slower reaction times, impaired vision, or decreased coordination, which can make cycling more hazardous, particularly on busy roads or uneven terrain.” The good news is that there are ways around these risks. First, you can ride a stationary bike or three-wheeled bicycle, which reduces your chance of falling. “For outdoor cycling, wearing a helmet, using well-maintained gear, and sticking to smooth, familiar routes can all reduce injury risk,” Lyon says. “It’s also helpful to combine cycling with resistance training and balance exercises, which improve proprioception and muscular control, making it safer to ride longer into life.”