Bikes are good for brains
Bikes are good for brains
The compelling mental health benefits of riding a bicycle
Bicycling isn't just a mode of transportation, it's a powerful tool against depression and anxiety. May is both Bike Month and Mental Health Awareness Month, which is a happy coincidence for anyone promoting human flourishing.
Endorphins, serotonin, dopamine, and cortisol have a powerful effect on mental health. Using a bike to get around stirs all this stuff up in your body, which ends up combating depression and anxiety. This directly relates to infrastructure, because the health benefits of riding a bike can be erased if you’re stressed out by dangerous drivers. Not every ride can be through a quiet park, but there’s no reason to make “share the lane” the only option.
So for anyone looking for medical reasons to promote bike infrastructure for all ages and abilities, here’s why bicycling is a miracle drug.
Endorphins: Nature's Painkillers
Riding a bike releases endorphins, the body's natural painkillers. The Mayo Clinic found that regular physical activity significantly alleviates symptoms of depression by increasing endorphin production. This "runner's high" enhances overall mood and well-being, which is like killing the pain that causes depression.
Exercise may be a way of biologically toughening up the brain so stress has less of a central impact. Usually within five minutes after moderate exercise you get a mood-enhancement effect.
Exercise is something that psychologists have been very slow to attend to. People know that exercise helps physical outcomes. There is much less awareness of mental health outcomes — and much, much less ability to translate this awareness into exercise action.
—Michael Otto, PhD, Boston University
Serotonin: Mood Regulation
Using a bike boosts serotonin levels, which regulate mood, sleep, and appetite. The CDC’s report Benefits of Physical Activity (2018) highlights that regular exercise can be as effective as antidepressants for some people with depression due to its impact on serotonin levels. Anytime I share this information, someone gets offended. But in the same way saying cycling is great doesn’t mean that driving is evil, saying a patient gave up pills doesn’t mean that pills are evil.
Exercise enhances the uptake of serotonin in the brain, which helps to alleviate feelings of depression and anxiety.
We are reaching a point where not prescribing physical activity should be considered patient neglect
—John Ratey, PhD, Harvard Medical School
Dopamine: Pleasure and Motivation
Whether it’s for exercise, commuting, or making short trips, using a bicycle to get around increases dopamine. Not only does it make you feel good, it makes you want more of the good stuff.
Dopamine is the neurotransmitter, the chemical messenger, most involved in processing rewards. The more dopamine a drug or behavior releases, the more addictive it probably is.
Dopamine is the final common pathway for all pleasurable, intoxicating, rewarding experiences. Different drugs and behaviors work on different systems, but ultimately, they all affect dopamine.
—Anna Lembke, MD, Stanford University
Cortisol: Stress Reduction
Stress elevates cortisol, but cycling helps regulate this hormone. There’s no way to entirely avoid stress, and cortisol has important functions in the body. It’s the “fight or flight” hormone, and it needs to be kept in check.
Too much cortisol from any cause leads to Cushing’s syndrome; the symptoms and signs of which include redistribution of fat to the face, upper back and abdomen, weight gain, stretch marks, bruising, extra hair growth, irregular periods in women, loss of muscle, trouble sleeping and emotional problems, such as depression.
Too little cortisol is part of the syndrome called Addison’s disease, often marked by low energy, joint and abdominal pain, weight loss, diarrhea, fever, and electrolyte disturbances.
—Ted Friedman, MD, PhD, UCLA
The Miracle Drug
The interplay of endorphins, serotonin, dopamine, and cortisol has a well-documented impact on mental health. I’ll leave you with this shareable list for social media: 30 research-backed reasons that bikes are good for brains.
Bike riding boosts endorphin levels, improving mood and reducing pain.
Regular bike riding increases serotonin, which helps regulate mood, sleep, and appetite.
Riding a bicycle enhances dopamine levels, improving motivation and pleasure.
Regular bike riding helps manage cortisol levels, reducing stress and anxiety.
Physical activity like bike riding promotes better sleep patterns.
Riding a bicycle can be as effective as antidepressants.
Bike riding increases blood flow to the brain, enhancing cognitive function.
Bicycling can increase brain volume in areas related to memory and learning.
Riding a bicycle promotes the growth of new brain cells in the hippocampus, improving memory.
Regular physical activity reduces the risk of cognitive decline and diseases like Alzheimer’s.
Riding a bicycle provides a mental break from daily stressors.
Physical activity like bike riding can enhance creative thinking.
Regular bike riding improves concentration and focus.
Riding a bicycle stimulates the release of neurotransmitters that improve mood.
Bicycling builds mental resilience and coping mechanisms.
Group bike rides promote social interaction, which is beneficial for mental health.
Riding a bicycle outdoors exposes people to nature, which has calming effects on the brain.
Regular bike riding creates a routine, which can be stabilizing for mental health.
Completing goals like using a bike instead of a car provides a sense of achievement and boosts self-esteem.
Riding a bicycle encourages mindfulness and being present in the moment.
Bike riding increases overall energy levels, enhancing mental alertness.
Riding a bicycle can help manage chronic pain by increasing pain tolerance and reducing the perception of pain.
Consistent bike riding reduces the risk of stroke, which can affect brain function.
Regular physical activity improves decision-making skills.
Bike riding helps lower blood pressure, reducing the risk of brain damage from hypertension.
Bike riding reduces anxiety and helps to balance mood.
Regular bike riding improves balance and coordination.
Cycling can help to lower the symptoms of ADHD.
Riding a bike promotes cardiovascular health, which improves brain function.
Bike riding outdoors provides a sense of freedom and adventure for kids, seniors, and everyone in between.