Expert says 21 minutes of one activity daily 'reduces diabetes risk'
When we think of exercising to improve our health, most people picture going to the gym or hitting the track for a jog. But one expert has recommended a different path to success, with a simple exercise that he says is "all you need" for all-round health benefits, including reducing the risk of diabetes and improving mental health.
John Vinton, CEO of Aventon Bikes, 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.”
Health benefits of cycling just 21 minutes per day
According to the CDC in the US, adults need 150 minutes of moderately intense physical activity per week. Split across seven days, that totals 21 minutes per day. “Cycling on the road usually counts as moderately intense activity because elevation changes dictate how hard you have to pedal,” said John. “Of course, if you’re pedalling up a hill the whole time, that would count as intense physical activity.”
The CDC recommendation states that adults can substitute 150 minutes of moderate activity with 75 minutes of intense activity, which works out to roughly 10 minutes per day. “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,” said John.
Reduced risk of mortality: Regular cycling is linked to a significant decrease in the risk of death from all causes. Engaging in just 100 minutes of cycling per week can lower mortality risk by approximately 17%, with even greater reductions for higher cycling durations.
“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,” John said.
Lower cardiovascular disease risk: Numerous studies indicate that cycling lowers the risk of cardiovascular diseases, including coronary heart disease. Regular cyclists experience a notably reduced likelihood of heart attacks and other heart-related conditions.
Decreased risk of type 2 diabetes: Cycling is associated with a reduced prevalence of type 2 diabetes. Studies show that those who cycle regularly are less likely to develop diabetes, and consistent participation offers substantial benefits.
Weight management: Cycling helps maintain a healthy body weight and reduces the risk of obesity. Cyclists generally have lower body mass indexes (BMIs) and waist circumferences than non-cyclists, with evidence suggesting a 15-25% lower risk of becoming obese.
Improved mental health: Cycling is linked to lower stress levels and enhanced mental well-being. Regular cyclists report higher quality of life and greater satisfaction, alongside reduced symptoms of anxiety and depression.
Enhanced bone health: While cycling is not a weight-bearing exercise, it contributes positively to overall physical activity, which is important for maintaining bone density, particularly when combined with other weight-bearing activities.
Increased longevity: Cycling, especially for commuting, has been shown to increase lifespan. Studies indicate that commuting by bike significantly reduces mortality risk.
Lower incidence of cancer: Although the evidence is mixed, some studies suggest that cycling may be associated with a lower risk of certain cancers, especially lung cancer in women.
Enhanced cognitive function: Physical activity, including cycling, is known to improve cognitive function and executive function, leading to better decision-making and mental clarity.
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.”