Cycling in Toronto: Building the Body and the Brain

Cycling isn’t just a great way to stay fit and lower your risk of chronic disease - it’s also scientifically proven to reduce stress, help manage your circadian rhythms, and make you happier! Hopping on a bicycle and pedaling to work also benefits the environment by reducing carbon emissions (and traffic in our congested city). With all these physical, mental, and environmental benefits, it’s no wonder that cycling is becoming increasingly popular in Toronto. Below we’ve outlined some reasons why you should consider ditching your metro pass this summer and strap on a helmet instead.

Cycling and the body

It’s common knowledge that cycling is an excellent workout for the legs. Your quads, glutes, and calves all help you propel your bike across the city. However, few people realize that turning your cranks is also a great way to sculpt your upper body. Though it may seem like your legs are doing all of the work, your arms and core also get an intense workout, especially when climbing hills. Pedaling while standing forces you to stabilize your body over the bike and engages your core muscles and triceps, creating a total body workout. To target these areas try incorporating a steep incline into your daily commute or next weekend ride.

Cycling can also be a great alternative for people looking for a cardio workout without the strain that activities like running or jogging can put on the body. Unlike jogging, cycling is gentle on the knees, ankles, and spine, and helps preserve cartilage in these areas. Pedaling on a bike for 30-60 minutes will help you get your cardio workout while avoiding many of the injuries caused by running such as foot problems, knee issues, back pain, and impact-related injuries.

Getting your cardio workout through cycling is also a good way to lower your risk of chronic disease including heart disease, type two diabetes, and obesity. Cardio exercise not only decreases blood pressure and cholesterol levels, but also helps the body become more efficient at regenerating new cells.

Though some people like to head to the gym and hop on the stationary bike, cycling is most beneficial when done outdoors. Not only does the varying terrain and weather conditions engage more muscles, but cycling outside is also a great way to help regulate sleeping patterns. Getting a good workout will undoubtedly tucker you out and help you catch up on some much needed sleep. Plus, regularly cycling outside exposes you to daylight, which helps regulate your circadian rhythms and rids your body of cortisol, a hormone that can prevent regenerative sleep, explains Jim Horne of the Loughborough University’s Sleep Research Centre.

If better sleeps and disease prevention aren’t enough reasons to invest in a bike, consider how riding to work can also help you tap into the many benefits of regular physical activity. People who exercise regularly experience a number of benefits including raised metabolism and controlled weight, stronger immune systems, longer life spans, and better skin. Increased oxygen in the body delivers nutrients to skin cells more effectively while flushing toxins out of the body and increasing collagen production, reducing the appearance of wrinkles and effects of aging. Tapping into these benefits is as easy as hopping on your bike and pedaling to work in the morning.

The right bike for the right body

It’s important to note that cycling can actually be detrimental to your health if your bike doesn’t fit your body. A bicycle that is too big for you will actually create neck and back problems, and a seat set too high or low can cause greater stress to your knees. You’ll know your seat is at the right height if your knee is only slightly bent (about 25 degrees) when the pedal is at the lowest point in its rotation. Make sure you buy your bicycle from a shop that takes the time to find a frame that fits you, adjusts the seat to your optimal level, and helps set your handlebars for the safest ride. If you already own a bike, try taking it to a bike shop with knowledgable staff to make sure your bike is optimized for the safest ride.

Bicycles and the brain

Few people are aware of the cognitive benefits of cycling. In a recent study in the Journal of Clinical Diagnostic Research, scientists discovered that people scored higher on memory, reasoning, and planning tests after spending 30 minutes spinning on a stationary bike than they did before they started cycling. Not only did their scores improve after pedaling, but they also finished the tests much faster. Studies have also found that individuals who exercised before work improved their workload management, were more motivated, and increased their ability to deal with stress.

This is because cycling creates “rich capillary beds not only in your quads and glutes, but also in your gray matter,” reports Selene Yeager, an avid cyclist and contributor to Bicycling. When you pedal, you force your nerve cells to fire, intensifying the creation of proteins and compounds that ultimately promote the formation of new brain cells. Cycling also helps you release neurotransmitters, which are responsible for delivering messages between your brain cells, increasing brain function. This is especially important for adults whose brain connections weaken and slow with age.

Canadian neuroscientist Brian Christie is an avid cyclist and has implemented a “ride, work, ride, repeat” schedule to get the most out of his brain. The trick is to exercise enough, but not so much that you drain your body of the glucose and nutrients it needs to continue functioning. Christie recommends just 30-60 minutes of aerobic riding (at 75% of your maximum heart rate) to get the optimal brain-building workout.

Exercise also releases serotonin and has been proven to reduce stress and relieve anxiety, reports Yeager. After cycling for just 20-30 minutes your brain releases mood-lifting chemicals such as endorphins and cannabinoids, keeping you happier and more confident. Regular riders are also able to keep hormones like adrenaline and cortisol in check, meaning they can handle anxiety-inducing situations more easily than sedentary individuals. The Journal of Psychotherapy and Psychosomatics also revealed that cycling can help improve your energy levels by 20% and reduce fatigue by 65%. Pedaling helps your brain release dopamine, which is linked to your energy levels and has a number of positive benefits for the body.

Biking through Alexandra Park in Toronto

Cycling in Toronto

Whether you’re a seasoned city cyclist or new to the cycling scene, you should consider investing in a Cycle Toronto membership. Cycle Toronto is an organization that “advocates for a healthy, safe, cycling-friendly city for all.” Their goal is to help increase the number of people who bike to work in Toronto from 1.7% to 5% in 2016, and to reduce cycling-related fatalities and collisions by 50% from 2011 levels by integrating 400 km of new bike lanes across the city. The organization is member supported, so the more members they accumulate, the more funding they have to support advocacy and outreach campaigns, and the more influence they hold at City Hall. By joining Cycle Toronto, you not only get voting rights at the AGM, but you also receive discounts at bike shops, restaurants, and clothing stores (including Sweet Pete’s, Giant Toronto, Bikes on Wheels, MEC Toronto, Fresh, and Australian Boot Company!) across the city.

This summer, set a new challenge; if you live downtown try cycling into work instead of sitting on the TTC. It’s a great chance to get in a quick workout before and after work without hefty gym membership fees, and it might even help you perform better at work! If commuting by bicycle isn’t for you, don’t worry, Toronto is home to the Waterfront Trail and a number of excellent cycling paths for you to explore. Whatever you choose, be sure to strap a helmet to your head and a bell to your bike before hitting the road!