9 Amazing Health Benefits of Cycling for Kids

By Mahak Arora | Updated: 22/05/2024

With rapid technological advancements, the key mantra is “Go digital”. Although digitalisation has benefits, children are excessively drawn towards gadgets, such as playing video games, watching cartoons, etc. Parents find it challenging to bring them into the real-world environment. Playing outdoor games is diminishing slowly. However, you can introduce your children to cycling, which is fun and one of the best activities to keep them active, healthy, happy and rejuvenated. Beyond the physical advantages, cycling can positively impact a child’s mental well-being by reducing stress, improving mood, and fostering a sense of independence and confidence. Let us look into the benefits of cycling for kids.

Health Benefits of Cycling for Children

Cycling is considered a low-impact, healthy, yet fun-filled activity. Children enjoy cycling as it makes them feel independent. Initially, they might find it strenuous, but it will encourage them and become their favourite pastime. Let’s look at some health benefits of cycling.

1. Improves Cardiovascular Health

Cycling is an excellent aerobic exercise that strengthens the heart, improves circulation, and enhances overall cardiovascular fitness. Regular cycling helps kids develop a strong heart and lungs, reducing the risk of heart disease later in life (1).

2. Builds Muscle Mass

Although it’s a known fact that cycling is good exercise for the legs, it strengthens the entire body. It builds and strengthens muscles slowly and steadily. If you are worried about stressing your child by making them cycle, then wipe off that worry, as cycling is a slow but effective activity that helps your child in the long run.

3. Relieves Stress

Cycling is an excellent stress buster. Children have a hectic day at school and feel completely drained in the evenings. A bicycle ride can help them recharge their energy. Being out on their own after a long day in school helps them relieve their stress and make them happier. Worries come down, and they become calmer after their bicycle rides (3).

4. Strengthens Emotional Wellness

Cycling boosts confidence in children. It enhances their self-confidence because they now begin to move out independently. They become aware of their body and their surroundings and feel more responsible. It helps them know the world and prepares them to adapt to their environment. Their confidence allows them to be comfortable outside the home without entering a zone of fear or helplessness. Parents sometimes accompany their children for fun rides, which strengthens family bonding. Children tend to enjoy their rides more and make beautiful memories, which makes them more positive and happy.

5. Enhances Socialising Skills

Cycling helps children and people in the neighbourhood socialise. It enhances their communication skills and gives them an opportunity to make new friends, share their views, share secrets, discuss their own little problems, and have fun together. The joy of having fun riding as a group can be even more enriching than riding alone.

6. Keeps Them Active

Being less active and using gadgets on indoor virtual games confines children to the indoors and makes them lazy and inactive. This can lead to childhood obesity in some children. Cycling is one of the best activities to reduce weight and keep them active (2). Cycling gets the kids outdoors and helps them be active because exercising their legs allows them to tone their bodies and remain healthy.

7. Better Coordination and Balance

Balancing on a cycle requires coordination between different parts of the body. As children practice cycling, they not only improve their overall balance and motor skills, but also develop skills that can benefit them in other physical activities and sports, fostering a well-rounded physical development.

8. Increases Stamina and Endurance

Cycling enhances a child’s stamina and endurance, allowing them to engage in physical activities for longer periods without getting quickly tired. This increased endurance supports overall fitness and energy levels.

9. Improves Mental Health

Cycling is known to reduce anxiety and depression. The physical activity releases endorphins, which improve mood and create a sense of well-being (4). It also offers a sense of freedom and adventure, boosting mental health.

Safety Tips to Keep in Mind

Although cycling has many benefits and keeps children healthy, it is mandatory to follow safety guidelines. Following are some of the safety guidelines that come in handy when your child is ready to explore his cycling journey:

Most of the cycles are designed and manufactured based on international standards. If your child is a beginner, getting cycles with safety stabiliser wheels is always recommended.
Ensure that your child uses cycling helmets for safety.
Children can end up having a fall with scraped knees and bruises. Sometimes, it can be risky. However, you should still introduce your child to cycling. These falls are learnings that make them extra cautious and force them into taking safety precautions.
Ensure that the bicycle is serviced regularly to help it function at its optimal best.
Familiarise your child with the parts of a bicycle, the various problems that they can run into while cycling, and tips about how to handle themselves and the cycle in case of an emergency. These tips can come in handy when they are in need.

FAQs

1. Is cycling safe for children?

Cycling is generally safe for children when proper safety measures are followed. Ensure that your child wears a well-fitted helmet, follows traffic rules, and rides in safe areas away from heavy traffic. Regular bike maintenance to ensure it’s in good working condition is crucial for safety.

2. At what age can children start cycling?

Children can start learning to cycle as early as 3 to 4 years old, although the exact age may vary depending on each child’s physical development and coordination skills. Start with a balance bike or training wheels to help them gain confidence before transitioning to a regular bicycle.

3. How much cycling should children do each day?

The amount of cycling children should do each day depends on their age, fitness level, and personal preferences. As a general guideline, aim for at least 60 minutes of moderate to vigorous physical activity spread throughout the day, including cycling (6). Encourage kids to enjoy cycling as part of their daily routine, whether biking to school, riding with friends, or exploring local parks and trails.

4. What are some tips for encouraging kids to cycle?

Here are some helpful tips to encourage and foster a love for cycling in children:

Let children see you enjoying cycling and make it a family activity.
Plan bike rides to exciting destinations like parks or ice cream shops.
Ensure the bike is the right size and fits your child’s age and height (5).
Praise their efforts and progress, and be patient as they learn and improve their cycling skills.
Teach them the importance of wearing helmets and following road rules while cycling.

You might fret about sending your child out cycling, but remember the health benefits and the joy it brings your child. Watching your child make a million memories as their bicycle bells clink endlessly is a pleasure.

References/Resources:

1. 3 Kinds of Exercise That Boost Heart Health; The Johns Hopkins University; https://www.hopkinsmedicine.org/health/wellness-and-prevention/3-kinds-of-exercise-that-boost-heart-health

2. Bicycling; Harvard T. H. Chan School of Public Health; https://nutritionsource.hsph.harvard.edu/bicycling/

3. Benefits of riding; Queensland Government; https://www.qld.gov.au/transport/public/bicycle-riding/benefits-of-riding

4. Exercising to relax; Harvard Health Publishing; https://www.health.harvard.edu/staying-healthy/exercising-to-relax; July 2020

5. Buying a Bike for Your Child; STANFORD MEDICINE CHILDREN’S HEALTH; https://www.stanfordchildrens.org/en/topic/default?id=buying-a-bike-for-your-child-1-2954

6. Physical activity; WHO; https://www.who.int/news-room/fact-sheets/detail/physical-activity