- Bicycling is a popular mode of transportation and exercise for millions of people.
- Past studies show that bicycling may provide a number of health benefits, including lowering a person’s risk for certain diseases.
- A new study has recently found that those who use bicycling as their main mode of transportation may also be lowering their risk for dementia.
Since the development of the first bicycle in 1817, bicycling has become a popular mode of transportation and exercise activity for millions of people.
Past studies show that bicycling can help improve a person’s heart health, reduce stress, and help with losing weight. Additional research has correlated regular bicycle riding to a lowered risk for several diseases, including type 2 diabetes and some cancers.
Now, a new study recently published in the journal
For this study, researchers analyzed data from the U.K. Biobank of almost 480,000 people with an average age of about 57 who had shown no sign of dementia. Information included main modes of travel, as well as sociodemographic and lifestyle characteristics. They tracked participants for a median of 13 years.
Participants were divided into four categories based on their modes of transportation. The nonactive group included participants who used a car, motor vehicle, or public transport, such as a bus.
Groups two and three were those who only walked and those who followed mixed walking with a combination of using nonactive and walking transportation methods. Group four were participants who either only used a bicycle or who used a bicycle in conjunction with other transportation types.
“Active travel (e.g., walking/cycling) is a feasible, sustainable form of exercise widely adopted by the public,” Liangkai Chen, PhD, associate professor in the Department of Nutrition and Food Hygiene at Huazhong University of Science and Technology, China, and lead author of this study, told Medical News Today. “We examined whether specific modes confer distinct neuroprotective benefits, as prior studies rarely addressed this nuance.”
At the study’s conclusion, researchers found that participants who regularly rode a bicycle for transportation had a lower dementia risk compared to participants who walked, drove, or took the bus.
“Our key finding: Participants using cycling/mixed-cycling modes had a 19% lower all-cause dementia risk and 22% lower Alzheimer’s disease risk vs. nonactive modes,” Chen explained. “This likely stems from cycling’s higher aerobic intensity and cognitive engagement (e.g., navigation, coordination), which may enhance neuroplasticity more than walking alone.”
Additionally, Chen and his team discovered that participants who regularly rode a bicycle for transportation, or mixed in bicycle riding with other modes of transport, were able to retain more volume in the hippocampus of the brain.
“Cycling/mixed-cycling was significantly associated with greater hippocampal volume. This matters because the hippocampus is central to memory formation and is among the first regions damaged in dementia. Retaining its structure may delay cognitive decline.”
— Liangkai Chen, PhD
“Promoting cycling as daily transport — even mixed with other modes — could be a practical strategy to reduce dementia risk and preserve brain structure,” he continued. “We plan to investigate dose-response relationships (e.g., cycling frequency/duration); examine how changes in active travel behavior over time impact brain health trajectories; and expand studies to diverse populations to address our cohort’s limitations.”
MNT spoke with Peter Gliebus, MD, director of cognitive and behavioral neurology at Marcus Neuroscience Institute, part of Baptist Health South Florida, about the study.
“This study provides compelling evidence that active travel modes, particularly cycling, can significantly reduce the risk of dementia and improve brain health,” Gliebus said. “It highlights the potential of simple, accessible lifestyle changes to make a meaningful impact on cognitive health, which is especially important for older adults.”
“It’s fascinating that cycling seems to offer a cognitive edge over walking, even though both are beneficial,” Kamal Wagle, MD, geriatric specialist with Hackensack University Medical Center’s Center for Memory Loss and Brain Health in New Jersey — who was not involved with this study — told MNT.
“While the exact mechanisms aren’t fully understood, there are some plausible explanations supported by already existing research. Numerous studies have linked aerobic exercise to improved cognitive function and reduced dementia risk. This new study adds to that body of evidence and suggests that the type of aerobic exercise might matter.”
— Kamal Wagle, MD
MNT also spoke with Clifford Segil, DO, an adult neurologist in private practice in Santa Monica, CA, who is also on staff at Providence St. John’s Health Center in Santa Monica, CA, about this research.
“An ounce of prevention is often worth more than a pound of treatment and we are still looking for any proven modification in middle age life which can decrease our risks of getting dementia or memory loss as we age,” Segil explained. “Nothing has been proven to be clearly neuroprotective and we are still looking for lifestyle modifications which improve our brain health as we age.”
We asked our experts for their top tips on the best way to start bicycling if they’re not already:
- Start Small: Begin with short, flat rides to build confidence and stamina. Focus on building endurance and getting comfortable on the bike before increasing distance or intensity. Listen to your body and rest when needed.
- Safety First: Use a properly fitted helmet and bright-colored clothing, and ensure the bicycle is adjusted for comfort and stability. Use lights and reflectors, especially when riding in low-light conditions. Be aware of traffic laws and practice safe riding habits. Consider taking a cycling safety course.
- Choose the Right Bike: Consider a bike with a step-through frame or a comfortable, upright bike like a hybrid, cruiser, or electric bike (e-bike). A professional bike fitting is highly recommended.
- Ride in Safe Areas: Opt for bike paths or quiet streets to minimize traffic stress.
- Gradual Progression: Increase distance and intensity gradually to avoid overexertion. Start by practicing in a park, on a dedicated bike path, or in a quiet neighborhood with minimal traffic. Pay attention to any pain or discomfort and stop riding if necessary. Don’t push yourself too hard, especially in the beginning.
- Warm-Up and Cool-Down Properly: Before each ride, do some light stretching or warm-up exercises. After each ride, cool down with gentle stretching to improve flexibility and prevent muscle soreness.
- Stay Hydrated: Drink plenty of water before, during, and after cycling, especially in warmer weather.
- Socialize: Join a local cycling group or ride with friends to make it enjoyable and motivating.
- Gentler Alternative to Joint Pain: Cycling is a low-impact exercise, minimizing stress on joints compared to walking, especially for older adults. This could allow for longer duration and higher intensity workouts, further amplifying the cardiovascular and cognitive benefits.
“Starting cycling later in life can be incredibly rewarding, but it’s important to prioritize safety and build up gradually,” Wagle said. “Before starting any new exercise program, especially if there are pre-existing health conditions, it’s crucial to consult a doctor. They can assess any potential risks and provide personalized advice.”
Who shouldn’t be cycling“Bicycling requires a lot of balance and dexterity and I would strongly discourage anyone in their 60s or older from starting to ride bicycles on the street even though we are supposed to remember how to do this for life. Patients with memory loss may have forgotten how to ride a bicycle. I would recommend a stationary bicycle at a gym to re-start this process.”
— Clifford Segil, DO
