Recently, an expert proposed a simple but effective method to improve health and reduce the risk of diabetes type 2.
The US CDC recommends adults to exercise moderate intensity 150 minutes per week.(Artwork)
John Vinton, CEO of Aventon Bikes Company (based in the US), said that cycling 21 minutes a day is "all you need" to achieve comprehensive benefits for health, inIt reduces the risk of diabetes.
John said: "All you need is cycling 21 minutes a day. Below, I will explain the reason as well as the great benefits of cycling for health."
Cycling 21 minutes a day can bring great benefits
The US CDC recommends adults to exercise moderate intensity 150 minutes per week, equivalent to about 21 minutes a day.John explained: "The cycling on the road is often counted as a moderate intensity.
Here are the great benefits of cycling:
- Reduce the risk of diabetes type 2:Cycling is associated with reducing the incidence of diabetes type 2. The study shows that regular cyclists are less likely to have diabetes.
- Reduce the risk of death:Regular cycling is involved in significantly reducing the risk of death due to all causes.Just cycling 100 minutes per week can help you reduce about 17% of the risk of death, even reducing more if cycling more.
John explained: "If you cycle 21 minutes a day, you will cycle 150 minutes a week, this will help you easily achieve this goal."
Regular cycling is involved in significantly reducing the risk of death due to all causes.(Artwork)
- Reduce the risk of cardiovascular disease:Many studies show that cycling reduces the risk of cardiovascular diseases.Bicyclists are often at risk of heart attack and heart -related diseases significantly lower.
- Weight management:Cycling helps maintain healthy body weight and reduce the risk of obesity.Bicycle riders often have a lower body index (BMI) and waistline than those who do not ride a bicycle, with evidence that the risk of obesity is 15-25%lower.
- Improve mental health:Cycling is associated with reducing stress levels and improving mental health.Bicycle riders regularly report that the quality of life is higher and greater satisfaction, along with reducing anxiety and depression symptoms.
- Improve bone health:Cycling enhances bone health by enhancing the level of physical activity, this is very important to maintain bone density;This is especially beneficial when combined with other bearing exercises.
- Lower cancer incidence:Being able to cycle can help you reduce the risk of cancer, studies have shown this interesting connection, with a significantly lower rate of lung cancer in women.
- Improved cognitive function:Cycling can also promote our brain, because there is more and more evidence that cycling helps to enhance cognitive function, improve decision -making skills and eliminate brain fog.
Regarding the start of cycling, John said: "If you are worried about how to start cycling, don't worry, there are some ways to put cycling into your daily habits.Using bicycles to work in a short distance - if you can ride a bike to work, this will help you increase the activity, save money and reduce carbon emissions.Only cycling one or two days a week when it starts. ”
John continued: "If you can't ride a bike to work, you can cycle longer on weekends, explore local parks or trails. If you have a busy schedule, use exercise bikesAt home (at home or in the office) can help you achieve your daily goals.Suitable for you and turn it into a habit. ”