What are the benefits and drawbacks of long-term cycling?

Long-term cycling has various effects on physical health, with benefits generally including improved cardiopulmonary function, strengthened lower limb muscles, enhanced metabolism, joint protection, and better mental well-being. Potential drawbacks include knee joint damage, negative impacts on spinal health, perineal compression, hand numbness, and neck discomfort. If in doubt, it is advisable to consult a healthcare professional beforehand. Detailed analysis is as follows:

I. Benefits

1. Enhanced cardiopulmonary function: Cycling is an aerobic exercise. Long-term regular practice improves the heart's pumping capacity, increases lung volume, enhances respiratory system function, and reduces the risk of cardiopulmonary diseases.

2. Strengthened lower limb muscles: During cycling, leg muscles are continuously engaged, effectively training major muscle groups such as the quadriceps and hamstrings. This builds lower-body strength and endurance, leading to firmer, more toned muscles.

3. Improved metabolic health: Regular cycling promotes energy expenditure, helps regulate blood glucose and lipid levels, reduces fat accumulation, and plays a positive role in maintaining a healthy body weight.

4. Joint protection: Compared to high-impact activities like running, cycling places less stress on the knee joints. It allows for effective exercise while minimizing joint strain, making it suitable as a long-term method for joint care.

5. Better mental well-being: Outdoor cycling exposes individuals to natural environments. The release of endorphins during exercise helps relieve stress, improve mood, and support overall mental health.

II. Drawbacks

1. Knee joint injury: Prolonged high-intensity cycling or improper riding posture can place excessive pressure on the knees, potentially leading to cartilage wear, synovitis, pain, and swelling.

2. Impact on lumbar spine health: Without proper lower back support, maintaining a bent-forward posture for extended periods increases strain on the lumbar vertebrae, possibly contributing to conditions such as lumbar disc herniation.

3. Perineal compression: Traditional bicycle saddles may compress blood vessels and nerves in the perineal area. Long-duration cycling can impair local blood circulation and cause discomfort.

4. Hand numbness: The hands bear part of the body’s weight and control the handlebars during cycling. Prolonged pressure may compromise nerve function and blood flow, resulting in numbness or reduced sensation in the fingers.

5. Neck discomfort: Excessive forward extension of the head while cycling keeps neck muscles under constant tension, which may lead to stiffness and soreness. Over time, this could contribute to cervical spondylosis.

To minimize risks, choose appropriate cycling gear, adjust saddle height and handlebar position correctly, and maintain proper riding posture. Control the intensity and duration of rides to avoid overexertion, and remember to take regular breaks during long rides.