This Popular Hobby May Help You Live Longer, New Study Reveals

From taking a leisurely ride along a trail to hopping on your bike to get to and from work, cycling is an enjoyable activity for many. Plus, it might be the key to a longer life. According to a new study from the University of Tsukuba in Japan, cycling can improve health and longevity in older adults.

Participants in the 10-year study had a median age of 74 and spanned different biking activity levels—from non-cyclists to those who rode up to 2.5 hours a week. Those who biked displayed better health later in life with less need for long-term care.

Kenji Tsunoda, PhD, the professor at the Institute of Health and Sport Sciences at the University of Tsukuba who led the study, says that cycling can help prevent cardiovascular diseases and maintain muscle strength, contributing to a longer life. "Aging tends to cause more pronounced muscle decline in the lower limbs than in the upper body, which is a major factor in the onset of frailty and the need for long-term care. Cycling, which primarily engages the lower body, is therefore an effective means of preserving lower limb strength in older adults," he says.

The researcher also notes that cycling requires constant balance, using your eyes and ears to stay aware of the surrounding environment to navigate to your destination. "This combination stimulates both the body and the brain," Tsunoda says. "In this way, cycling is not only beneficial for physical health but also provides cognitive stimulation, making it a highly effective exercise for maintaining overall health in older adults."

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Plus, Tsunoda says that bicycling allows a person to travel further than walking. "This can help older adults stay motivated to leave the house. Their range of destinations expands beyond shops and clinics to include the homes of friends and relatives, leisure spots, restaurants, cafes, and transportation hubs like train stations and bus stops." He adds that this helps reduce isolation and support emotional well-being, particularly among older adults who don't drive.

With this in mind, Tsunoda says that the research suggests that older individuals may benefit more from cycling as a mode of transportation rather than exercise. "Whether an older adult thinks, 'I can get there by bike' versus 'It's too far, so I'll just stay home' can greatly impact their quality of life and long-term prognosis," he says. "From this perspective, the meaning and effects of cycling differ between younger people—who may cycle primarily for exercise—and older adults for whom the ability to access their environment is a key part of maintaining well-being."

A study published in BMJ Public Health in 2024 reported similar findings regarding the physical health benefits of cycling, revealing that commuters who regularly biked to work had significantly lowered their risk of early death, hospitalizations, and a range of chronic illnesses.

The 18-year study involved 82,297 adults in Scotland aged 16 to 74 who commuted by bike. Researchers found that commuters who regularly biked to work had a 47 percent lower mortality risk than those who traveled by car or public transportation.

Cycling was also linked to a 24 percent reduced risk of cardiovascular hospitalizations, a 51 percent lower risk of dying from cancer, and improved mental health, as measured by fewer prescriptions for anxiety and depression. The Scottish researchers also pointed out that, unlike other forms of exercise that require time and effort, commuting by bike can easily fit into a person's schedule.