Just 20 minutes of daily cycling can almost half your risk of dying from a heart related disease. Amar Singal, the Senior Interventional Cardiologist at Sri Balaji Action Medical Institute, New Delhi, highlights several studies suggesting the same. A study conducted by the Purdue University concluded that regular cycling can cut your risk of heart disease by a whopping 50 percent. Similarly, the Copenhagen Heart Study, which monitored over 5000 people over a period of 14 years, found a major association between high intensity cycling and reduced risk of coronary heart disease death. Cardiovascular diseases are responsible for over 30 percent of the global deaths annually. In India too, cardiovascular disease is the leading cause of deaths today, accounting for more than a quarter of all mortalities. The Global Burden of Disease study has estimated that CVD death rate in India is 272 per one lakh population which is higher than the global average of 235. Interestingly, as many as 50 percent of heart disease related deaths can be prevented by adopting healthy habits and a hygienic lifestyle. ‘Cycling when done regularly helps raise the levels of heart-protecting HDL cholesterol and reduce the levels of dangerous triglycerides.’ Much like smoking, physical inactivity is also a significant risk factor for heart disease. In fact, physical inactivity is associated with many of the leading causes of lifestyle diseases like obesity, diabetes, hypertension, cardiac ailments and even some forms of cancer. According to the World Health Organization, insufficient physical activity is one of the ten leading risk factors for death worldwide. While we count smoking as a serious health hazard, physical inactivity is hardly considered a life risk. The WHO recommends that adults between the ages of 18-64 years should indulge in at least 150 minutes of moderate-intensity physical activity throughout the week. A daily cycle ride of just 20 minutes is sufficient to achieve this target. Counting on the benefits of cycling, Singal explained, "Cycling is one of the best cardio exercises for people of all age groups and all body types. It not only helps burn calories and keeps weight under control, but also helps build stamina and increase muscle and bone strength. Being a low impact exercise, it is also soft on the joints and unlike hard gym training sessions, it doesn't put you at risk of overuse injuries or sprains. This is why it can also be taken up by elderly people who have arthritic joints." "At the same time, cycling is also a major stress relieving exercise, especially when undertaken in a congenial environment such as a park or a non-congested road. Regular cycling stimulates and improves your heart, lungs and circulation, reducing your risk of cardiovascular diseases," he added. Persistently elevated levels of blood pressure have the potential to damage the blood vessels which causes heart attacks. Exercise helps keep blood pressure under check and cycling is the most potent cardio exercise. Cycling also reduces the risk of type 2 diabetes. The rise in incidence of type 2 diabetes is a major cause of concern in India. Physical inactivity and obesity are considered to be the leading risk factors for type 2 diabetes. "Yet again, cycling is a very good way of keeping your weight under check and preventing diabetes. Keeping body weight under control: Obesity is today the key driver of hypertension, diabetes and cardiovascular diseases in India. Rise in the obesity epidemic including in young children is again attributed to physical inactivity," he said. The people, who cycle regularly, will tell you that it is a wonderful stress busting exercise. There is no other workout as calming as riding a bicycle in a green environment. Keeping stress under control is also important to check the risk of cardiovascular disease and stroke. Cycling when done regularly helps raise the levels of heart-protecting HDL cholesterol and reduce the levels of dangerous triglycerides. Cycling can be adopted in daily life without actually demarcating time for exercise as it can be incorporated as a mode of transport.Source: ANI << We Get Distracted While Performing a Task Japanese Encephalitis Death Toll Rises to 39 in Odisha's Ma... >> Recommended Reading Walking and Cycling can Cut Cardiovascular Death in Elderly by 50% Moderate physical activities such as walking and cycling are associated with a greater than 50% reduction in cardiovascular death in people over the age of 65. READ MORE Cycling to Office may Cut Risk of Type 2 Diabetes Though marked as a recreational activity, cycling can significantly reduce the risk of Type 2 diabetes, if used as a means of transport to work daily. READ MORE Weight Cycling: How Most People Lose and Regain Weight Most people lose, gain and maintain their weight inconsistently, and those who lose the most weight are most likely to keep it off and and keep losing. READ MORE Russia's Sports Minister Denies Doping Cases in Cycling Russian cyclist Yelena Brezhniva, a two-time European champion, Katusha rider Eduard Vorganov and Italy's Luca Paolini were tested positive for various drugs in 2015. READ MORE Aortic Valve Stenosis Aortic valve Stenosis is an abnormal narrowing of the c valve. Symptoms include angina, and that of heart failure. Aortic valve replacement is effective therapy. READ MORE Exercise and Fitness Exercise is about revamping your lifestyle, not just weight loss. Exercise to get healthy – that way, you’ll last longer at it and get better results. READ MORE Exercise Bikes or Elliptical Trainers: Which is Better? Cycling on an elliptical machine or exercise bike are excellent home based workouts, providing aerobic exercise and help increase heart rate and burn calories. READ MORE Exercises to Grow Taller An article that highlights on the list of exercises that aids to grow taller. READ MORE Health Benefits of Cycling For Women Cycling is a physical activity that is fun and time-efficient and is one of the best ways to reduce health problems specially in women. Read more to know the major health benefits of cycling on women. READ MORE Mitral Valve Prolapse Mitral Valve Prolapse is a relatively common condition and causes leakage of blood through the valve. MVP is not life-threatening in most instances. READ MORE Pericarditis Pericarditis occurs when the pericardium gets inflamed. Pericarditis is characterized by severe chest pain. READ MORE Statins Statins are new wonder drugs that are proving to be efficacious, not merely in relieving symptoms but also offering several health benefits. READ MORE Most Popular on Medindia Daily Calorie Requirements Calculate Ideal Weight for Infants Vent Forte (Theophylline) More News on: HeartHealthy HeartExercise and FitnessStatinsMitral Valve ProlapseAortic Valve StenosisExercises to Grow TallerHealth Benefits of Cycling For WomenPericarditisExercise bikes or Elliptical trainers: Which is Better?