12 Amazing Benefits From Riding a Mountain Bike

Mountain biking has grown in popularity over the years and it’s easy to see why.  As one of the most popular outdoor sports, mountain biking offers bikers a unique sport to explore the outdoors and get their adrenaline fix. There are several physical and mental benefits of mountain biking as well.

People who mountain bike can benefit from improved heart health, weight loss, and improved coordination. In addition to physical health, mountain biking has also been linked to improved mental health and ability. Studies have even shown that just riding 30 minutes a day can help improve cognitive abilities such as memory, planning, reasoning.

As you can see, there are several reasons to go mountain biking and many benefits that will come from riding consistently. I’ll walk you through 12 major reasons why I love mountain biking and why you should start mountain biking today.

As expected, mountain biking has some amazing physical benefits. One of those includes overall better heart health and cardiovascular system.

Mountain biking can improve heart health in a variety of ways.  Regularly mountain biking can lower blood pressure, strengthen your heart, and significantly lower your chance of developing cardiovascular disease. The British Medical Association conducted a study that showed individuals who biked 20 miles or more a week had a 50% decrease in risk for coronary heart disease.   This reason alone causes anyone to take an interest in the sport and start riding.

One reason why mountain biking is a great exercise for people is that it requires the use of large muscle groups that use higher levels of oxygen to operate. While riding down a difficult trail or hill, riders can experience an average of 150-165 bpm – sometimes much higher depending on the intensity of the ride. In addition, the adrenaline alone from riding down simpler or slower trails should provide your body with a great cardio workout.  Simply getting your heart pumping and working will also improve your overall physical health in other areas.

Harvard University highlighted the advantages of biking by highlighting one study of over 250,000 cyclists. The participants were separated into five groups based on how they went to and from work on a normal day: walking, cycling, driving or taking public transit, mixed walking (a mixture of walking and riding), and mixed cycling (a combination of walking and cycling) (cycling and riding). They discovered that riding a bike to work was linked to a lower risk of being diagnosed with cardiovascular disease or cancer, as well as dying of any cause, over a five-year period. 

Doctors view heart attacks and strokes as two of the most dangerous health concerns today. Regular exercise can help you avoid these problems while also lowering your blood pressure and cholesterol. 

Mountain biking is also a great alternative to more traditional forms of exercising.  Biking is a perfect combination of workout and adventure. Whether it be riding up a hillside or cruising down a speed chute, mountain biking is guaranteed to not only make you break a sweat but give you that adrenaline fix. 

Mountain biking is an excellent way to lose weight and stay healthy. Riding builds muscle, increases your energy levels, and burns calories. While caloric burn varies depending on the trail you’re riding, mountain biking on average burns roughly 600 – 700 calories per hour. This is 100 calories per hour more than your average road bike ride you would do in the city.

As a cardio workout, mountain biking is much less hard on your joints and body than running. The choice to bike more will pay off in the long run by lowering your chance of developing joint inflammation or arthritis later on in life. In addition, mountain biking is a lot more fun and entertaining than going to the gym or running around in the city – which makes it an excellent choice for those looking to mix up their workout routines.

Moreover, mountain biking is highly adjustable when it comes to its intensity. Cycling may be done at a variety of levels of difficulty. If you have a tendency to move slowly, you can coast from time to time or utilize the lower gears to relieve the strain on your legs. 

There are several amazing benefits of mountain biking when it comes to mental health. 

Mountain biking is, at its most basic level, exercise, and activity that causes the body to generate endorphins-feel good hormones. Simply by going out for a 20-minute ride, you can experience these endorphins and feel much more relaxed and calm. Mountain biking also exposes riders to nature and provides a therapeutic effect (ecotherapy) that helps people get away from the stress and worries from the office. 

Nature really does have a positive impact on us, and ecotherapy has proven to be effective. This is becoming a therapy option for mental health disorders, including depression. Fortunately, as mountain bikers, this is included in the package. Those hours spent on the trails allow you to reconnect with nature and escape the worries of everyday life. 

Lastly, you may re-establish your self-confidence by working towards something, seeing yourself improve, and eventually accomplishing it. How wonderful does it feel to conquer that hard trail feature, land a new jump, or reach the summit of that monster climb? Those small victories serve as reminders that you can do everything you set your mind to.

When you think about some of the health benefits of mountain biking, it’s easy to think of some of the physical benefits like decreasing blood pressure or weight loss. However, one hidden benefit that many people may not know is that consistent mountain biking helps individuals develop better brain activity and cognitive function. For example, mountain bikers can have better motor skills and help prevent cognitive issues later in life.

However, the cognitive benefits don’t stop there. Mountain biking provides better brain connectivity. White matter, which is primarily located underneath the surface of the brain, has been compared as a subway system that connects different parts of the brain. A malfunction in this system might cause slowed thinking and other cognitive issues. Fortunately, research shows that exercising a motor skill, such as pedaling and cornering down a trail, can help maintain the system operating smoothly. 

Biking’s influence on Parkinson’s disease is perhaps the most notable benefit. Cycling has been proven in several studies to be particularly beneficial in helping to slow down the symptoms of Parkinson’s disease, and many pleased patients can attest to this. According to researcher Jay Alberts, this might be because aerobic exercise alters the brain by stimulating the same regions as medicine does. Biking also improves gray matter connections in the brain, which may aid in the reduction of Parkinson’s disease symptoms.

Unlike most exercises, mountain biking will not make your joints feel worse. Yes, even if you have arthritis, you can ride a bike.

Mountain biking has also been shown to help joint health and decrease the symptoms of arthritis. In some studies cycling and swimming were shown to considerably reduce joint pain, stiffness, and physical limitations, as well as improve quality of life, in middle-aged and older individuals with osteoarthritis, according to a research article published in the Journal of Rheumatology (OA). 

Furthermore, another benefit of biking is that there is less joint tension. Mountain biking is a low-impact activity. Biking reduces impact stress on weight-bearing joints such as the hips, knees, and feet. Additionally, the movement stimulates the joints, reducing discomfort and stiffness. 

Lastly, mountain biking provides muscle strengthening. The bike’s moderate pedal resistance not only enhances the range of motion at the hip and knee but also develops your quadricep muscles (on the front of your thighs). Pedaling engages your glutes and hamstrings (the muscles at the rear of your leg) to a lesser extent. Muscles that are strong serve to support and protect your joints.

Two pillars of having good overall health are a healthy heart and robust lungs. Mountain biking is generally an aerobic sport that allows the body to absorb huge amounts of oxygen while also strengthening the heart and lungs. These two systems work together to provide oxygen and nourishment to the muscles. 

According to British Heart Foundation research, Biking at least 20 miles per week decreases the risk of coronary heart disease to less than half that of non-cyclists. This implies that riding makes you feel better, healthier, and younger by reducing stress. In addition, the National Forum for Coronary Heart Disease Prevention found that biking on a regular basis may provide riders a fitness level equal to being ten years younger. 

Biking only a few kilometers each day helps you grow your muscles, not into popeye-sized muscles, but into healthier versions of the ones you already had. The upper thigh muscles (quadriceps), the rear muscles (gluteus maximus), and to a lesser extent, the calf muscles are the major muscle groups developed by bikers (gastrocnemius and soleus). Leg muscles get stronger but not necessarily obscene, so you don’t have to worry about unattractive leg muscles, simply wonderfully toned or shapelier ones for ladies.

This is by far one of the most common reasons why people pick up the sport. Mountain biking lets riders get outside and explore the outdoors.  The opportunity to explore or try a new trail is something unique to the sport.  Many people love the combination of the speed, adrenaline, and freedom that mountain biking offers that many other sports can’t offer.

In addition to some of the feelings, you can experience while mountain biking, getting in contact with nature holds potential mental health and well-being advantages. Those hours spent on the trails allow you to reconnect with nature and escape the worries of everyday life. Just be careful not to get too near to the trees on the trail’s side. 

One big advantage of mountain biking is that it’s a very inclusive sport. Really, any age group or skill level can join.  There’s always a variety of different trails that offer bikers experiences tailored to their energy and skill level.  From an easy-relaxing trail ride to a highly technical rock garden, there’s always something for everyone to enjoy.

Mountain biking can help improve the quality of your sleep and overall reduce tiredness. Exercise can calm anxiety, which is one key cause of insomnia. Additionally, regular exercise has shown to be beneficial to serotonin circuits in the brain.  This acts as a natural long-term sleep aide.  

Conversely, studies suggest that missing your ride on a regular basis may make it difficult to sleep at night. It’s unknown how physical exercise helps to peaceful sleep, but researchers believe it has something to do with your brain and body.

The National Sleep Foundation did a study on this and found that who exercised regularly reported having 25% better sleep than those who didn’t.  They also found those who were more active weren’t as drowsy throughout the day and felt more rested when they woke up.  Whether it’s just a 20 minute ride or a full-on workout, regularly riding and exercising will help you feel better rested and get a better night’s sleep.

Mountain riding has unique obstacles not seen on the road, such as unexpected and continuously shifting terrain. Bikers often gain a natural sense of balance and are able to improve their coordination.  A big reason for a biker’s improved balance and coordination is their exposure to technical obstacles or challenges that difficult mountain biking trails can offer.  

Balance is essential for overcoming a tricky piece of terrain or blasting down fast singletrack. By learning this fundamental mountain biking skill, you’ll gain confidence and comfort, as well as improved bike control to keep you upright and safe. 

It sounds simpler than it is to balance on a mountain bike while it moves under you. While more riding experience will improve your balance over time, getting in the right position when more balance is required on challenging terrain should be your first priority. Check out our guide on how to ride rock gardens to learn the skills needed to tackle difficult obstacles.

Body posture recommendations to help make balancing easy:

1. Keep your head up and your eyes concentrated on your destination rather than the place you’re attempting to avoid. Looking up the path rather than down at your tire will help you maintain your balance. 
2. Keep your elbows bent as you lower your shoulders toward the handlebars. This aids in the reduction of your center of gravity. 
3. Bend your elbows absorbs impact and allows you to move from side to side on your bike. You may rock the bike by straightening one arm and leaning the bike to one side while pedaling in the standing position. Then transfer to the opposing arm and straighten it, making a side-to-side windshield wiper action with the bike.
4. To ride quicker portions of the difficult trails, get out of the saddle and lift your rear. Maintain a small bend in your knees and level pedals. The use of level pedals allows you to transfer your weight from side to side. Dropping one heel slightly below the axles offers a counterbalance when you have to bend significantly.

Gaining the ability to manage these technical factors may give you a huge boost in confidence, especially once you start to see results. Plus, you might discover that your ability to maneuver that shaky grocery cart with crooked wheels improves dramatically.

Regular mountain biking and exercise can actually help prevent illness and fight off sickness.  Mountain biking is a great form of exercise which increases immune levels. Additionally, some scientists believe that exercising raises your body temperature -which helps your body fight infection by attacking bacteria. 

Another disease that can be prevented through regular activities like mountain biking is cancer. People who are more active had a decreased risk of colon, lung, and breast cancer, according to studies. Generally speaking, those who have a more active lifestyle and exercise regularly significantly improve their health and mitigate their risks of developing lasting diseases or limited health conditions. 

Finally, regular exercise is a pillar to healthy living.  By continually getting out and riding, you can help prevent problems as you age.  Healthy muscles, joints, and bones will help you enjoy life-especially when you age.  Regular biking and exercise can help prevent the loss of bone density and arthritis.

Mountain biking can help improve posture. From riding down an easy trail to climbing up rocky terrain, mountain biking helps individuals learn to control their body positioning and strengthen their muscles. 

Throughout a ride, a biker is constantly thinking about pedaling, momentum, shifting weight, and much more.  Each of these aspects of riding is crucial to successfully ride down a trail. This in turn naturally improves the coordination and posture of bikers. While cycling does not require you to stand up straight with your shoulders back, it is a wonderful method to improve your posture. 

When riding a bicycle, you are compelled to maintain a straight back and avoid slouching. Even if you’re leaning forward on a road bike, the physical activity of holding the handlebars and peddling keeps your body engaged. This also helps to strengthen the muscles in your lower back. Keep in mind that all of this is contingent on having a correctly sized bike. If the frame of your bike is too big or too tiny, you may experience discomfort and even injuries such as muscle strains over time. 

Another advantage of riding on a regular basis is improved coordination. When you’re riding a bike, there’s a lot going on at once. You are pedaling, steering, and maintaining awareness of your surroundings at all times. The more you mountain bike, the more coordinated you become.

Being in the great outdoors with a sense of purpose can definitely gives anyone a feeling of fulfillment and purpose.  There are several things in life that can provide that feeling, but mountain biking brings a combination of things together that can give you a mental boost. 

Mountain Biking’s ability to reduce stress is one of the biggest reasons that draw people to the sport. Bikers know all too well the effect that mountain biking has in reducing their stress and providing them that “biker’s high”. 

Speaking of biker’s high, did you know that after a lengthy ride, a riders body experiences higher levels levels of anandamide, a natural cannabinoid. This affects the riders emotional and cognitive process providing bikers with a natural rush of pleasure and a mental health boost. In addition, cycling has also been found to aid in the treatment of ADHD, with some dubbing it a “natural Ritalin.” Despite the fact that there aren’t many studies on this effect yet, many people can attest to its positive effects. 

There are several wonderful benefits that come from mountain biking. Whether you’re just barely starting, or an experience rider we can all benefit from going out for a ride. By consistently mountain biking you can experience the benefits of improved physical and mental health while getting that adreline fix. 

Lastly, for most of us, mountain biking isn’t simply a way to exercise or wanting to learn to drift around a corner. It’s something we love and ultimately a lifestyle. It’s really an opportunity to explore the outdoors and feel that rush of wind as you go down a mountain trail. Mountain biking is a unique sport that offers participants experience few others can match.