Biking is a popular form of exercise and transportation that has many health benefits. One of the lesser known benefits of biking is how it affects the brain. Regular biking can boost brainpower, improve memory and concentration, reduce age-related cognitive decline, and even grow new brain cells. Let’s take a closer look at the research on how biking changes your brain.
Increases Brain Volume
Several studies have found that regular aerobic exercise like biking can increase overall brain volume. One meta-analysis looked at 14 studies on exercise and brain volume. It found that fitter individuals had significantly greater grey matter volume in several brain regions compared to less fit individuals. These regions included the hippocampus, caudate nucleus, middle frontal gyrus and cingulate cortex. These areas are involved in memory, decision making and other key cognitive processes.
Another long-term study had adults in their 40s and 50s start an exercise program 3 times a week for 1 year. MRI scans taken before and after the program showed increases in brain volume in the gray and white matter of the frontal, temporal, and parietal cortices. The exercisers also performed better on tests of executive function compared to a control group.
Boosts Brain Connectivity
The brain is composed of networks of neurons that communicate with each other. Better connectivity between these neural networks is crucial for optimal cognitive performance and mental health. Research shows that exercise improves connectivity both structurally and functionally.
Structural connectivity refers to the physical connections between neurons. Exercise increases white matter in the brain, which are bundles of axons that allow signals to travel rapidly between brain regions. Functional connectivity refers to how synchronized the activity is between different brain networks. Aerobic exercise has been shown to improve functional connectivity both at rest and during cognitive tasks.
For example, a study of older adults had them take MRI scans after a year of moderate intensity walking. The walkers showed increased functional connectivity compared to controls in several networks including the default mode network, fronto-parietal network and motor network.
Counters Age-Related Decline
As we get older, there is often a decline in cognitive abilities like processing speed, memory and executive functions. The good news is physical activity like cycling can help counteract this age-related cognitive decline.
A study had sedentary but otherwise healthy adults between 60-80 years old start a cycling routine. They cycled 3 times per week for 3 months, working up to 40 minutes of continuous cycling. The cyclers improved their cardiovascular fitness by about 10% and also significantly improved their cognitive performance on tests of processing speed and executive function. Processing speed is one of the first things to decline with age, and it’s crucial for many cognitive tasks including memory retrieval.
Another study had older women take a battery of cognitive tests before and after a 6-month cycling intervention. The women cycled for 30-50 min a day, 3 days a week. After 6 months, their scores significantly improved on tests measuring processing speed, attention, visual memory and problem solving.
Enhances Learning and Memory
Physical activity prior to learning something new can boost how well you retain the information. In one study, people encoded new vocabulary words after 20 minutes of intense cycling. When tested later, they remembered more words than the control group that learned the words after rest.
Biking every day for a few months can also improve long-term memory. A 3-month cycling program significantly improved scores on a verbal memory test in older adults with memory complaints. The cyclers were better able to recall words from a list after both 5 minutes and 30 minutes compared to baseline.
There is also evidence that mixing physical activity with learning boosts memory more than learning alone. For example, in one experiment college students had significantly better retention of a lecture if they did intense exercise for 5 minutes halfway through compared to students who sat through the entire lecture.
Increases Growth Factors
One reason aerobic exercise boosts brain health is because it increases growth factors like brain-derived neurotrophic factor (BDNF) and insulin-like growth factor-1 (IGF-1). These growth factors play key roles in neuron growth, transmission and plasticity. More growth factors means better learning, memory formation and cognitive performance. Cycling is especially effective at increasing BDNF levels compared to other forms of exercise.
Research also shows greater increases in BDNF with vigorous intensity exercise. A study had participants bike at either moderate intensity or high intensity. Only the high intensity group showed significant increases in BDNF and performed better on a memory task after exercise. Intervals are a good way to incorporate vigorous intensity biking.
May Increase Neurogenesis
For much of the 20th century, scientists believed we were born with all the neurons we would ever have. But research now shows that adults can grow new neurons, a process called neurogenesis. The hippocampus is one area where neurogenesis occurs, which may partly explain exercise’s positive effects on memory.
Animal research shows aerobic exercise increases neurogenesis in the hippocampus. Exercise also boosts other key factors involved in neurogenesis like cellular proliferation, growth protein expression and blood vessel density. The mechanisms driving neurogenesis are complex, and more human research is needed. But the initial evidence is encouraging that biking may help us grow new brain cells.
How to Maximize the Mental Benefits
To get the most brain boost from your rides, keep these tips in mind:
- Exercise vigorously – Interval training recruits more brain-enhancing neurochemicals than steady pace riding
- Vary your routes – Novelty keeps the ride mentally engaging which may enhance the benefits
- Train with others – Social interaction helps improve brain plasticity
- Try a new skill – Learning a skill like track cycling requires brain adaptation
- Reflect afterward – Think about the ride to help reinforce memories
- Stay hydrated – Dehydration impairs cognitive performance
Conclusion
The science clearly shows that biking benefits the brain in multiple ways. Regular cycling can increase volume and connectivity, counteract age-related decline, boost learning and memory, and possibly help grow new neurons. With more people staying mentally sharp into older age, activities that benefit the mind are more important than ever. An active lifestyle that incorporates cycling is one of the best ways to keep your brain healthy, engaged and adaptable.