You don’t have to do a century for a ride to “count”. Even a little bit of riding each day can make a big difference in your life. Cycle routes in Portugal have even more to offer than a beautiful, wild coastline though and we share many life-changing benefits of cycling everyday and tours in Portugal.

 

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Melt your stress away cycling the quiet rural roads of the Alentejo wine country, in the warm interior of Southern Portugal. Photo: Copyrights

 

You probably already know that cycling is good for you—any exercise is better than no exercise, right? But did you know that riding a bike offers a whole host of additional health benefits besides the physical perks? Aside from using your rides to get in the recommended 150 minutes of weekly exercise, there are tons of other health benefits you get by spending more time in the saddle. Here’s what happens to your body when you cycle. These 11 health benefits of cycling will make you happier, healthier, and more stoked to keep riding.

1. More Brainpower:study conducted by Charles Hillman showed that exercise boosts brainpower and helps to stave off Alzheimer’s in the elderly. Another study published in Pediatrics showed that kids are even more positively impacted by time on the bike—and that exercise can help control issues like attention deficit disorder. Daily exercise has been found to increase energy and reduce fatigue. Even a single 30-minute bout of exercise can improve reaction time, memory, and creative thinking.

2. Faster Recovery: A recent study found that elderly patients with knee pain and osteoarthritis actually improved their condition when cycling was introduced to their routines, proving that as we get older, taking time to exercise—even just spinning a few minutes a day—can be hugely beneficial.

3. Improved Heart Health: Cycling is also great for your heart—although not just because you love riding so much (though that’s a great reason, too!). A recent study in Medicine & Science in Sports & Exercise spent five years looking at the activity of 1,500 subjects. Those who were active on a daily basis were 31 percent less likely to develop high blood pressure. Another study in the British Journal of Sports Medicine found that getting in a hard workout can lower high blood pressure as much as prescription meds can. Don’t ditch your meds just yet, but do consider adding more sweaty rides to your training plan with the approval of your doctor.

4. Sexier Vibes: Best news ever: You aren’t the only one who thinks spandex are super hot. A survey of 600 men and women commissioned by The British Heart Foundation found that cyclists were perceived as 13 percent more intelligent and cooler than other people, and a whopping 23 percent said a cyclist would be their preferred blind-date athlete.

5. Less Fat: It shouldn’t really come as a surprise that weight loss is one of the big benefits of regular cycling, but it bears repeating. The media is often quick to promote the idea that diet is the only way to actually shed fat, but science shows otherwise.

6. Lowered Risk of Cancer: Maintaining a healthy weight, regular exercise, and a conscientious diet (think: lots of leafy greens, lean proteins and healthy grains) all help lower your risk of cancer. And a study published in the Journal of the American Medical Association recently looked at nearly 14,000 men and concluded that those with a higher fitness level as they approached middle age were at a lower risk for lung and colorectal cancer

8. A Longer Life: Daily rides do more than make you healthier and happier: They also extend the amount of time you have to feel that way, even if you’re already creeping up in years. Another recent study showed that riding between just one and 60 minutes a week could cut the risk of early death by up to 23 percent.

9. Less Stress: Everyone knows that exercise can help reduce stress, but a recent study in the Lancet of over one million (!) participants confirmed that cycling is one of the top stress-busting activities. Riders enjoyed 21.6 percent fewer days of poor mental health compared to those who didn’t ride. This was only second to team sports (22.3 percent), and above other aerobic and gym activities.

10. Better Quality of Sleep: With all our modern-day stresses compounded with an exorbitant amount of screen time, disconnecting and falling asleep is tougher than ever these days. Moderate to vigorous cardiovascular activities like cycling were shown to boost fitness, therefore making it easier to fall and stay asleep. This may sound obvious to anyone who’s pedaled a bike and experienced the post-ride combo of exhaustion and soreness (with some endorphins sprinkled in), but now the science is there to prove it.

Top 20 cycling routes in Portugal

 

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Bring sunscreen, extra memory cards for your camera and a healthy appetite for our Algarve Bike Tour. Portugal offers plenty of opportunities to put them all to good use! Photo: Copyright

 

Cycle routes in Portugal have even more to offer than a beautiful, wild coastline though. With an amazingly large variety of landscapes, you can ride past rugged mountains and through glacial valleys, see rare Mediterranean forests and stop in remote villages for pasteis de nata, Portugal’s famous custard tart. Flat, coastal cycle paths are plentiful and perfect for families as well as soloists.

Many sections of the coast include forest hills, rewarding your climb with exceptional views. Multi-day routes are also a wonderful choice and no two days will be the same. With a warm, maritime and Mediterranean climate, you can cycle year-round. Click in the routes bellow to discover your route.

Estrada do Guincho – Ciclocascais Loop from Núcleo Urbano Histórico da Areia

Doca de Alcântara – Torre de Belém 🏰 Loop from Alcabideche

Praça do Comércio – Doca de Alcântara Loop from Terreiro do Paço

Torre de Belém 🏰 – Doca de Alcântara Loop from Saldanha

Ciclocascais – Estrada do Guincho Loop from Cascais

Porto Cathedral – Río Leça 🌉 bridge & harbor ⚓ Loop from Mercado

Ria de Formosa 🌊 Santa Luzia – Ponte Romana 🌉 Tavira Loop from Olhão

Sandeman 🍷 Gaia cais – Aguda 🏖️ Loop from Francos

Ponte Romana 🌉 Tavira – Rio Gilão 🌊 Tavira Loop from Monte Gordo

Faro – Yachthafen – estoi Loop from Olhão

CamõesTV / Bicycling.com

Tours in Portugal and cycling benefits