Off-road cycling and mental health

I’m no professional cyclist and neither am I a doctor. I do however know a thing or two about health and happiness. I think the two are very much interlinked. 

My workouts tend to be 7 out of 10. I train to stay lean both in body and mind. My consistency tends to be 9 out of 10 though. I very rarely miss a day I don’t do ‘something’. There are several reasons why I do. All are important. Perhaps the most important is for my mind. Without it life is like climbing Mount Ventoux on one of my mountain bikes. It can be done but it’s going to be a bit of a challenge.

My bike riding of choice is off-road cycling, also known as traffic-free cycling. All my bikes are sub £500, I don’t have fancy gear and don’t try and break records. Most are Facebook marketplace hand-me-downs, and this is just fine (a post for another day). The key is I get out and get started,

There are thousands of miles of off-road paths in the UK. These are car-free and are safe for cyclists of all ability levels. 

I have utilised miles of these in my patch in West Yorkshire and plan to keep exploring. But I still find joy in utilising the same routes over and over; particularly from a mental health perspective. By combining physical exertion with nature immersion, it provides a holistic approach to wellness. Here’s how it contributes positively to mental well-being:

Connection with Nature:

I’ve never been a road cyclist nor has it ever appealed to me (this could change one day). Cycling off-road on designated trails allows you to be in the heart of nature. Studies show that spending time outdoors can significantly reduce stress, anxiety, and depression. The serene sounds of wildlife, the fresh air, and the scenic views provide a sense of calm, helping you reconnect with yourself. It acts as a natural stress reliever, away from the hustle and noise of everyday life. Most of the UK’s traffic-free routes tend to be old railway routes. They are largely flat, well maintained and are surrounded by open fields and woodland.

In a society dominated by car use the moment you ride onto a trail away from cars is the very moment your mind will feel at ease. The routes tend to be utilised by walkers, dog walkers and cyclists so the entire experience is within your hands instead of at the whim of an angry motorist.

Mental Clarity and Reflection:

The rhythmic motion of pedalling and the focus required to navigate trails foster a meditative state. Without the constant pressure of road traffic, you can let your mind wander, giving space for reflection and mental clarity. This break from the usual distractions, whether from work or family responsibilities, offers valuable time to recharge mentally.

As humans, we are constantly in demand. A large proportion of the UK population work in desk-based roles, we carry mobile phones everywhere we go and we spend most hours of the day glued to a screen. Breaking the routine and stepping outside; away from any device provides time for reflection. Although it’s indefinitely better for your mental health to get outside and ride; the UK weather doesn’t always play ball so always have a back up plan.

But whenever you can hit the trails. You will never regret it.

Reduced Cognitive Load:

I am a confident cyclist but road cycling demands focus on external factors like cars and traffic more than riding on trails and from a mental perspective it can be stressful.

Off-road cycling eliminates many of these concerns, allowing you to focus on the path and your thoughts. The simplicity of being surrounded by trees, hills, and wildlife, without the worry of vehicles, creates a calming environment, promoting mental relaxation and peace.

For most suburban dwellers like myself, road cycling is more challenging in a car-centric society. Sure there are places where you can experience quiet roles and peace however on traffic-free trails you can enjoy a ‘switch your brain off’ level of peace.

Boosting Endorphins:

Any form of exercise, including cycling, releases endorphins, the “feel-good” hormones. Regular cycling not only boosts physical health but also plays a key role in maintaining mental health by enhancing mood and reducing feelings of stress or anxiety. The off-road environment enhances this effect by offering a sense of freedom and adventure.

Mindful Time Away:

Taking time for yourself away from family and work can be restorative. Off-road cycling offers an opportunity to disconnect from screens, emails, and responsibilities. I’ve found that this mindful escape allows you to return refreshed and more present in your roles as a dad, mum, husband, wife or at work.

Top tip: I tend to ‘habit stack’ this and cycle with my daughter to school. We are lucky that we can drop her off at 8:30. We cycle together in Spring, Summer, Autumn & Winter without fail. It’s our time together and something I will miss when she reaches an age where I am surplus to requirements.

After dropping her off I will occasionally go straight for a ride and start work a little later. I may do an additional half an hour in the morning before the family wake or catch up on my lunch break. It’s all about fitting it in when it makes logical sense without compromising other aspects of your life. You’ll feel miles better for it too!

Improving Sleep:

I don’t know about you but I always sleep better when I’ve spent time outdoors. Think about holidays and why you ALWAYS seem to sleep well when away from work. It usually involves a significant period outside!

Physical activity, especially in a peaceful natural setting, helps improve sleep patterns. Better sleep contributes to better mental health, reducing symptoms of anxiety and depression. The physical effort combined with the mental decompression leads to a more restful night.

Increased Resilience:

Occasionally when I hit the trails I try to navigate somewhere I haven’t been. This adds a little spice to the cycle and can sometimes leave me in a bit of a pickle.

Navigating through these types of trails builds resilience. Off-road cycling presents different challenges like uneven terrains, changing weather conditions, and steep climbs, which test your mental and physical strength. Overcoming these obstacles builds confidence and resilience, both of which translate to handling life’s challenges with a stronger mindset.

A Sense of Adventure:

I’ve watched many YouTube videos from Road Cyclists and some of the routes take my breath away. Unfortunately, these just aren’t available within my local area. I live in densely populated West Yorkshire and a lot of roads are clogged with cars. Most of my cycling also tends to be from my front door so I am limited in terms of routes.

One of the reasons off-road cycling is so beneficial is the sense of adventure it brings. Every trail is different, each offering new discoveries. Even navigating the same trail offers different experiences every single time.

This constant change keeps your mind engaged and excited, preventing boredom and promoting mental stimulation.

Summary

As they commonly say; health is wealth and if you could bottle up and sell the benefits of getting outside and exercising then Big Pharma would be all over it it a flash!

I love to exercise. Whether that’s resistance training, spin bike or a good walk outside. It provides the mental clarity and sharpness in my life. But none of these compare to off-road cycling; whether that’s alone or with the family. A  bike provides enough speed to get you further while still allowing you to take in your surroundings. 

Load up Facebook marketplace, buy a second-hand bike and research the local trails available from your doorstep. You won’t regret it and your mental health will thank you for it.

Last Updated on September 30, 2024 by Ryan