• Trusty Home Guide Team

Surprising Health Benefits Of A Stationary Bike

Updated: Dec 19, 2020

9 Health Benefits of Exercise Bikes

Hi, and welcome to Trusty Home Guide!

You have seen the Peloton ads, You have likely been staying at home more than ever, maybe even working from home permanently, and you wonder, what are the benefits of a stationary bike? Earlier, we posted an article on our top picks for affordable stationary bikes for exercise, but we want to go deeper. Today, we'll explore the benefits of riding a stationary bike and how many calories you burn on a stationary bike. In other words,

Is a stationary bike for exercise worth the investment?

Sitting too much? These are the dangers of sitting all-day

The Mayo Clinic recently wrote in an article that research linked sitting for extended periods of time with a growing list of health concerns. So many of us, almost 70% of those who work at a desk all day, sit for the majority of our workday! If you are part of that 70%, you need to pay attention. Sitting extensively has been linked to the following health concerns:

If you have a family history of any of the health issues in the list above, you need to make sure to avoid sitting all day! Well, what can be done about it? Mainly... stay active daily after work.

But what if you have to be at a desk all day while working? Here are a few tips that can help while you work:

Take regular breaks

Every 20 to 30 minutes, take a break, stand, and stretch. Doing this allows your blood to freely flow to your extremities and allows your eyes to relax. Remember to not look at your phone during these breaks! Relax your mind as often as you can. This is a great time to use the restroom, get water, get social interaction, and rest your eyes.

Stand up

One of the easiest ways to avoid the dangers of sitting too much is to stand up while you work! There are options everywhere now to make this happen, from stand up desks to electric adjustable desks. If you can, get a stand-up desk to freely stand and sit, all while working at your desk. For tips, take a look at our top standing desk picks in 2021. A standing desk is an investment worth making! Keep in mind that you will also need an office chair designed for a standing desk. Again, our personal top picks are found here.

Take walks

One of the best ways to not only increase blood flow, but also to improve your mood, which inevitably leads to better performance at work, is to walk! Whether you simply walk to your car and back, to the bathroom that's a little further away, or to the vending machine for a healthy snack, walking is a great way to fight the effects of sitting.

Watch your posture

Make sure, above everything, that your desk and chair are set up at the right height to encourage good posture, which will relieve back and neck pain. So many of us think we are comfortable, but our desks and chairs are set up in a way that encourages bad posture, leading to neck and back strains, as well as carpal tunnel syndrome. For a great video by WSJ on how to set up your work-station for great posture, I encourage you to watch this video.

Now, to what you came for, let's look at the benefits of riding a stationary bike, and at how many calories you burn on a stationary bike. Let's get started.

Benefits of riding a stationary bike

The following is a list of the top 9 health benefits of riding a stationary bike, according to our experts.

Great for your heart

This is not unique to stationary bikes, but to all workouts: working out is great for your heart! The more still that you are, which is very easy to do in places or times where and when it can be difficult to go outside to walk, bike, or run, the worse your health will be. Stationary bikes help workout your heart inside, safely, and conveniently.

Unique low-impact exercise

If you have problems with your knees or ankles, you will love stationary bikes. In a few words, you will not feel the bounce or the hard impact of concrete when running or the bumps on the road when biking. Stationary bikes give you a great workout with very little impact, which is great for your joints.


Friends of ours are avid bikers who have often gotten hurt after falling while biking and needing to avoid something on the road, an animal, or a vehicle. It may seem pretty obvious, but working out on a stationary bike is safe because it happens inside, without moving, in a controlled environment. This also makes it a great option for the elderly or people recovering from trauma.

Accessible and convenient

One of the best ways to make sure that you workout often is to make working out as simple and convenient as possible. If you are home often or work from home, or if you are staying indoors due to Covid, you should consider a stationary bike. Stationary bikes allow you to do everything from a simple and calm low-resistance ride to a high-intensity core and leg workout at any time!

Burns calories

More on this below, but YES, stationary bikes help you burn calories. The harder you workout, the quicker you burn calories!

Reduces the risk of obesity

Working out reduces the risk of obesity, and a stationary bike makes working out as simple and accessible as ever! As is well documented, working out reduces the risk of obesity and everything that comes with it, such as the risk of cardiovascular issues, diabetes, among others.

Reduces Stress

One of the best ways to improve your quality of life is to improve your mental health, and that can be done by working out, especially on a stationary bike where you are not worried about traffic, other people, or tripping. By riding your bike, you are able to clear your mind, focus on your body, and reduce the stress of everything around you. By reducing stress, you are able to be your best self, and improve your mood! Now, what happens when you are happy at work? You perform better! Don't believe us, try it out for a week and see.


One of the main benefits of riding a stationary bike is that it is highly adaptive. Whether you are just starting to workout, recovering from an accident and just starting to strengthen your muscles again, or staying fit after a lifetime of working out, there is a stationary bike workout for you.

While there are many paid plans out there for bike workouts, here is a great place to start! The video below is great if you are a beginner that is trying our indoor cycling for the first time. Again, if you are looking for a great stationary or cycling bike for your home and are looking for an affordable option, check out our 2021 list of top stationary bikes. In addition, here is a great playlist to follow as you workout on your indoor bike!

Improves balance and coordination

A stationary bike works out not just your legs, but also your core. It is very important to keep a strong core because it will help with balance and posture. According to the Mayo Clinic, a strong core leads to improved balance and stability, which makes all daily activities easier. This is especially important as you age! In addition, riding a stationary bike will help you improve coordination, especially as you increase the difficulty of your workouts by standing and increasing resistance while you ride, giving the sense of riding up-hill.

How many calories do you burn on a stationary bike?

One of the most widely asked questions about indoor cycling is how many calories can you burn on a stationary bike? Well, based on research, you burn about 50-80 calories per 10 minutes of stationary bike workout, depending on how calm or how strenuous your workout is. For comparison, 10 minutes of brisk walking would burn around 50 calories for the average person, and that is on the lower end for calories burned on a stationary bike even on a calm ride.

Cycling is a much more complete workout than you may realize. In a regular workout, you will likely strengthen and tone the following:

  • Your core

  • Glutes

  • Calves

  • Hamstrings

  • Quads

  • Arms (in some high-intensity workouts)

If you are looking for a great, low-impact way to exercise from home, look no further than a great stationary bike!

Check out other great articles:


How many calories does a stationary bike burn?

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