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If you want to ride every day but are strapped for time, one of the most logical ways to fit it into your schedule is making it part of your commute. “Cycling can be easily integrated into daily life, unlike gym workouts,” says Nick Cavill, a public health consultant and director for the former Cycling England, a project in the U.K. that promoted the many benefits of cycling. Those minutes spent biking to and from the office quickly add up: Sixty percent of Portland cyclists ride at least two and a half hours every week, with the majority of that time made up by short rides for transportation. If your commute is really far, you can try biking part of it (to a train station or parking lot) or investing in an e-bike.

Health & Benefits of Biking

Once you’re in the habit of getting to work by bike, you’ll be better prepared for what comes next, such as opting for your bike over your car to run a quick errand on the weekend or riding to the gym. 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.

“Cycling is one of the best exercises I’d recommend,” says Corey Kunzer, a physical therapist and supervisor for the Mayo Clinic’s sports medicine department. “It’s easy on the joints and helps relieve stress.” Cycling has also been found to reduce anxiety and depression. When given a questionnaire, men who increased their daily bike commuting saw improvements in their overall mental health.

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All that newfound mental health could result in newfound confidence—which may or may not be a good thing. Men who exercise six or seven days per week have been found to self-report their sexual desirability as above average, or much above average. (Women also reported increases, but not as drastic.)

There’s at least some reason, however, for them to think so highly of themselves. Exercise has been shown to lead to increased sexual drive and decreases in sexual dysfunction, to a point. Too much of a good thing can drive down testosterone levels in men, but just 20 minutes of vigorous exercise can make women more sexually responsive.