Active travel - particularly bike riding lowers your risk of dementia

Commuting by bike is increasingly being recognised not only for its physical benefits but also for its powerful effect on cognitive health. What often begins as a practical solution for getting around can become one of the most impactful routines for long-term wellbeing.

Cycling offers a unique combination of physical exercise and mental stimulation. Whether weaving through parklands or city streets, riders are fully engaged with their environment—alert to traffic, maintaining balance, and adjusting to conditions. This blend of movement and mindfulness not only energises the body but also sharpens the mind.

Now, a new international study has provided compelling evidence for the brain-boosting benefits of cycling. Published in JAMA Network Open and using data from 479,723 participants in the UK Biobank, the research found that people who cycled to work had a significantly lower risk of developing dementia compared to those using non-active modes of transport.

The findings are striking:

• 22% lower risk of Alzheimer’s disease

• 40% lower risk of young-onset dementia

• 19% lower risk of all-cause dementia

The study, a collaboration between researchers at the University of Sydney and Huazhong University of Science and Technology, assessed participants over a 13-year period. It considered various lifestyle factors such as alcohol intake, smoking, cardiac health, and BMI, and measured brain structure using MRI scans.

Importantly, the study also evaluated travel behaviours via touchscreen questionnaires and found that active travel modes—especially cycling—outperformed walking, driving, and public transport when it came to lowering dementia risk. The researchers believe this is due to cycling’s unique combination of aerobic exercise and cognitive engagement, which may be especially protective for brain health.

“Our findings suggest that promoting active travel strategies, particularly cycling, may be associated with lower dementia risk among middle-aged and older adults,” the study noted. “This carries substantial public health benefits by encouraging accessible, sustainable practices for cognitive health preservation.”

Increasing partcipation

Despite the clear benefits, cycling remains underutilised as a commuting option in Australia. According to the 2021 Census, only 0.7 per cent of workers rode to work, down slightly from 1 per cent in 2016. While pandemic restrictions likely influenced these figures, the numbers still reflect an opportunity to promote healthier, more active travel choices.

Initiatives like the National Ride2Work campaign, launched in Melbourne in 1993, aim to boost participation. In 2024, 7392 people registered their ride, but there is still enormous potential to grow.

At the community level, programs like Neighbourly Ride are helping bridge the gap by making cycling more approachable and inclusive. By focusing on low-intensity group rides, Neighbourly Ride enables people of all ages and abilities to build confidence and enjoy the social and health benefits of regular bike riding. Importantly, it removes common barriers to participation—like not knowing where to ride, lacking confidence in traffic, or simply not having others to ride with.

And as confidence grows, so too does the potential for cycling to move beyond recreation. For many riders, what starts as a Sunday group ride becomes the stepping stone to using a bike for everyday transport, commuting, running errands, or visiting friends, contributing to both individual wellbeing and broader community health.

The daily commute

Beyond the science and statistics, many cyclists describe their commute as a daily ritual that supports not just physical fitness, but mental clarity and emotional balance. Riding becomes a moment of calm between home and work—a chance to reset, reflect, and stay connected to the present.
 

Annika Poch and Hanna on route to day care and work

For Annika Poch and Hanna, the bicycle provides a form of transportation from their house in Kensington to the daycare centre then off to work.

'It's less stressful and 'not dependant on anyone else except your bike, you get some fresh air, I really enjoy it and there is no better way to get to work or childcare'.

Annika goes on to say it’s already like a little workout in the morning, you start work really fresh with a clear head.

After arriving from Hamburg in Germany 2.5 years ago and getting used to the traffic, she decided that getting a bike was the best option.

Dr Helen Durham on her commute from North Fitzroy into Carlton North

For CEO Dr Helen Durham, she tries to ride to work every single day.

As a busy CEO, cycling gives her mental clarity, helps her prepare for the day, keeps her physically refreshed and her bones strong.

Dr. Dunham‘s journey started back in Geneva 9 years ago where she had an e-bike as it's much hillier than Melbourne though having the-bike helps when she is tired.

Having a stressful job, she found that at the end of the day it was a great way to bring herself back to her body and a great way to unwind at the end of the day.

Initially colleagues found it quite funny that the CEO was riding a bike but for Dr Dunham it was quite obvious and a very nice way to get to work.

Brain health

With evidence now pointing clearly to long-term cognitive benefits, cycling is no longer just a green, cost-effective alternative to driving, it’s a proactive investment in your future brain health.

The full article can be viewed:
https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2835115