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　　For most people, it's unrealistic to spend hours a day cycling for exercise (training) like a professional rider. But have you ever wondered what it's like to spend half an hour on a bike every day? We can start by setting a small goal, say stick to riding for 15 days straight, and feel these changes that will eventually bring you first.

　　1. You'll love commuting

　　Not everyone can find the time to go cycling every day, especially after work, there is always a sense of physical and mental exhaustion, not to mention cycling or gym fitness, may not even want to eat.
　　What to do? Cycling to and from work is a good solution, especially if the company is less than an hour's drive from your home. According to a 2015 study, 60% of citizens in Portland, the most bike-friendly city in the U.S., bike more than 2.5 hours a week, with the majority of that time spent commuting to work by bike.
　　As early as 2005, a rigorous study by German scientists concluded that women who ride a bicycle for 3 hours a week can reduce their chances of developing breast cancer by 34%.

　　2. Since insisting on cycling, the whole person has been refreshed

　　Adhere to moderate cycling - at least half an hour a day so that it can help you reduce fatigue, improve reaction, memory and make thinking more sharp.
　 Cycling can also reduce anxiety and depression. Corey Kunzer, a physical therapist in the Department of Sports Medicine at the Mayo Clinic (the largest integrative medical body in the United States), notes that "cycling is the best form of exercise for stress relief."

　　3. More sexual harmony

　　According to the American cycling magazine Bicycling, a study of 400 volunteers at Arkansas State University found that men who exercised 6-7 days a week had an above-average desire for sex, meaning they were more confident in this area (women's sexual expectations also increased, but were relatively less high). In addition 20 minutes of more intense cycling exercise will make women feel more pleasure in sexual matters.

　　4. Don't worry about eating too much

　　Especially for foodies, after cycling every day and then two more desserts will not produce the guilt of "eating too much". Exercise can offset the negative effects of overeating to a certain extent (although you will still gain weight).

　　The University of Bath in the United Kingdom three years ago did a study, two groups of subjects a day to eat 1.5 times the usual, but one group of people adhere to the daily 45 minutes of exercise and the other group of people do not do any exercise, after a week to adhere to the exercise group of people weighing an average increase of 1.1kg, the other group is an average increase of 2.7kg.

　　5. Can live more years

　　There have been several research institutions through experiments to confirm that exercise makes people live longer. For example, in a Norwegian research project called the Oslo Study, 15,000 people were recruited for a 39-year study and found that 30 minutes of exercise, six days a week, could help them live five years longer than their peers who did not do any exercise.
　　After 8 years of data tracking and analysis of more than 400,000 people, Taiwan Institute of Health Professor Wen Qibang found that adhering to 15 minutes of exercise a day reduced mortality by 14% and gave an average of 3 years more life.
　　Although we do not know how many more years we can live, but one thing is certain: after cycling feel at least 10 years younger!