Is it OK to Ride a Stationary Bike Everyday?

Is it OK to Ride a Stationary Bike Everyday?

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A stationary bike is a great indoor workout option and can be utilized by people of all ages. More importantly, it offers many benefits. Few people can question the overall effectiveness of this workout machine since it helps to cut back fat and provides you with numerous cardiovascular benefits.

Stationary bikes enable aerobic exercise regardless of the weather conditions. You can safely use them daily as part of your workout regime and might be highly beneficial for those with joint problems.

With that said, because stationary biking just targets the lower body, incorporating workouts designed for the upper body into your daily biking is fundamental to ensure a full-body workout.

So, what impact will riding a bike every day have on your body? Stay tuned as we explore how long you should use your exercise bike.

Is It OK To Use An Exercise Bike Every Day?

a woman on an exercise bike

Although an exercise bike is a fantastic way to keep fit, you might be wondering whether it’s okay to use one daily?

The short answer is no and yes!

Well, it all relies on the kind of exercise bike you got. If you’re utilizing an upright stationary bike in your house or at the gym, then it’s not prudent to use the same exercise bike daily because it may put too much strain on your joints and lead to injury over time.

And if you’re using a recumbent exercise bike that doesn’t need as much physical effort, it would be perfectly okay to use one daily. So, are there any benefits to using your bike every day?

Why Is Riding A Stationary Bike Daily Beneficial To Your Life?

Improves cardio fitness

Quite frankly, riding an exercise bike provides an excellent way to raise your heart rate. Cycling also strengthens your heart, lungs, and muscles.

Furthermore, these workouts can boost blood and oxygen flow through your entire body. As a result, this can be beneficial to your life in many different ways, including:

  • Improved blood sugar levels
  • Better brain functioning and memory
  • Enhanced energy levels
  • Improved sleep patterns
  • Reduced levels of stress
  • A stronger immunity system
  • Improved mood

It can aid in weight loss

Using an exercise bike can help burn as much as 600 calories in an hour. But this heavily depends on your workout intensity and your body weight.

Because of this, a stationary bike is an incredible choice for people who are looking to burn calories safely and fast. Remember, the key to shedding those excess pounds is burning more calories than you ingest.

It’s a form of Low Impact workout

Riding a stationary bike is one of the best low-impact exercises, which implies it protects your joints.

And if you’re recovering from a particular injury and you need less intensive workout options, then a stationary bike is the best choice. Most importantly, you can adjust your workouts to fit what you may handle.

When standing up, your body weight is included in the training. This exerts slightly more pressure on the joints than when you’re seated. But, it also means you could add bodyweight to your exercise without necessarily adding more impact.

Spinning also helps to build strength and stability on your neck, shoulders, and even lower back, without needing to run.

It’s easy on the joints

A stationary bike workout is very friendly to your joints. As opposed to other aerobic activities such as jogging or team sports, riding a stationary bike is kind to your joints due to its low-impact nature.

Using a stationary bike allows you to pump your heart rate without having to stress your joints. Such a bike is especially great for people who are overweight by 50+ pounds since it lowers stress on the back, hips, knees, and ankles.

Riding an exercise bike daily is even more joint-friendly compared to walking! You can even perform it daily without placing yourself at risk of injury.

With that said, you still need to be careful!

Look Out for Overuse Injuries!

Although a stationary bike is a great low-impact workout option, you need to be careful not to over-train. That’s right!

Overtraining isn’t simply a general potential risk for those exercising every day but it can also result in overuse injuries when you repeat the same form of workout. So, instead of riding your bike every day, you might need to take a break of 1-2 days a week. Try using this time for cross-training with multiple exercise activities.

Low-impact and cardio-intensive workout activities include pedaling and elliptical training machines, inline skating, and swimming, among other workout options.

How Can You Tell Whether You’re Over Training?

a close up picture of a spin bike with a red flywheel

Whether you believe it or not, too much exercise is a thing! It even happens during a simple and gentle activity such as riding an exercise bike. But how can you determine that you require to have a break and rest for 1-2 days? These signs may help:

1. Your body is fatigued

It’s worth noting that overtraining doesn’t simply mean doing too much exercising too hard. It happens when you overdo this while not allowing your body adequate time to recover.

Rest is equally as important as hard work. So, if you skimp on these recovery times, you might even acquire overtraining syndrome.

Try watching out for subtle signs that may indicate that you have over-trained. They may include lack of sleep, joint or muscle pain, sudden performance drops, depression, loss of appetite, and headaches.

2. Increased heart rate

Start by measuring your heart rate while resting. After you’ve established a baseline, you could use this to mark how well you’re recovering after each training session.

However, don’t forget that your heart rate might rise from numerous other things besides over-training. Factors like a bout of illness or stress may lead to the same.

So, always take your measurements immediately when you wake up. More often than not, this is taken as an average over a few minutes with an electronic heart monitor.

How many days in a week should you ride your stationary bike?

When it comes to how long to work out on a stationary bike, you could around 30-40 minutes of your time for a minimum of 3-5 days weekly.

Some people utilize their exercise bikes for up to 60 minutes every day. If you’d like to lose weight quicker, you may add more time to your particular cardio workout.

How often should you ride a stationary bike?

In comparison to a treadmill or cross trainer, the stationary bike takes relatively longer to attain the same training results. Nevertheless, for a considerable level of physical activity, it’s best to hit 150 minutes weekly, trying to be consistent for at least 3 months.

  • All Weight Is NOT Created Equal

This is a crucial thing to keep in mind during your workout. The number of calories that are burned during an exercise is only part of the big equation of health and fitness. There are many more factors such as resting metabolic rate (RMR), age, activity level, gender, etc., which play a huge role in estimating how many calories your body requires every day for great health levels.

Being physically active may aid in losing fat by allowing an increased daily calorie burn compared to sitting around doing nothing at all. However, simply exercising won’t! If you really think about it, you’ll realize that to feel your muscle you’ll need to feel the dense, solid tissue of your muscles vs. the softer fat that consumes more space.

Gaining lean muscle may help clothes fit much better, regardless of whether there’s no change in body weight on your scale. It could also show as an increase in overall weight because of added muscle rather than reduced body fat.

Furthermore, your hydration levels can influence how much water you store under the skin which changes every day. This fact does not negate everything else stated above about being able to notice a physical difference from gaining enough lean mass for enhanced function or appearance without excessive calorie consumption.


In general, there are numerous advantages to riding an exercise bike routinely. These include an improved immunity system and ultimately losing weight.

The Center for Disease Control and Prevention recommends that you do around 150 minutes of moderate cardio workouts weekly for adults.

A stationary bike is an effective way of fulfilling this recommendation and making the most out of these benefits.

If you can’t be able to perform the recommended 150 minutes weekly at the start, slowly work your way to relatively longer rides. Although riding an exercise bike offers many obvious advantages, it would help to cross-train it with multiple activities 1-2 times a week.

Apart from breaking the monotony, this enables your body to exercise other muscles and also avoid burnout. If you’d like other low-impact activities that you could incorporate into your bike rides, they include elliptical trainers and swimming laps.

Besides being low-impact, they’re also ideal for burning calories and improving your heart health.

What’s more, they prevent injuries and are a fantastic option for people who are trying to return to full fitness after having an injury layoff.