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To be fit and healthy we need to be physically active. Regular physical activity – particularly cycling and walking - can protect people from diseases such as obesity, heart disease, cancer, mental illness, diabetes and arthritis. In particular, regularly riding a bicycle is one of the best ways to reduce the risk of health problems associated with a sedentary lifestyle.


The benefits of cycling


  • Low impact – it causes less strain and injuries than most other forms of exercise
  • A good muscle workout – cycling uses all of the major muscle groups as you pedal
  • Easy – unlike some other sports, cycling does not require high levels of physical skill. Most people know how to ride a bike
  • Good for strength and stamina – cycling increases stamina, strength and aerobic fitness
  • As intense as you want – cycling can be done at very low intensity to begin with, if recovering from injury or illness, but can be built up to a demanding physical workout
  • A fun way to be active – the adventure and buzz you get from being outdoors means you are more likely to continue to cycle regularly, compared to other physical activities that keep you indoors or require special times or places
  • Time-efficient – as a mode of transport, cycling replaces sedentary (sitting) time spent driving motor vehicles or using trams, trains or buses with healthy exercise.


The benefits of walking


According to the Journal of American Geriatrics Society, scientists say that men and women of 65 years of age or older, who walked for at least 4 hours every week, were at less risk of cardiovascular disease.


According to the National Health Service walking has been shown to reduce the risk of chronic illnesses such as heart disease, type 2 diabetes, asthma, stroke and some cancers. In addition, the Arthritis Foundation cites the following as a benefit of walking:


  • Improved circulation
  • lightens mood
  • Can lead to weight loss
  • Strengthens muscles
  • Improves sleep
  • Supports joints
  • Can lower Alzheimer’s risk.