You likely know that regular cardio exercise through biking will allow you to increase your energy levels and reduce fatigue, giving you more stamina to tackle all of the tasks that come up throughout your long student day.

All exercises, however, are not created equal.

If you want a great exercise that will allow you to keep you fit, and give you plenty of opportunities to have fun all at the same time, it’s time to give mountain biking a try. It may surprise you just how quickly you fall in love with this unique, challenging sport.

1. Strengthen Your Muscles

Do you find that your knees grow weak and you struggle to complete your exercise goals in the middle of your cardio activity? If so, climbing on a mountain bike might be the perfect way to take your workout routine to the next level. When you bike, you’ll build the strength in your thighs, calves, glutes, and hops. As an added bonus, you’ll find that your knee and hip joints are better protected, making it easier for you to handle all types of cardio exercise.

2. Improve Your Heart Health

Regular cardio activity is known to improve the health of your heart. Spending 20 miles a week on your bicycle, in fact, can increase your heart health by as much as 3-5% over time–making it a healthy boost that you can’t ignore.

3. Lose Fat

You know that regular exercise, combined with a god diet, is the best way to shed those extra pounds. Since mountain biking is a great cardio workout, it’s also a great way to get in better shape and lose those extra pounds. Losing body fat can decrease your risk of several key diseases, decrease stress on your joints, and make you stronger overall. Consider celebrity Jennifer Aniston: before her amazing role on Friends, she was a bike messenger in New York City. No wonder she looks so great!

4. Raise Your Strength and Endurance

Climbing onto your bike and heading into the mountains gives you a very different workout from the one you’ll get on the roads. Rough, pitted roads and twists and turns in the path will force you to work harder to stay in control of your bike. You’ll quickly discover that you’re stronger, tougher, and better able to keep working out longer no matter what type of exercise you’re doing. As an added bonus, mountain biking is a total body sport: it will increase strength and endurance throughout your entire body, since all of your muscles will be engaged during the exercise. Take a look, for example, at Harrison Ford: this actor has been able to display incredible strength and stamina even throughout these later years of his life, likely thanks in part to his regular biking regime.

5. Think Better, Too

As if the physical benefits aren’t enough, it turns out, regular biking can also increase your ability to process mental challenges. According to a study at the University of Illinois, improved cardio fitness can also lead to an increase in brain power due to better oxygenation and the building of critical cells within the brain.

6. Get a Better Night’s Sleep

There’s nothing like a good night’s sleep to help you get rid of fatigue throughout the next day. Unfortunately, it’s often difficult to turn your brain off and get the sleep you need in order to be fully functional. Going for an expedition on your mountain bike, however, can help you get a better sleep that night. The regular cardio exercise will help wear you out, making it easier for you to fall off to sleep when your head hits the pillow. As you make a habit of biking, you may even find your overall sleep patterns improving.

7. Decrease Your Risk of Diseases

Regular cardio exercise doesn’t just make you feel better, increase your cardio endurance, and give you the energy to tackle all of the challenges you’ll face in your day. It will also decrease your risk of heart disease, lung problems, and even certain cancers. All of the benefits of heading out on your mountain bike will quickly add up, making you less likely to experience a number of common diseases.

There are plenty of activities that can help you get a great workout. Getting on your mountain bike, however, is one of the most rewarding. There are plenty reviews on affordable mountain bikes you can check before deciding on your future most beneficial investment.

This total-body exercise will quickly raise your cardio endurance and increase your energy levels. This will not only increase your ability to tackle exercise-related tasks, but also make it easier for you to handle the tasks that come your way as part of your daily life.