Diabetes is one of the most common yet preventable chronic diseases in the United States. According to the Center for Disease Control and Prevention, nearly two million Americans aged 20 years or older were diagnosed with the disease in 2010. And yet, as research has shown, simple lifestyle choices such as daily exercise and a healthy diet can be remarkably effective in reducing the development of type 2 diabetes in every age group. For the past 20 years, as a way of promoting healthy living in the face of diabetes, the American Diabetes Association has organized a series of cycling events throughout the country known as the Tour de Cure.

The Tour de Cure takes place in 44 states and offers cyclists and mountain bikers the opportunity to raise money and awareness for what stands as the seventh leading cause of death in the country. For a minimum fundraising requirement of $200 (depending on the event location), participants choose to ride a course ranging from 10 miles to 100 miles based on their experience levels.

This past weekend, my family and I joined nearly 1,000 fellow bike riders for a Tour de Cure event in Brighton, Michigan. All told, the event raised over $320,000–a figure that ranks just shy of the top ten totals for all Tour events thus far in 2013 (the highest for the year to date took place in Napa Valley, California, which raised nearly $1.1 million). And while Tour events like Brighton’s do indeed bring about awareness of the prevalence of diabetes in the U.S., they also serve as a reminder of the health benefits that cycling has to offer.

It’s no secret that biking can do wonders for your cardiovascular health, as both road cyclists and mountain bikers can attest. In fact, one 2012 study conducted in San Francisco found that bicycling “from four to 22 minutes reduced the burden of cardiovascular disease and diabetes by 14 percent.”  Another study published in the Journal of Applied Psychology reported that just two weeks of cycling every other day can help boost a person’s fat-burning ability by 36 percent. It can be challenging for a beginner to get used to all the huffing and puffing, but despite the physical effort, riding a bike can also be one of the most enjoyable methods of exercise.

Whether cycling becomes an activity used for exercise or mere transportation, numerous studies have demonstrated that riding a bike can lower stress levels, improve self-esteem, and even have an antidepressant effect. According to one study conducted at the University of Southern Mississippi, participants who suffered from generalized anxiety disorder and exercised at 60 to 90 percent of their maximum heart rate for three 20-minute sessions per week noticed a decrease in “anxiety sensitivity and fear” after two workout sessions. Undoubtedly, there is plenty of freedom to enjoy on a bike, and with a constant change of scenery, it’s no surprise that your brain and your body both seem to approve of cycling as a form of exercise.

As I rode in the Brighton Tour de Cure, I thought about my grandmother who was lived with diabetes for as long as I’ve known her. Within the past year, she has lost all five of her toes on one foot as a result of the disease. In some ways, she serves as a reminder to me that maintaining your health is a lifelong process. It requires daily awareness of diet, exercise, and mental well-being. Luckily, a bike can be a useful and entertaining tool to keep both your physical and mental fitness in check. For anyone who is searching for an effective, well-rounded, and engaging form of exercise, hopping on two wheels is one of the best choices available.

Image by Jeff Waraniak