Cycling is a truly invigorating and liberating experience, enjoyed by people of all ages and from all walks of life.
Whether you’re cycling to work, to school, to the shops or just for fun, the humble bicycle is an easy way to get more active.
Before you start
For short journeys, any good working bike will do. You might have an old 10-speed racer, a shopping bike or a bargain mountain bike that you could use.
If you’re buying a second-hand bike or you have an old bike that’s been gathering dust, consider having it serviced at a bike shop to ensure it’s roadworthy.
If you’re buying a new bike, there are lots of models to choose from. Hybrids, road bikes and mountain bikes are most popular.
A bike shop can advise you on the correct frame size and help you select a bike to suit your budget and the type of cycling you want to do.
Find out if your workplace operates a cycle to work scheme. This is a more affordable way of buying a new bike and safety equipment.
There are many bikes available for people with disabilities.
For most people, cycling is a safe and effective form of exercise. If you have any health concerns or an existing medical problem, see your GP before you start.
Cycling safely
- practise in a safe environment
- wear a helmet
- be seen and heard
- check your bike
- be alert and plan your route
- always follow the Highway Code
If you haven’t cycled much before or you’re out of the habit of cycling, find yourself a traffic-free area to start off in, such as your local park.
Practise riding single-handed so you can make hand signals, and get comfortable looking over both shoulders to improve your visual awareness.
To learn to cycle with confidence, see Cycling UK’s cycle training or Bikeability for information on training schemes, some of which are free.
Before you start cycling in traffic, check the rules of the road online for up-to-date rules and regulations for cyclists.
Health benefits
Regular cycling can reduce the risk of chronic illnesses such as heart disease, type 2 diabetes and stroke. It can also boost your mood and keep your weight under control.
For health benefits, adults and older adults should do at least 2 hours and 30 minutes (150 minutes) of moderate-intensity activity each week.
Children and young people should do at least an hour (60 minutes) of moderate to vigorous intensity activity every day.
Staying motivated
Make it a habit
The easiest way to cycle regularly is to use your bike as a means of everyday transport.
Commuting to work by bike is cheap, green and one of the easiest ways to fit exercise into your routine.
Riding to school is a great way to get the kids more active. Cycling has many benefits for children such as improved health, confidence and concentration. Parents may want to accompany younger children, which makes it a good way for grown-ups to get cycling, too.
There are many wonderful places to cycle in cities and the countryside. Cycling is an ideal way for friends and families to explore their neighbourhood and beyond. So if not convenient to fit it into your everyday and lovely trip to look forward too at the weekend might be the perfect way to increase your exercise and get fit.
Article taken in part from www.nhs.uk
If you enjoyed this article you may also find this interesting:
Disclaimer
All content on this website is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always consult your own GP if you’re in any way concerned about your health.