Cycling for fitness

Cycling is moderate or vigorous exercise that is easy on the joints, because the bicycle carries the body's weight. It doubles as transport, so it can be fitted into the day as a journey to work, school or the shops.

Benefits

Regular cycling improves the fitness of the heart and lungs and strengthens the legs and hips. Riding on the level at a steady pace counts as moderate activity; riding fast or uphill counts as vigorous. Since it is not weight-bearing, it does less for bone strength than walking or running, and is best combined with some exercise on foot.

The bicycle

• Hybrid bikes suit commuting and general riding on roads and paths.
• Road bikes are light and fast on tarmac.
• Mountain bikes have wide tyres and suspension for rough ground.
• Folding bikes combine with trains and small flats.
• Electric bikes assist the rider's pedalling. They still give useful exercise and make hills and longer distances manageable.

The frame must be the right size. The saddle is set so that the leg is almost straight at the bottom of the pedal stroke; a saddle that is too low strains the knees. A local bike shop will check the fit. Tyres are kept firm, brakes are tested and the chain is oiled regularly.

Starting out

• Traffic-free paths, parks and quiet roads are the place to build confidence.
• Short rides of 20 to 30 minutes, two or three times a week, are lengthened gradually.
• An easy gear with a quick, light pedalling rhythm is less tiring than pushing a hard gear slowly.
• Adults who have never ridden, or not for years, can take cycle training, which many councils provide free or at low cost.

Safety on the road

• At night the law requires a white front light, a red rear light and a red rear reflector.
• The Highway Code recommends a helmet and light-coloured or reflective clothing.
• Riders keep clear of the kerb and of parked car doors, signal clearly, and make eye contact with drivers at junctions.
• Large vehicles turning left are never passed on the inside.
• The Highway Code gives people cycling priority over turning traffic when going straight ahead at junctions, and advises drivers to leave at least 1.5 metres when overtaking.

Indoors

Exercise bikes, indoor cycling classes and trainers that hold an ordinary bicycle allow riding in bad weather and in the dark. Classes are hard work, and beginners are advised to tell the instructor and set their own resistance.

Common problems

A sore seat usually passes after a few rides; padded shorts and a correctly adjusted saddle help. Numb hands are eased by changing grip and wearing padded gloves. Knee pain generally points to saddle height or to gears that are too hard.

The weekly targets are set out under physical activity guidelines.