Cycling

Cycling is a low-impact exercise, meaning it's easier on your joints compared to high-impact aerobic activities like running.

Being able to cover longer distances in a shorter period of time makes cycling a very enjoyable activity and a great way to reach your recommended 150 minutes of activity a week.

Equipment needed 

If you want to buy a bike, a bike shop will be able to advise on choosing the right bike for you. If you buy a bike second hand, consider having a mechanic check it over to make sure it is roadworthy. However, you could also see if there’s anyone you could borrow a bike from, or if you live in a town or city there may be the option to hire a bike using local schemes.

You do not need special clothing to ride a bicycle. However, you may consider wearing brighter clothing to help other road users see you and you must use lights to ride at night.

Getting started

When starting out, you can begin cycling in traffic-free areas such as a local park or cycle path. Always follow the Highway Code when cycling on roads. The route you might have once taken by car may not be the best route for riding a bike. It is worth checking out the route options to help you enjoy your journey.

Cycling UK has got a great selection of hints and tips depending on the type of cycling you’re interested in and how much experience you already have.

• Cycling tips: essential cycling advice for beginners - https://www.cyclinguk.org/article/campaigns-guide/cycling-tips-24-essential-pieces-riding-advice-beginners
• Cycling to work tips: https://www.cyclinguk.org/article/cycling-work-tips
• How to be more confident riding solo - https://www.cyclinguk.org/article/how-be-more-confident-riding-solo

Top tips

Make green choices

If you have your own bike, choosing to cycle rather than drive or take public transport can save you money as well as help the environment by reducing your carbon footprint.

Adapt to the indoors

If you’re already a keen cyclist, but your caring role means you’re not able to leave the house as much as you’d like, you might find an exercise bike at home a useful item. There may be grants available from your Local Authority/Council to support the purchase of exercise equipment.

Join a club

This has the double benefit of giving you someone to cycle with, and you’re more likely to stick at an activity if you’ve got a social group. The British Cycling Club Finder can help you find a club near you. Many clubs aren’t meeting face-to-face due to the covid-19 pandemic, but are providing remote support and motivation for each other in other ways.

These warm up and cool down suggestions from the NHS can also help reduce the risk of injury.