Benefits of Cycling

Benefits of cycling

Cycling is one of the easiest ways to fit exercise into your daily routine because it's also a form of transport. Cycling also:

• saves you money
• gets you fit
• helps the environment

It's a low-impact type of exercise, so it's easier on your joints than running or other high-impact aerobic activities. But it still helps you get into shape.

The best way to build your cardiovascular fitness on the bike is to ride for at least 150 minutes every week. For example, you could cycle to work a few days a week, or do a couple of shorter rides during the week with a longer ride at the weekend. You'll soon feel the benefits.

Cycling safety tips

• Look behind you before you turn, overtake or stop.
• Use arm signals before you turn right or left.
• Obey traffic lights and road signs.
• Don't ride on the pavement unless there's a sign that says you can.
• Don't cycle next to another person on busy or narrow roads.
• When overtaking parked cars, watch out for car doors opening suddenly and allow room to pass safely.
• Don't use headphones while cycling.
• Never use a mobile phone while cycling.

Kit checklist

Wearing a cycling helmet can help prevent a head injury if you fall off your bike.

It's important to wear a helmet that meets the following criteria:

• It's marked as meeting the British Standard (BS EN 1078:1997).
• It's a snug fit and positioned squarely on your head. It should sit just above your eyebrows, not tilted back or tipped forwards.
• It's securely fastened by straps, which aren't twisted, with only enough room for two fingers between your chin and the strap.

Make sure you replace your helmet every five years. Don't buy a secondhand helmet – it may be damaged and may not protect you properly.

Source:nhs.uk/Livewell/fitness/Pages/Cycling.aspx