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 basic 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 local bike shop to ensure it’s roadworthy.
- If you’re buying a new bike, there are lots of models to choose from. Your local 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.
- 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.
- See also: Family Cycling
- 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.
- A 30-minute to 1-hour leisure ride at the weekend will count towards your family’s recommended weekly activity target.