Get cycling regularly

Making cycling a regular, everyday activity requires initial commitment and planning. But once it becomes a habit for you and your family there are so many benefits it is well worth the initial effort for so many reasons!

Have a read through some of our hints and tips for how to integrate cycling into your lives.

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

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.
  • A 30-minute to 1-hour leisure ride at the weekend will count towards your family’s recommended weekly activity target.

Staying Motivated

  • Make it a habit – The easiest way to cycle regularly is to use your bike as a means of everyday transport. Work out your routes using journey planning websites – see: Where to Ride
  • Cycle to work – Commuting by bike is cheap, green and one of the easiest ways to fit exercise into your routine. There’s lot of online information to help you plot your route, including Google Maps (select cycle option), Sustrans Route finder or contact your local council for free cycling maps. Transport for London also has an interactive cycle journey planner and free local cycling maps.
  • Cycle to school – Riding to school is a great way to get the kids more active once they’ve taken their Bikeability training. 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.
  • Mix it up – 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. More ideas/inspiration here
  • Join a bike ride or club – From charity rides to park cycles, signing up for a bike ride is a great way to stay motivated and experience the great outdoors. Or you could consider joining your local cycle group. Find out more here


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