On your bike!

44_family-cycling--sardiniaCycling is a truly invigorating experience, enjoyed by people of all ages and from all walks of life. Whether you’re cycling to work, to school, to the shops or just for fun, the humble bicycle is an easy way to get more active.

Before you start
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. For short journeys, any good working bike will do. You might have an old 10 speed racer, a shopping bike or a bargain 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, you should invest in a service at a specialist bike shop to ensure it’s roadworthy. If you’re buying a new bike, there are many models to choose from; Hybrids, road bikes and mountain bikes are the most popular. A specialist bike shop like Paddox Cycles, Hillmorton Road, Rugby will 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. Find out if your workplace operates a cycle to work scheme too as this is a more affordable way of buying a new bike and safety equipment.
If you haven’t cycled much before or you’re out of the habit of cycling, find yourself a traffic-free area to start off in such as your local park. Practise riding single-handed so you can make hand signals and get comfortable looking over both shoulders to improve your visual awareness.
Children and young people should do at least an hour of moderate to vigorous intensity aerobic activity every day. A 30-minute ride where your breathing is quicker and deeper will count towards your recommended weekly activity target. If you’re just getting started take it slowly and increase your cycle rides gradually. Any improvement on what you currently do is really beneficial and it’s great to be outdoors.

Staying motivated
Cycle to work - Commuting by bike is cheap, green and one of the easiest ways to fit exercise into your routine.
Cycle to school - Riding to school is a great way to get the kids more active. 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.