Cycling for Fitness: How to Get Started
Cycling is gentle on your joints, great for your heart and a fun way to explore. Whether you commute, ride for fun or train for events, a few basics will get you started.
Choosing a bike
- Road bike: fast on smooth roads.
- Hybrid: comfortable and versatile for city and light trails.
- Mountain bike: sturdy for off-road riding.
The most important thing is that the bike fits you. A local shop can help set the saddle height and handlebar position.
Essential gear
- A well-fitting helmet.
- Lights and reflectors for visibility.
- A pump, spare inner tube and basic tools.
- A water bottle.
Start easy
Begin with 20 to 30 minutes at a comfortable pace, two or three times a week. Then increase the time gradually. You should be able to talk while riding.
Safety tips
- Follow the traffic rules and signal your turns.
- Stay visible and avoid riding with headphones.
- Check your brakes and tyres before riding.
Cadence
Pedalling at a steady, moderate speed (around 80 to 90 revolutions per minute for many riders) is easier on your knees than pushing a heavy gear slowly.
