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Cycle your way to fitness

Cycle your way to fitness

16 September 2006

Do you have a bicycle in your garage that’s collecting cobwebs? Why not dust it off, pump up the tyres and go for a ride? It’s an easy, inexpensive and enjoyable way to get fit.

The Department of Health recommends that we should take 30 minutes of exercise that leaves us slightly out of breath five times a week. Cycling is a great form of aerobic exercise, and it’s convenient, too, as you don’t need to buy special equipment or spend money on membership fees.

If you’re new to cycling, you could start off by simply riding to the shop or around the block until you feel more confident and start to build up your fitness. Cycling is also a great way for the whole family to keep fit together. There are currently 10 000 miles of safe cycle routes across the UK thanks to the National Cycle Network, and 75% of the population live within two miles of it. If you are worried about traffic, one third of the network is on traffic-free paths, while the remainder is situated on quiet minor roads and traffic-calmed streets.

OS Explorer Maps are Ordnance Survey’s most detailed series, showing all towns, villages, roads, footpaths and selected cycle routes. So wherever you’re planning to take your bike, make sure you have an OS Explorer Map to hand.

The benefits of cycling

The good news is that cycling is not only fun, sociable and inexpensive, it’s also great for your mental and physical health. Here are three great reasons why you should get on your bike:

  • Lose weight: Cycling burns around 300 calories an hour – the equivalent of a chocolate bar or a couple of alcoholic drinks. If you cycle (15 mins) to work every day for a year, you could lose up to 11 lbs of fat!
  • Live long and prosper: Regular cycling halves your chance of contracting heart disease, the largest single cause of death in Britain. It also offers greater protection against strokes, diabetes and colon cancer. Cyclists can expect to live longer than the average motorist, which is an even better reason to leave your car at home.
  • Think happy thoughts: Moderate exercise helps to reduce stress and improve mental well being.

 

The good cycling code

Sustrans gives the following advice to users of the National Cycle Network.

On shared-use paths:

  • Give way to pedestrians, leaving them plenty of room.
  • Keep to your side of any dividing line.
  • Be prepared to slow down or stop if necessary.
  • Don’t expect to cycle at high speeds.
  • Be careful at junctions, bends and entrances.
  • Remember that many people are hard of hearing or visually impaired – don’t assume they can see or hear you!
  • Carry a bell and use it – don’t surprise people.
  • Give way where there are wheelchair users and horse riders.

On roads:

Much of the National Cycle Network is on traffic-calmed or minor roads through towns and the countryside.

  • Always follow the Highway Code.
  • Be seen – most accidents to cyclists happen at junctions.
  • Fit lights and use them in poor visibility.
  • Consider wearing a helmet and conspicuous clothing.
  • Keep your bike roadworthy.
  • Don’t cycle on pavements except where designated – pavements are for pedestrians.
  • Use your bell – not all pedestrians can see you.

In the countryside:

  • Follow the Countryside Code.
  • Respect other land management activities, such as farming or forestry, and take litter home.
  • Keep erosion to a minimum if off road.
  • Be self-sufficient – in remote areas carry food, repair kit, map and waterproofs.
  • Try to cycle or use public transport to travel to and from the start and finish of your ride.
  • Cycle within your capabilities.
  • Match your speed to the surface and your skills.

For more information and advice about cycling and suggested routes visit the Sustrans website

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