Cycling

Is cycling good exercise for beginners?

Yes, cycling looks like a good way to begin. It is aerobic exercise that works your heart, and it causes less wear and tear on joints and muscles than impact activities such as jogging, which makes it a good option if your joints give you trouble¹.

Cycling is linked with a lower risk of early death, heart disease and type 2 diabetes, and with better mental health and wellbeing. These are links rather than proof. The biggest gains are expected in people who currently do little activity, and the benefits look broadly similar to other kinds of physical activity².

The WHO recommends 150–300 minutes of moderate-intensity activity a week, but that is a direction, not an entry requirement. Doing some activity is better than none, and the advice is to start with small amounts and gradually increase how often, how hard and how long you ride³. A 30-minute ride counts towards the weekly target⁵.

Are e-bikes still exercise?

Largely yes. Riding an e-bike raises your effort to a level equivalent to moderate-intensity activity. That is lower than conventional cycling, but enough to meet activity recommendations⁴.

There is moderate evidence that e-cycling can improve fitness in people who are physically inactive⁷. An e-bike uses less energy over the same ride than a regular bike or walking. Because it feels less tiring, you may ride more often or for longer, and that is where much of the benefit comes from⁷. Treat it as a way to ride more, not as a replacement for activity you already do⁸.

Hills raise the effort. In a small group of e-bike commuters, flat and downhill riding was moderate intensity and uphill riding was vigorous⁹. Some assessments judge that e-bike effort is too light to improve fitness, so this isn't settled¹⁰.

No best assist level has been shown for getting a workout. Go by how you feel and build up gradually.

How do you start cycling safely?

Start small and in a controlled place. Choose a bike that suits your size, your ability and what you plan to use it for⁶. Riding the right size bike in the right riding position helps you build skills and confidence faster¹¹.

• Get an old bike checked. If you have an old or second-hand bike, a bike shop can service it to make sure it's roadworthy and advise on the correct frame size⁵.
• Practise away from traffic. Use a park or an empty car park. Get used to braking and changing gears, riding one-handed so you can signal, and looking over both shoulders^5,6.
• Do a quick check before each ride: air in the tyres, brakes working, chain on and running freely, and the quick releases on the wheels and seat post closed and tight⁶.
• Build up the distance slowly. Increasing the amount and intensity gradually helps manage the risks of physical activity³.
• Choose quiet routes once you're on the road. Riding near motor traffic carries a risk of injury, and cyclists can be harder for drivers to see, so quiet routes and good visibility help^12,13.

Rules on helmets and road use differ between countries, so check the local ones where you live.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

For an injury or a health condition, see a health professional, such as your doctor or a physio. Physical activity is considered safe and beneficial for people living with disability when it suits their current activity level, health status and function. A healthcare professional or disability specialist can advise on the type and amount³.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.

If a muscle or joint is sore, or soreness appears a day or two later, ease off, and see a doctor or other health professional if it persists or gets worse.