# Cycling > Cycling is a good way to start being more active. It's an aerobic activity that's easier on the joints than jogging, short rides count, and an e-bike is a lower-effort option that still counts as exercise for most people. Start small, somewhere flat and traffic-free. - Type: Guide - Topic: Getting Moving › Activity Types: Walking to the Gym - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/cycling - Updated: 2026-10-21 - **Cycling is a good way to begin:** it works your heart and puts less strain on joints than jogging [1], and it is linked with better health [2]. - **Short rides count:** some activity is better than none, so start small and build up [3]. - **E-bikes still count:** riding one is moderate-intensity activity, though a little easier than a regular bike [4]. - **Start somewhere calm:** a smooth, flat, traffic-free place such as a park lets you build skills and confidence [5][6]. ## 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 trouble [1]. 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 activity [2]. 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 ride [3]. A 30-minute ride counts towards the weekly target [5]. > **Try this:** This week, take your bike to a park or an empty car park and ride for a short time. Practise using your brakes and gears [6]. ## 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 recommendations [4]. There is moderate evidence that e-cycling can improve fitness in people who are physically inactive [7]. 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 from [7]. Treat it as a way to ride more, not as a replacement for activity you already do [8]. Hills raise the effort. In a small group of e-bike commuters, flat and downhill riding was moderate intensity and uphill riding was vigorous [9]. Some assessments judge that e-bike effort is too light to improve fitness, so this isn't settled [10]. 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 for [6]. Riding the right size bike in the right riding position helps you build skills and confidence faster [11]. - **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 size [5]. - **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 tight [6]. - **Build up the distance slowly.** Increasing the amount and intensity gradually helps manage the risks of physical activity [3]. - **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 amount [3]. 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. ## Quick answers ### How long should my first rides be? There's no set length for a first ride. A short ride that feels comfortable is enough, and you can add a little distance as it gets easier. Rides of any length count towards your weekly activity, so a short one is never wasted. ### Is cycling OK for bad knees or sore joints? Cycling puts less wear and tear on joints than impact activities such as jogging, so many people with joint problems find it a good option. If a joint becomes sore while you ride, ease off, and see a doctor or other health professional if the soreness persists or gets worse. ### Do I need a helmet? Helmet laws and road rules differ from country to country, and they can differ within a country too. Check the rules where you live before you ride on public roads. A local bike shop or your local council can usually tell you what applies. ## Sources 1. Cardiac rehabilitation cycling programme. https://www.cuh.nhs.uk/patient-information/cardiac-rehabilitation-cycling-programme/ 2. Logan G et al. (2023). Benefits, risks, barriers, and facilitators to cycling: a narrative review. Frontiers in Sports and Active Living. https://doi.org/10.3389/fspor.2023.1168357 3. Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2020-102955 4. McVicar J et al. (2022). Systematic review and meta-analysis evaluating the effects electric bikes have on physiological parameters. Scandinavian Journal of Medicine & Science in Sports. https://pmc.ncbi.nlm.nih.gov/articles/PMC9546252/ 5. Cycling for beginners. Family Information Service. https://fisd.oxfordshire.gov.uk/kb5/oxfordshire/directory/advice.page?id=0j-ndhR4oWo 6. Getting started. New Plymouth District Council. https://www.npdc.govt.nz/lets-go/ride/getting-started/ 7. Bourne JE et al. (2018). Health benefits of electrically-assisted cycling: a systematic review. The International Journal of Behavioral Nutrition and Physical Activity. https://doi.org/10.1186/s12966-018-0751-8 8. Riiser A et al. (2022). E-cycling and health benefits: A systematic literature review with meta-analyses. Frontiers in Sports and Active Living. https://pmc.ncbi.nlm.nih.gov/articles/PMC9626861/ 9. Riiser A et al. (2025). The self-selected intensity of physical activity during real-life e-bike commuting. Frontiers in Sports and Active Living. https://pmc.ncbi.nlm.nih.gov/articles/PMC12834821/ 10. Bonardi A et al. (2025). Characterizing intensity of E-biking in the context of the exercise intensity domains framework. Journal of Transport & Health. https://doi.org/10.1016/j.jth.2025.102064 11. Getting started with riding. Queensland Government. https://www.qld.gov.au/transport/public/bicycle-riding/getting-started-with-riding 12. Mueller N et al. (2015). Health impact assessment of active transportation: A systematic review. Preventive Medicine. https://doi.org/10.1016/j.ypmed.2015.04.010 13. Cycle safety. THINK! https://www.think.gov.uk/cycle-safety/ --- Source: Twikka (https://twikka.com/learn/cycling). General information about physical activity, not medical advice.