Leisure cycling

Is leisure cycling right for you?

Easy rides on quiet paths at your own pace. It is a light-intensity, low impact activity that you can do outdoors, on your own, with a partner or in a group. Expect to burn around 280 calories an hour, based on a 70 kg person.

Anyone can start. Expect to spend up to about £20 a month.

Why try leisure cycling

• Burns calories. At around 280 kcal an hour it can help with weight loss alongside a balanced diet.
• Improves fitness. It raises your heart rate and builds stamina.
• Clears your head. It is a reliable way to lower stress and lift your mood.
• Kind to joints. Low impact makes it a good choice if running or jumping is uncomfortable.

How to start leisure cycling

1. Ride a traffic-free route for 30 minutes.

2. Get the basics: bike, helmet. Borrow or hire before you buy.

3. Keep the first few sessions short and easy, and aim for two or three a week.

4. Warm up for five minutes first, build up gradually and stop if anything hurts.

A 4-week starter plan

This is general guidance, not medical advice. If you have a health condition or injury, check with your GP before you start.