Cycling indoors has lots of health benefits and is very safe. It is very good for getting your heart pumping, preventing and managing lots of long term conditions including heart disease, some cancers, dementia and high cholesterol.
Indoor cycling classes help to improve leg strength and helps reduce pain from osteoarthritis.
Many people find a class environment extremely motivating.
Cycling is great for cardio and gentle on your joints.
Cycling builds leg and core strength and is often manageable even with arthritis.
Indoor biking on its own won’t help so much with balance, so try doing some other balance work before or after you ride
Spinning is for everyone. You can start as low as you like and build it up as you feel comfortable. Although it can be very high intensity, you can set your resistance as low as you like. If you are worried about joining a class, chat to the instructor first. You should always set the resistance at a level that feels comfortable for you. Remember moderate exercise means you can talk in full sentences but not sing!
Some causes of back pain, especially if caused by disc injuries, can make leaning forward more painful. Many people with back pain find using a recumbent bike easiest. However, the best thing is to try a few out and see what feels most comfortable for you.
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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Indoor cycling can be achieved by all, and really helps build your leg strength so it is easier to stand up. Consider a recumbent bike to begin with or a hand bike might work for you. Talk to an instructor in the gym you are at to make sure you pick the right bike and it fits you well. Pick the easiest gear you can and start really low. To begin with just try a few minutes and get off before you feel you need to. Many people with multiple long term conditions feel a lot of benefit from indoor biking.
Indoor cycling can be achieved by all, and really helps build your leg strength so it is easier to get around. Consider a recumbent bike to begin with or a hand bike might work for you. Make sure you pick the easiest gear you can and start really low. To begin with just try a few minutes and get off before you feel you need to. Many people with multiple long term conditions feel a lot of benefit from indoor biking.
Start at a low level and build from there. As you feel more confident, try increasing the resistance or increasing the duration of your cycles. Pick a bike that feels comfortable for you, whether that is a static bike, a spin bike or a recumbent bike. Make sure you bring a drink and keep hydrated.
Start at a low level and build from there. As you feel more confident, try increasing the resistance or increasing the duration of your sessions. Pick a bike that feels comfortable for you, whether that is a static bike, a spin bike or a recumbent bike. Make sure you bring a drink and keep hydrated.
If you want to challenge yourself, try a spin class. You can adjust the resistance to suit how hard you want to work. If you are new to biking, remember the golden rule- Start low and build gradually.
Indoor biking is very accessible with options for everyone. From recumbent bikes, to arm bikes, there really is an option for all. You can buy your own bike to use at home or join a gym to try it out.
A free programme supporting people with joint pain through Nuffield Health gyms.
Everyone Active has gyms all across the UK.
GLL has facilities all across the UK.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
The following organisations have contributed to and endorsed the content of this website
