There are so many options if you want to cycle inside. It’s a great way to cycle even if you don’t have a bike or when the weather doesn’t suit. The trick is to start low and build slow. To begin with, always keep the level low and build gradually over the weeks and months as you get used to it.
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 helps to improve leg strength and helps reduce pain from osteoarthritis.
Cycling is great for fitness and gentle on your joints.
Cycling builds leg and core strength. It is often manageable even if you have arthritis.
Indoor biking doesn’t boost balance much, so try some balance work too.
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!
If you have your own bike, you can attach it to a turbo trainer which can be bought at a reasonable price. You can then try some of the online classes, starting at a level that suits you. Or just sit and spin the legs for a bit.
These options offer a lot of choice and the opportunity to ride virtually with others. Many people find that motivating.
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 seated pedal to begin with or a hand bike. Just start really low and for 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 stand up. 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 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.
If you want to challenge yourself, try a spin class or joining a virtual class. There are lots of online options for all levels.
Indoor biking is very accessible with options for everyone. From recumbent bikes, to seated pedal bikes or 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.
Support from the UK national governing body for cycling.
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.
