Cycling is a surprisingly accessible option and it has amazing health benefits. Even if you struggle with your legs, you may be surprised how easy cycling can feel. The trick is to keep the gears really low and try to move the legs.
Cycling is a great way to get around, especially over longer distances. For some people, cycling may feel easier than walking. It is particularly good for getting your heart pumping, and improving your strength and balance. Because it is low impact and smooth, it can help to alleviate joint pain.
Cycling can reduce the risk of developing depression, obesity, diabetes, some cancers and heart disease. Being outside reduces anxiety and improves wellbeing.
Cycling is fantastic for cardio fitness and it’s easy on your joints.
Cycling builds leg and core strength. It is generally manageable, even if you have arthritis.
Riding a bike boosts confidence and improves balance fast.
Yes. Cycling is excellent for leg strength in particular. It is a great way to build muscle support for your hips, knees and ankles without any impact loading. So, people with arthritis often find cycling is something they can easily do.
There are lots of options for people who struggle with balance. See the links below.
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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You might want to start with an indoor bike or seated bike pedals. Recumbent bikes are easier to get used to and are widely available in gyms and fitness centres. Arm bikes are also available which are a great way to build arm strength and do some more energetic exercise. Start at a level you feel comfortable with and stop before you feel tired. Remember to start low and build slow!
Start by finding a flat route without any hills. Put your bike in a nice easy gear and try to spin your legs at a rate that feels comfortable. Stay seated in the saddle throughout. Take short breaks when you need them. Start with a short ride and build the distance up gradually week by week. If you struggle with balance, you could try a tricycle initially or go with a friend.
Build a little more pace into your cycling. Play with your gears a bit so you push a slightly heavier resistance. Training in intervals sometimes helps as you begin to build up your strength. Perhaps consider an e-bike especially if you want to cycle with someone fitter than you, or you want to try a more challenging route.
Build up your pace and your endurance and try adding a few hills, aiming to get out of the saddle when you are pushing hard and gradually increasing the length of your cycles. You might want to consider joining a club, especially if you find being with others motivating.
Build up your pace and your endurance and try adding a few hills, aiming to get out of the saddle when you are pushing hard and gradually increasing the length of your cycles. You might want to consider joining a club, especially if you find being with others motivating.
Although it may seem that cycling is tricky, there are loads of accessible options and several excellent UK wide charities which support this. Whoever you are and whatever your ability, if you want to feel the wind in your hair, explore some of the following links.
Cycling UK champions the joy of cycling for everyone—offering advice, advocacy, and support to help more people ride more often.
Support from the UK national governing body for cycling
A beginner-friendly cycling training plan designed to take you from the couch to confidently riding 50km — with structured weekly goals, tips, and motivation from British Cycling.
Cyclists Fighting Cancer help children and young people living with cancer across the UK regain their physical fitness, improve mental wellness and reduce social isolation.
Discover over 12,000 miles of traffic-free and quiet on-road routes across the UK with the National Cycle Network—connecting people to places by bike or on foot.
Wheels for All embraces disabled people and people who would otherwise not be able to cycle, through providing fun and friendly activity in 28 locations across the country.
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
