Welcome to #30mins30days in September! Every day we will suggest an activity which you can do right here in Falkirk to get you active, whether mentally or physically. Please let us know what activities you are trying by joining in the conversation on Facebook and Twitter using the hashtag #30mins30days. We look forward to seeing which activities prove popular and to see who is trying something new!
Day 30: Cycling
Regular cycling can help you lose weight, reduce stress and improve your fitness. It is the the third most popular recreational activity in the UK. An estimated 3.1 million people ride a bicycle each month!
Cycling is one of the easiest ways to fit exercise into your daily routine because it's also a form of transport. It saves you money, gets you fit and is good for the environment.
It's a low-impact type of exercise, so it's easier on your joints than running or other high-impact aerobic activities. But it still helps you get into shape.
For example, someone who weighs 80kg (12st 9lb) will burn more than 650 calories with an hour's riding, and tone their legs and bottom. If you ride up hills or off-road, you'll also work your upper body.
The best way to build your cardiovascular fitness on the bike is to ride for at least 150 minutes a week . For example, you could cycle to work a few days a week or do a couple of shorter rides during the week with a longer ride at the weekend. You'll soon feel the benefits.
Cycling safety tips
- Look behind you before you turn, overtake or stop
- Use arm signals before you turn right or left
- Obey traffic lights and road signs
- Don't ride on the pavement unless there's a sign that says you can
- On busy or narrow roads, don't cycle next to another person
- When overtaking parked cars, watch out for car doors opening suddenly and allow room to pass safely
- Don't use headphones while cycling
- Never use a mobile phone while cycling
If you don't own a bike but would like to gain the benefits of cycling, you could have a look at our gyms page. We have RPM and spin classes as well as access to the stationary bikes if you are looking for something a little more leisurely.
Wednesday, 30th September 2015