Why take up cycling?

It’s exercise, it’s affordable, it’s sociable, it’s practical

Cycle to work? Research shows that those who cycle to work on a regular basis (e.g. a few times a week) can literally have their cake and eat it. A half-hour each-way commute will burn eight calories a minute, or the equivalent of 11kg of fat in a year. So take your bike out of it's early "retirement" in the shed and enjoy two wheeler power!

Cycle for leisure? Take your family out for a bike ride: you'll breathe fresh air (your car draws in the most polluted air. Cyclists breathe in three times less pollution than car passengers) Shropshire is a cyclists' paradise, there is something for all, from the novice pedal pusher to the experienced cyclist. Cycling is one of the best ways to soak up the unspoilt landscapes along quiet lanes and country roads - you'll see more wildlife (as you're much quieter than a car).

Need a few more incentives?

Get fit: cycling for 30 minutes a day can keep you fit for life.

• Regular cycling is an ideal way to build physical activity into your daily routine. Regular cyclists have a 4% higher bone density (leading to lower risks of Osteoporosis), they have lower blood pressure, less risk of a heart attack, stroke, diabetes, colon cancer.
• Regular cycling halves the risk of heart attacks and helps reduce risk factors like high blood cholesterol and high blood pressure. Regular exercise also increases your stamina and aerobic fitness - cycling is a fun way to keep your lungs healthy.
• A 35 year old man cycling 12 miles a day extends his life by two and a half years compared to someone who takes no exercise (British Medical Association).

Get in shape: cycling can help you control weight and keep you in shape

• Cycling at moderate speed consumes up to 400 calories per hour, it also increases your metabolic rate making it easier to keep weight off. A moderate half-hour each-way commute will burn eight calories a minutes, or the equivalent of 11kg of fat in a year.
• Tests have shown that after four to five months of regular cycling, aerobic fitness improves by an average of 13 % and body fat falls by an average of two to three kg.
• Cycling gradually improves general muscle function and is great for the mobility of hip and knee joints - can help prevent falls, fractures and injuries, through improved strength and co-ordination. The main muscle groups used in cycling are, from the "bottom, up": Tibialis anterior, gastrocnemius, soleus, quadriceps group, hamstring group, gluteal group, quadratis lumborum and associated muscles, erector spinaeus and associated muscles.

Get out and about

• On a cycle you can travel four times faster than you can walk, for the same amount of energy.
• Cycling is an excellent and enjoyable way to get out and meet new people!
• Live life to the full - Cycling keeps you in touch with the sounds, smells and sensations of the real world. Sometimes you stop to talk to people or to enjoy the view. Sometimes your muscles ache and you get fed up. That's what life's all about.

Not sure that you can cycle?
Too hilly? Most modern bikes with gears make cycling on moderate hills relatively easy. Switzerland is not a flat country but the equivalent figure of those cycling in Basel (population 230,000) is 23%.

Alternatively invest in an electric bike - no license is needed, the technology can anticipate when you are slowing down, the battery cuts in and gives you the power to go climb those hills. The average electric bike is under £1,000.

It's too far to ride? 90% of urban journeys are under five miles. Most people can manage this easily.You can always travel the main part of your journey by train or bus, then cycle the remainder.

Safety issues? Ride visibly, predictably and following all traffic laws. Hugging the kerb invites danger as cars try to squeeze past you. Ride about 1 metre from the kerb if possible. Always wear a helmet and wear light coloured reflective clothing (and bike light system) when light is poor.

Rainy or cold weather? Be a fair weather bike commuter - when the forecast is bad, don't go by bike. It's important to enjoy your bicycle ride, so only go when the weather report looks good. Sweden is a cold country - yet 33 per cent of all journeys in Vasteras (population 115,000) are made by bicycle. Even in Britain, described by the EU as "a wet country", 27 per cent of all journeys in Cambridge (population 100,000) are made by bicycle.

Out of shape? Go at your own pace. If you do this then you'll find cycling is no more difficult than walking. Cycling just once per week can make a difference, you can build it up as it suits you. Or invest in an electric bike which will assist you when pedalling up hills. Cycling will improve your fitness - cycling 15 minutes twice a day will help to keep you fit and your heart healthy.

It takes too long? Due to traffic congestion, cycling often takes less time than driving for distances of three miles or less. You are also saving time combining your daily exercise with your commute to work, and saving time visiting the petrol pump and finding parking spaces.