Cycling tips for beginners

People of all ages and from all walks of life can cycle.
Whether you're cycling, at work, at school, in stores or just for fun, the modest bike is an easy way to get more active.

Regular cycling can reduce the risk of chronic diseases such as heart disease, type 2 diabetes and strokes. It can also improve your mood and control your weight
This guide is meant to make cycling a fun and safe experience for beginners and gives you tips to stay motivated.
Before you start
For most people, cycling is a safe and effective form of exercise. If you have health problems or a current medical problem, consult your doctor before you begin.
Every good work bike is sufficient for short journeys. You can use an old shopping bike or a cheap mountain bike that you could use.

If you buy a used bicycle or have an old bicycle that has collected dust, consider having it checked by a bicycle shop to make sure it is in good condition.

When you buy a new bicycle, you have a choice of models. Hybrids, racing bikes and mountain bikes are the most popular.

A specialized bike shop will recommend the right frame size and help you choose a bike based on your budget and the type of bike you want to practice. Ensure good front and rear lights.

Bicycles for the disabled are also available.

Safety first
Remember that wearing a bicycle helmet is mandatory in Australia. Wear light and light clothing and reflective clothing or a night coat to be visible during the day.

starts
If you haven't cycled much or haven't used it yet, look for an area without traffic, such as your local park.

Train yourself to give manual signals and feel comfortable on your shoulders to improve visual awareness. Some people prefer to attach a small mirror to the handlebars or the bicycle helmet to help them see what's behind it.

Before you cycle through traffic, check the rules and regulations of the road for cyclists.

You are healthy
For health benefits, adults and the elderly are advised to do moderate aerobic activity of moderate intensity per week for a minimum of 2 hours and 30 minutes (150 minutes).

It is recommended that children and adolescents spend moderate to vigorous aerobic activity for at least an hour (60 minutes) each day.

A 30-minute run, in which your breathing is faster and deeper, counts towards your recommended weekly activity goal.

If you have just started, take your time and gradually increase the cycle. Any improvement in what you are currently doing is beneficial.

Be sure to stop and consult a doctor if you feel unwell.

Be motivated
get used to it
The easiest way to ensure that you cycle regularly is to use the bicycle as a daily means of transport. If you want a small business on the bike, for business or pleasure, find a friend on the bike.

Cycle at work
Cycling is economical, ecological and one of the easiest ways to adapt the exercise to the routine. Ask your company manager or staff representative whether there are showers and bicycle storage.

Go to school by bike
Going to school is a great way to make children more active. Cycling has many benefits for children, including better health, safety and concentration. Parents may want to accompany their youngest children, making it a good way for adults to cycle.

to blend
There are many places to drive in the city and in the countryside. Cycling is a great way for friends and families to explore their neighborhood and beyond.

Take a bike ride
From charity walks to parking cycles, registering for a bike ride is a great way to stay motivated and enjoy outdoor activities.