Archbishop Desmond Tutu once said, “Give a man a fish and feed him for a day. Teach a man to fish and feed him for a lifetime. Teach a man to cycle and he will realise fishing is stupid and boring.” With these words, he perfectly captured the joy that cycling brings to all those who participate in this popular pastime. Here are some of the health-giving reasons to embrace this form of exercise.

1. Low impact
Perhaps one of the most notable benefits of cycling, especially as you grow older, is that unlike running and other high-impact exercise, it’s an excellent way to strengthen your muscles without placing too much strain on your joints. 

2. Weight control
It’s important as you age to maintain a healthy weight – carrying excess weight places additional strain on your joints, can lead to serious illnesses like cardiovascular disease, type 2 diabetes, high blood pressure and osteoarthritis, and may even threaten your ability to live independently. Cardio exercises like cycling, running and swimming are a brilliant way to keep your weight at a healthy level as they raise your heart rate to the point where your body burns the maximum amount of calories.

3. Healthy heart
Cycling does an amazing job of strengthening the heart so that it doesn’t have to work as hard while it’s pumping blood through your body. And a strong, healthy heart is key in helping to reduce your risk of cardiovascular disease.

4. Sense of wellbeing
Exercising outdoors is good for the soul and cycling is a wonderful way to lower your stress levels, get plenty of fresh air into your lungs (while at the same time increasing their capacity), and feel the sunshine on your face. It’s also a great way to explore your neighbourhood and nearby nature trails and is especially rewarding if you’re able to find a group of friends to join you on your travels.

Staying safe in the saddle
If it’s been a while since you last got on your bike, make sure you do the following when you hit the road.

• Check that your bike is in good working order – pay careful attention to your tyres and brakes.
• Go for a test ride to get your cycling legs – preferably in a large open area where there aren’t too many obstacles.
• Plan your route – if necessary, make changes to avoid busy roads.
• Take it slow – remember that your reflexes get slower as you get older, so it’s safer to set a moderate pace.
• Keep an eye out for motorists and pedestrians.