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Swapping a few car or bus journeys for a bike ride is one of the easiest ways to add exercise to your week. The first ride can be daunting, but preparation makes a big difference.

Plan a quiet route

The fastest route isn’t always the best. Look for cycle paths, quiet residential streets and parks, and try the route at the weekend when there’s no pressure.

Essential kit

  • A bike that fits you, checked by a mechanic
  • A helmet and bright clothing
  • Front and rear lights
  • A sturdy lock
  • A small repair kit and pump

Start small

Ride once a week to begin with, then add days as your confidence grows. Many riders find they arrive at work more awake and in a better mood.

The hardest part of cycling to work is the first morning. After that, it becomes the best part of the day.