Cycle regularly for low-impact cardio and leg strength

Cycling -- whether outdoors on a road bike or indoors on a stationary bike -- is a low-impact cardiovascular exercise that builds leg strength while burning significant calories. It is easy on the knees and scalable from gentle cruising to intense hill climbs.

Why It Works

Cycling keeps your weight off your joints while providing sustained aerobic effort. It can also double as transportation, making it easier to integrate into daily life rather than requiring a separate workout block. Riding at a moderate pace for 30-60 minutes provides steady-state cardio that supports fat oxidation.

Getting Started

1. Start with 20-30 minutes at a comfortable pace, 3 times per week
2. Gradually increase duration before increasing intensity
3. Add hills or intervals once a base fitness level is established
4. Indoor stationary bikes remove weather and traffic barriers

Tips

• Proper saddle height prevents knee pain -- your leg should be nearly (but not fully) straight at the bottom of the pedal stroke
• Commuting by bike adds exercise without requiring extra time in your day
• If buying a bike is not feasible, many gyms have stationary bikes included in membership
• Pair cycling with upper-body strength work for balanced fitness, since cycling primarily targets the lower body