Cycling - Londonderry, UK

Health benefits of cycling.
Significant health benefits can be obtained by taking the right amount of physical activity.

Benefits of regular physical activity.
- Reduce high blood pressure.
- Prevention of Diabetes.
- Helps reduce weight.
- Mental health benefits
- Reduces risk of falls.
- Prevents development of Osteoarthritis and Osteoporosis.
- Increases strength in your heart, lungs and bones.
- Improves your mobility and general well-being.
- Provides you with more energy and promotes a better night's sleep.

Why Cycle?
Cycling has the potential to make a good significant contribution to improving public health.
It is obvious that cycling is good for you, good for the environment, it's fast, it's convenient, it gives you
freedom and independence, takes you from door to door, allows you to double park, is reliable, and even
allows you to make eye contact with fellow human beings.

How much cycling should I do?
Cycling for 15 minutes at a moderate speed burns the same number of calories as medium intensity aerobic exercise or badminton for the same time.
Frequency:   Most days of the week (at least 5)
Intensity:    At a pace that is sufficient for you to maintain.
Time:   Ideally this should be one continuous session of activity of 30 minutes, but 3 periods of 10 minutes
or 2 periods of 15 minutes will work just as well.

Safety advice for cyclists:
- Always wear a cycle helmet. it is important to buy a new one as second-hand ones may have been          
  damaged even though they look fine.
- Cycle helmets should fit squarely on your head (not pushed back) and fit snugly without pinching.
- Bright, reflective clothing makes you more visible, reducing accidents, especially at night.
- Front and rear lights should be used when cycling in the dark or in poor light conditions
- Bikes should be serviced regularly to ensure that they are safe and roadworthy.
- Second-hand bikes should be checked by a bike shop to make sure they are roadworthy.

Derry Healthy Cities
c/o Altnagelvin Hospital,
24 Glenshane Road
Derry/Londenderry BT47 6 SB

Tel:   028 7161 1384

Email:   info@derryhc.com
Web:   www.derryhc.com