Fitness Increase your time on the bike gradually to build up your strength Before you can start pedalling, you need the right kit and this includes a bike and some suitable activewear. It may be that you want to start by using a static bike, indoors, to see if cycling is for you before paying out for new gear but if you do decide to hit the open road, getting the right bike is essential. Its important to buy a bike that is the correct size for you and that doesnt apply too much pressure on your joints, says personal trainer James Bickerstaff, from OriGym (origympersonal trainercourses.co.uk). Ask for advice in bike shops and have a go at sitting on the seat to check its comfort levels. Make sure its set up for your needs the height of the seat, for example, can have a big impact on the way you cycle. Its also important to consider wearing padded shorts or knee pads to reduce any pressure on your joints affected by arthritis, James adds. And, of course, a decent helmet is essential. Find a cycling buddy Having a friend to exercise with can help motivate you to get on your bike and keep moving, and combining a ride with a little coffee stop can make for a brilliant morning out. Just make sure they have a similar level of fitness to you and you can maintain the same speed, James advises. Plan your route Its a good idea to have a route in mind before you head off. When youre just getting started, experts recommend sticking to areas you know well and following circuits that dont feature too many steep slopes or uneven tracks. We would encourage people to start on flat surfaces and get comfortable riding their bikes on this terrain, James says. It might be possible to ride on rougher tracks or up hills; however, you will have to listen to your body. When the intensity of your cycling increases, youll be putting your knees under more pressure, which could worsen the symptoms of your arthritis. Know your limits Building on from this last point, its important not to push yourself too much too soon. Increase your time on the bike gradually to build up your strength, and this will minimise the chance of injury. The key is to make movement part of your daily routine, as this will improve your wellbeing and fitness, and can boost your circulation and ease pain and stiffness. Start slowly and listen to your body, adds Rhodri. If joints start to ache, take a breather. And most of all, have fun! 28 versusarthritis.org Outdoor wins Part of what makes cycling so great is the fact it gets you into the great outdoors, and experts have long been proclaiming the benefits of being in nature. Here are three reasons why its so good for you. 1 It can help you sleep better Natural light is important when it comes to regulating our internal body clock, and studies have shown that exposing ourselves to more sunlight in the day (especially when exercising) can help us sleep better at night. 2 Its good for your mental health Youll know that being surrounded by nature feels calming, and thats because green environments help lower cortisol levels and decrease your heart rate. Studies show it can also improve self-esteem, focus, creativity and problem-solving abilities. 3 It might boost your immune system More research needs to be done in this area, but initial studies appear to suggest that time spent in nature can have a positive effect on our immune systems.