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You need to start cycling today. Yes, you. You there looking at the screen. If you are in good health and can pedal, you need to hop on a bike. Not only will you get fit, but you will enjoy your day after a quick ride. And, you don’t have to be a top athlete to do so. Plenty of average Jane’s and Joe’s cycle daily, and you should seriously consider joining them. Below are the top reasons why you need to hop on a bike today.

Taking Advantage Of The Day

There are plenty of ways to enjoy a warm spring afternoon, but riding a bike is one of the most active ways to spend your leisure time. According to NutriStrategy, a relaxing bike ride (<10 mph) burns more calories than an easy walk (2 mph)—281 calories versus 176 calories per hour. Challenge yourself by powering your way up hills and pushing your speed over 10 mph, but even keeping to a leisurely pace is a great way to supplement an active lifestyle.

You’ll Love It

We all have those exercises we dread working on. But even if you hop on your bike and take it seriously—pedaling furiously and feeling a deep burn in your quads—there’s a good chance you’ll still love it despite the difficulty since you’re rewarded with a quick, exhilarating ride. It can also energize you for other exercises you plan to do. Bike instead of driving to the gym to warm up and cool down from your workouts.

It’s Easy On Your Joints

Andy Clarke, the president of the League of American Bicyclists says, “Whether you’re recovering from an injury, looking for a cross-training option or hoping to preserve your knees to run the New York Marathon when you are 85, cycling gets your legs moving and your heart pumping without pounding your joints.” Running has the potential to take its toll on the body. Biking, on the other hand, is far lower impact and engages the muscles in the legs without as much force coming down on the knees. So long as you keep your legs pumping on your bike, it ends up being a smoother, lower risk form of cardio you’ll appreciate, especially if you’re recovering from an injury.

It’s Legit – And Green

If you’re headed to anything important, like work, biking is a completely green form of transportation that’s free (so long as you have a bike) and provides some great exercise to boot. As Clarke puts it, “Instead of slouching in front of the steering wheel cursing rush hour traffic, biking to work adds an additional calorie burn to your daily or occasional routine.” With Commute Solutions estimating the cost of a 10-mile round-trip to work at $10 (including gas, insurance, maintenance, initial costs and indirect fees), it’s definitely a good idea to consider taking your bike instead.