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A wheelie great way to get in shape

Whether you are a convert to the Back2Fitness programme or not, getting active is essential for a healthy body and mind.

The benefits of physical exercise are numerous and include better cardiovascular health, weight management and an improvement in mood. Of course, despite the overwhelming reasons to exercise, many people struggle to get active in their busy everyday lives.

To really integrate exercise into your life the key is to find activities that you enjoy doing. For some people, this is hitting the gym, for others it is going for a swim, a long walk or playing team sports.

Another top tip is to set yourself goals and challenges, having something to work towards and compete for, even if only against yourself, can be a surprisingly good motivator.

A challenge most of us can rise to is national Cycle to Work Day. This scheme urges commuters to ditch their cars and public transport and cycle to work on 13 September. 

Cycling is a great form of exercise and by pedalling to work you are not only upping your activity levels and giving your body a workout, but you are also being time efficient by using the time usually spent in the car to get your body in shape.

Launched in 2013, Cycle to Work Day continues to grow, with more and more people choosing pedal over petrol power. What’s more, by reducing vehicle movements, cyclists are also helping the environment too – win, win!


Low impact, cycling gives all major muscle groups a good workout, other key benefits include:

·       Boosts strength and stamina

·       Improves cardiovascular fitness

·       Helps improve posture and flexibility

·       Helps with weight loss

·       Promotes better moods and reduces anxiety


If it’s been a while since you’ve hit the open road on your bike, bear in mind my top tips before you settle into the saddle:

·       Follow the Highway Code, this includes stopping at lights and giving way where appropriate.

·       Wear a helmet and reflective clothing that makes you visible to other road users.

·       Make sure your bike has, and that you use, lights.

·       Before setting off be sure to test your brakes and tyres, if in doubt take it to your local bike store for a once over.

While 13 September is the official Cycle to Work Day don’t worry if you miss it, simply pick another day to hop on your bike. Why not designate a day (or week) as your own ‘cycle to work day’ and really up the ante on your workouts?



Sam Yassin

With a degree in Sport and Exercise Science and coming from the country’s most elite sporting town, Loughborough, Sam Yassin is an experienced strength and conditioning coach. He is a member of the UKSCA and is currently working towards his full accreditation. Having passed his examination and LTAD (Long-term Athletic Development) case study, he is well on his way to becoming a gold standard S&C coach. Sam has long been involved in the sporting world, having competed in a wide range of sports from a young age, despite being born with bilateral talipes and having had more than 5 lower body surgeries. In his final year of university, he gained valuable insight into what it takes to be part of a professional team as he interned at Leeds United Football Club as a strength and conditioning coach.

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