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To be fit and healthy you need to be physically active. Regular physical activity can help protect you from serious diseases such as obesity, heart disease, cancer, mental illness, diabetes and arthritis. Riding your bicycle and going for brisk walk regularly are the best ways to reduce your risk of health problems associated with a sedentary lifestyle.

Cycling and jogging/running is a healthy, low-impact exercise that can be enjoyed by people of all ages, from young children to older adults. It is also fun, cheap and good for the environment.

Riding to work or walking to the shops are the most time-efficient ways to combine regular exercise with your everyday routine. An estimated one billion people ride bicycles and walk for exercise every day – for transport, recreation and sport.

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