Seven reasons to get back in the saddle with Chris Boardman MBE

Even our phones and watches are reminding us to get more exercise, with 150 minutes of moderate exercise a week being the minimum recommended. Getting back in the saddle, if only to commute, can easily clock this up. In fact, making it part of your daily journey to and from work (or just a couple of days a week depending on distance) means travel time is used to keep fit and you don’t need to go to the gym! As well as the piece of mind in knowing that you've silenced your smartphones endless demands to get active, you'll be improving your physical and mental health, reducing the risk of obesity and heart disease and increasing your life expectancy.

OK, we'll admit it. If you're only going to ride in the UK, year round, it isn't going to be all rainbows and fairytales. Yes, you might get wet occasionally and yes, the wind might well blow and as we all know, it can get a bit chilly! But all these things are nothing if you have the right kit. Getting out in the fresh air, exploring your surroundings, getting off the beaten track, pushing yourself, catching up with friends and breaking up with your phone, if only for a short time, can have a substantial positive impact on your well-being.

Unlike running, cycling is none weight bearing, meaning that it's kinder to your body and reduces the risk of joint or muscle injury. A recent study found in comparing long distance runners to cyclists, runners suffered 133-144 % more muscle damage and 256% more inflammation than the cyclists did. You can’t freewheel when you're running!

Cycling can be a very social activity if you want it to be. If you don't have any friends that ride, or just friends in general, like me, then no need to worry as there are plenty of cycling clubs nationwide. These clubs cover every imaginable discipline and more often than not accommodate a wide range of abilities and ages. A quick internet search will usually bring up a list of clubs in your area and can answer any questions you may have.

Apps such as Strava can provide you with a goal to work towards or the ability to see how you stack up against your peers which can give you that digital kick in the chamois when you're feeling a bit lazy or the weathers not great.

Yes, you'll have to buy a bike and some kit if you don't already have these, but this doesn't mean you have to go out and splash cash on high end carbon fibre exotica. Cycle to work schemes (if available to you) can also help here, reducing the initial outlay and spreading the cost over a period of time. Once you are set up the running costs are much more appealing than endless fuel stops, increased vehicle maintenance or the drudge and cost of public transport. It also means you don’t need to pay gym fees!

We did say that you don't have to have a carbon bike, but it is worth doing something about your carbon footprint. By cycling to work instead of taking the car, for instance, could reduce your yearly carbon footprint tenfold.

Research has shown that cycling through a city can be twice as fast as driving. You'll also not be constrained to the road; this means you can mix up your ride. An adventure or hybrid bike could open up tow paths or canal paths as part of your commute which gets you off the road, offers you a challenge and is considerable more interesting than that line of traffic you get stuck in every morning.