A beginner’s guide to getting into cycling as a busy parent

Want to get in shape, destress and have fun with your kids simultaneously? A bike might be the answer you’ve been looking for.

With school runs, deadlines and piles of laundry it feels like there’s no time to exercise. Good news… Cycling doesn’t take much. No gym fee. No strict timetable. Just pedals, two wheels and some fresh air.

Parents and kids are flocking to bikes right now. And the timing has never been better.

Recent research revealed that 112 million Americans rode a bike at least once in 2024. That’s the highest number ever recorded. And a large portion of those cyclists? Parents. Like you.

So where do you actually start?

Start with the gear. And here’s a tip that most newbies don’t know…you don’t have to buy it all at once! A good used bike and a properly fitted helmet are all you really need to get started. Once you decide it’s time for an upgrade the big outdoor chains make it easy because they have everything in one place. Bike, helmet, camping gear and even watersports equipment.

Spend some time checking out the Sun and Ski locations near you to compare beginner bikes side by side and ask plenty of questions of the staff. They should be able to point you in the right direction.

Here’s What’s Coming Up:

Why A Bike Beats The Gym For Parents
How To Actually Find The Time
Getting Your Kids In On It
Safety Basics You Can’t Skip

Why a bike beats the gym for parents

Be honest with yourself. The gym is a hard sell when you’re a parent.

You need to pack a bag, drive there, figure out childcare, work out, shower, drive home. Two hours before you even get started thinking about dinner.

Cycling fits around your schedule. Ride to the shops. Cycle your kids to school. Pop out for a quick spin around the block when the baby’s sleeping. The bike bends to your life — not bends you.

And the benefits extend far past physical fitness. Mental health plays a huge role too. One poll discovered that 75% of cyclists experienced a boost to their mental health.

Think about what that means for a stressed-out parent…

Twenty minutes of pedalling melts away the stress of even the hardest day. Fresh air. The rhythm. That little buzz of freedom. Boom. You walk in the door feeling calmer, happier and way more tolerant of the bedtime madness.

That’s a win for the whole household.

How to actually find the time

This is where most parents give up before they even begin.

The reality is that most people don’t know… You don’t have to have large chunks of free time to ride. You simply need to stop making cycling its own “thing” and fit it into things that you already do.

Here are a few easy ways to sneak rides into a packed week:

Take one car journey less every day. To school, to the corner shop, to the post office – it doesn’t matter how short!
Turn your errands into exercise. Attach a basket or panniers and your bike doubles as a shopping cart.
Ride while they play. Ride around the park path while kids play football practice.
Make it the commute. Even half of your journey to work counts.

Distance doesn’t matter. What matters is consistency. A short ride five days a week beats one really painful ride on Sunday that has you injured/inflexible and unable to ride again for days.

Start with ten minutes. Build from there.

Getting your kids in on it

Here’s the best part of cycling as a parent…

You don’t have to leave your kids behind. Bring them for the ride.

Cycling together makes workout time family time. No electronics. No fighting over who gets to play on the iPad. Just exercise, giggles and an adventure together. Those are the memories your children will remember.

How you do it depends on their age:

Babies and toddlers: Safe and cosy in a child seat or bike trailer while you do the work.
Toddlers: Balance bike or trailer tag allows them to pedal along.
Older kids: Their own bicycle and the route you plan together. Let them navigate sometimes…they enjoy that.

Keep rides with the first family short and enjoyable. Let them finish with ice cream or a stop at the playground. Make bike riding something they whine to go, not something you drag them on.

Soon you will have a small entourage of riders leaving with you.

Safety basics you can’t skip

And here’s the part you absolutely cannot ignore…

Safety first – that goes for you and the kids. The good news is that the basics are easy and inexpensive.

Each and every rider in your family should wear a helmet that fits. Absolutely no exceptions. It should rest level on the head and the strap should fit snug under the chin. A loose helmet is nearly as ineffective as not wearing one at all.

Beyond that, keep these in mind:

Be visible. Wear bright colors, reflective material, and use front and rear lights for dim lighting.
Take the path of least resistance. Stick to side streets, parks, and bike paths when possible instead of main roads.
Look over the bike. Five minutes checking your brakes and tyre pressure before each ride will save you hours of grief later.

Teach children road rules early. Stop at intersections, use your arm signals for turning, look out for cars. Safe habits they learn as children will stay with them forever.

Use that same mind frame you would when equipping your family for any activity. Hiking? OK. Going to the lake with water sports? Great. Pack the appropriate safety equipment first, then enjoy yourselves.

Time to get rolling

Getting into cycling as a busy parent isn’t about finding hours you don’t have.

It’s about using the time you already spend differently.

A quick recap of what works:

Buy a cheap bike and helmet. You don’t need to break the bank
Weave short rides into the trips you’re already making
Bring the kids along to turn fitness into family time
Nail the safety basics before you set off

You don’t have to be speedy. You don’t need expensive gear. You just need to begin. Choose one short ride for this week. Pop on the family helmets and pedal out the door.

Your fitter, calmer, more connected self is just a few pedal strokes away.