You can get a bike for any surface on the market today whether you want a road bike for the tarmac, a mountain bike for the hills or a casual bike for general riders. No matter which type of cycling you do, biking is a great way to keep fit, increase your muscle strength and give your heart a workout.

Road bikes are great for zipping along smooth and flat roads or tracks. The wheels on road bikes are much thinner than they are on a mountain bike. The frame is less bulky too.

For middle age and older bikers, recumbent bikes have been a popular choice. The relaxing position of the seat on a recumbent bike means that you will be comfortable whilst riding. And there is a softer seat for your bum. The seating position means that your feet are in front of you. You can go quickly on a recumbent bike. Riding with your legs in front of you is a lot less effort than underneath pedals but a lot more force is used. Beginning recumbent riders will tell you it takes a while to develop what are called "recumbent muscles" but once you do you'll never go back to an ordinary bicycle.

Mountain biking is a popular activity that is enjoyed by a wide age range of people. You can rent mountain bikes from riding groups if you cannot afford the expensive models. Lighter duty mountain bikes are good for all types of biking. There are trials around the country for beginners, intermediates and experts. Mountain biking trails are rated somewhat like ski trails, the easiest is green, an intermediate is blue and difficult trails are pink. Mountain biking can make your joints ache so take it easy and learn how to manoeuvre over objects properly so that you don’t hurt yourself.

Whichever type of bicycle you choose, just do it! It is one of the best types of exercise to do working muscles and getting your heart rate up. The best part is that anyone can ride a bike and it's a great family recreation to be enjoyed together.