Cycling is recommended as an effective form of exercise that provides numerous health benefits. It can burn 500-800 calories per hour depending on whether it's indoor or outdoor. Regular cycling can help lose weight and body fat while improving sleep, immunity, and mental well-being. Cycling is suitable for all levels as it can be incorporated into a daily commute or done during lunch breaks. Beginners should focus on safety by wearing a helmet and using proper lighting, especially for those signing up for charity rides to receive additional motivation. An 8-week training plan is provided that progresses from easy 30 minute rides to include intervals.