You don’t necessarily need to pushing yourself to the extreme for it be worthwhile either.

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“I’d suggest that a lot of people should do a lot of cycling like this: just do it briskly!” says Ruth. She recommends that completing your commute at a decent, but not lung-bursting pace, is the best. “Don’t dawdle, and go at a rate that is just too hard to hold a conversation at. You shouldn’t want to have a long chat while you’re riding, but you could say a few words to somebody.”