To gain benefits from cycling you don’t have to be super fit or an athlete, but you do have to be committed to doing it regularly. Three days a week or more should be adequate for most people.

Consistent cycling can help you shed a few pounds, increase muscle mass, improve muscle tone, reduce stress and since it’s good cardio exercise, you can reduce your risk of heart disease.

Here are a few simple suggestions and safety tips to help you started:

• always carry repair kit
• take a water bottle with you
• keep your tires inflated correctly
• wear a helmet
• make sure your bike has lights and reflectors
• wear bright colors to keep yourself visible