Were there plastic streamers on your handlebars the last time you tried pedal power? It might be time to get back in the saddle. A medical study involving around 30,000 men and women in Denmark found that, compared with less active participants, those who cycled an average of three hours a week were 40 per cent less likely to have died in the 15 years since the study began.

The health benefits of cycling are fantastic,' says Dr Mark Fisher, Cycling Australia's medical officer. You boost the feel-good endorphins, avoid putting stress on major weight-bearing joints like knees or hips, and enjoy cardiovascular activity without too much stress on the heart.'

Always wear a helmet and sunscreen. Polarised sunnies, good reflectors and lights, bright clothing and a bell are also essential.

Mark shares his other top tips...

• Apply Vaseline to your inner thighs to reduce the friction that causes chafing.
• Drink a litre of water each hour you cycle.
• Avoid alcohol six to eight hours before riding, as it diminishes your reaction time.
• At the first sign of foot discomfort loosen your shoelaces - your feet may have swollen, restricting circulation.
• To avoid muscle fatigue, pedal the last 10 to 15 minutes in a low gear. This will wash out' the lactic acid from the muscles.