Flair continues to give you alternatives to the dreaded three-letter word that rhymes with and sounds like 'Jim'.

This week, we ask: Have you ever thought about cycling? No, we don't mean Tour de France, just around your neighbourhood, early morning or near dusk (like the joggers).

Cycling is one of the easiest ways to exercise: You can ride a bicycle almost anywhere, at any time of the year, and without spending a fortune. Most of us know how to cycle, and once you have learned, you don't forget. All you need is a bike, a half an hour here or there, and a bit of confidence.

BENEFITS

Cycling builds strength and muscle tone: Contrary to normal perceptions, cycling is not a fitness activity that solely involves the legs. Cycling builds strength in a holistic manner, since every single part of the body is involved in cycling.

Cycling increases muscle tone: Cycling improves general muscle function gradually, with little risk of over-exercise or strain. Regular cycling strengthens leg muscles and is great for the mobility of hip and knee joints. You will gradually begin to see an improvement in the muscle tone of your legs, thighs, rear end and hips.

Cycling builds stamina: Cycling improves cardio-vascular fitness.

Cycling eats up calories: Cycling is a good way to lose those unwanted pounds. Steady cycling burns approximately 300 calories per hour. If you cycle for 30 minutes every day, you will burn 11 pounds of fat in a year. Since it helps build muscle, cycling will also boost your metabolic rate long after you've finished your ride.

Cycling improves heart health: Studies by the British Medical Association show cycling just 20 miles a week can reduce the risk of coronary heart disease by 50 per cent.

Cycling improves coordination: Cycling is an activity that involves the whole body. Therefore, arm-to-leg, feet-to-hands and body-to-eye coordination are improved.

Cycling reduces stress: Any regular exercise can reduce stress and depression and improve well-being and self-esteem. Cycling outdoors is also a good way to be one with nature and to feel the breath of the earth. It takes one's mind out of everyday-life stress and rejuvenates his soul.

Safety tips

Get a firm helmet.

Wear bright-coloured clothing.

Make sure your bicycle has proper reflectors.

Follow the rules of the road just like if you were driving a car.

Ride with water to keep yourself hydrated.

Non-physical benefits of cycling

Saves money on gas.

Easier to navigate through traffic.

Easier to park.

Cheaper to maintain.

Additional source: www.adultbicycling.com