Tourists from Ocho Rios participating in the Blue Mountain bicycle tour from Spring Hill to Buff Bay, Portland. - Andrew Smith/Photography Editor

Cycling is said to exercise the heart better than walking. Cycling is also a low-cost activity and can be done while going to work, performing errands, or just enjoying the outdoors.

While cycling does involve some risk of injury (as do motoring), getting on your bike gets you where you want to go faster than walking and protects against a wide range of ill health.

Cycling is an effective and enjoyable form of aerobic exercise.

It reduces the risk of serious conditions, such as heart disease, high blood pressure, obesity and the most common form of diabetes.

Some research claims that cyclists covering short distances can reduce their risk of death (mainly due to the reduction of heart disease) by as much as 22 per cent.

Cycling can be part of a programme to lose weight, because it burns the energy supplied by a chocolate bar or a couple of alcoholic drinks in an hour (about 300 calories).

positive effects

A 15-minute bike ride to and from work, five times a week, burns off about 11 pounds of fat in a year.

Cycling can have positive effects on how we feel, too. Moderate exercise, the research shows, has been found to reduce levels of depression and stress, improve mood and raise self-esteem, and has also been found to relieve symptoms of premenstrual syndrome.

In Jamaica, Sunventures Limited provides several adventure-oriented cycle tours, including the High Blue 402 tour, which originates at Hollywell Park (Hardwar Gap) and ends with dinner at the Crystal Edge Restaurant in Irish Town, a fun option.

The 402 is a Sunday afternoon ride which offers splendid views of the montane mist forest of the Blue Mountains at sunset.

The High Blue 401 targets visitors staying in the mountains or in the capital, Kingston, and adjoining parishes. It routes from Hollywell Park, eastwards, and ends at Silver Hill Gap's Starlight Chalet for lunch.

The High Blue 401 offers a scenic ride through the morning mist, with splendid panoramic views of the verdure of the northern slopes of the Blue Mountain, as well as a first-hand encounter with the tradition of making world-famous Blue Mountain coffee.

Trained guides are available to assist.