Our Second Expert Report encourages us all to do more moderate activity. Cycling is a perfect example of something that might easily be incorporated into your everyday routine – and can also help cut the emissions caused by car journeys. WCRF UK Design and Production Manager, Geoff Simmons, 45, cycles from his home in south-west London to and from work every day. The journey is 14km (9 miles) and takes about 40 minutes – depending on how fast he pedals! “Since my student days, I have been an avid cyclist – whenever I can, I will always choose to ride. It makes you feel good and more awake." A healthy start to the day "Cycling is great because you are fitting activity into your everyday routine. It does make me quite hungry so a good, healthy breakfast is important. I have a bowl of muesli with banana, berries and apple chopped up on top and some honey. The berries are straight from the freezer so they are ice cold. After that I am ready to face the day.

On a cold day, as long as you are wearing plenty of layers, you will warm up pretty quickly and finish your journey glowing and full of energy. On the other hand, on a hot day, you sail along and it cools you down.

In London, you value the ability to escape commuting on very hot and crowded trains."

Sticking at it

Commuting can become tedious because it is the same journey every day so, where possible, vary the route. Finally, take precautions with your lights and maintenance, wear a helmet and always be prepared for punctures.”

If, like Geoff, you are interested in making some of your journeys by bike, visit www.sustrans.org.uk the UK’s leading sustainable transport charity for more information on choosing to travel in ways that benefit your health and the environment.

Tell us how you travel the active way.