(HealthDay News) — To get a great workout while escaping the hustle and bustle of local traffic, hit the trails on a mountain bike.

Here’s advice from the American Council on Exercise to reduce your risk of injury:

  • Make sure your bike fits, and always wear a helmet.
  • Start your ride with a warm-up. Bike slowly over flat, smooth ground for about 10 minutes.
  • Practice getting used to your bike, especially braking and adjusting your weight to pedal uphill.
  • Take about 10 minutes to cool down at the end of your ride, pedaling slowly over flat, smooth ground.