AS many as 60,000 cyclists will descend on York to mark the end of The Millennium Festival of Cycling this weekend.

So it seems like the perfect time to consider the health benefits of getting back in the saddle.

Pedalling regularly could give you the fitness level of someone ten years younger. Keep it up, and you could add two years to your life. It will also clear your mind, put a spring in your step - and might even boost your sex life.

Cath Harris, spokeswoman for the British Cycling Federation (CBS) which is organising the Millennium Festival Of Cycling, says: "Cycling makes you healthier and able to enjoy your life more and you don't have to cycle millions of miles to induce health benefits."

Indeed, the British Medical Association says that just 30 minutes of physical activity at least five times a week is enough for your heart to benefit.

Cycling regularly, it points out, can halve the risk of having a heart attack by reducing blood pressure, cholesterol and fat.

It will also keep lungs healthy, is great for helping the mobility of hip and knee joints and improves general muscle function with little risk of over-exercise or strain.

More good news came from a study carried out by the Department for The Environment, Transport and the Regions, which examined people of working age who took up cycling regularly after previously taking little or no exercise.

It was found that these people's leg strength improved by eight per cent after six to eight weeks and by 16 per cent after four to five months.

These same people saw their aerobic fitness improving by more than 11 per cent in only six weeks and their body fat was significantly reduced.

The secret is to start off gently and it might be best to think of cycling as a fun activity, rather than exhausting exercise.

It is vital, if you do take up the hobby, to make sure you do it safely.

If your bike has not been used for a while, you should take it along to a professional bike shop to ensure it is roadworthy before starting pedalling. After this, the cycle should be serviced regularly.

Remember too that cyclists are legally required to use front and rear bike lights when they are on the roads at night and in poor light.

It is also vital to wear visible or reflective clothing and to use a cycle helmet which fits you properly.

Finally, remember to stop cycling if you feel sick, dizzy, over-tired or in pain and make sure you leave at least 30 minutes between eating and exercising.