Everything you need to bike to work safely, according to experts

Biking to work is the ultimate health flex — it lets you squeeze in exercise, skip traffic and start your day energized. Research suggests that cycling may lower your risk of heart disease, type 2 diabetes and even premature death. It's also a powerful boost for your mental well-being.

I live in a beach town where traffic is bonkers. Because a mere 5-mile drive can take up to an hour in the summer, I end up biking everywhere: to work appointments, the doctor's office, restaurants, the grocery store and more. Before I start pedaling away, I always make sure my safety bases are covered.

After all, nearly 1,000 bicyclists die and more than 130,000 are injured in road crashes every year in the United States, per the Centers for Disease Control and Prevention. My dad was in a bad bike crash when I was little, making me laser-focused on doing what I can to be as safe as possible on the road, including investing in gear to keep me safe and in one piece as I zip from place to place. With that in mind, here's what bike safety experts and an emergency room doctor want you to know about making your bike commute as safe as possible — plus some gear that can help support you on your journey.

Don't pedal past these safety tips

Again, biking to work is amazing for your health, but there are a few things to be aware of in terms of safety. "Commuting hours can be especially dangerous, given the increased volume of drivers on the road as well as the potential for altered visibility at sunrise and sunset," says Dr. Mark Conroy, emergency medicine physician at the Ohio State University Wexner Medical Center.

Along with having the proper safety gear, Conroy recommends paying close attention to your surroundings. "Ride your bike as if drivers and pedestrians do not recognize you are there. Especially at busy times, your ride should be an active process where you are paying attention and trying to anticipate the unexpected," he says. Conroy also warns about the danger of parked cars, given that you can crash into a door that someone opens unexpectedly. "Nothing can be prevented completely, but just keeping aware of newly parked cars and the potential for doors to open can hopefully cut down on some of these accidents," he says.

Following traffic laws is crucial too, says Alison Dewey, director of education for the cycling advocacy organization League of American Bicyclists. "When you're on a bike, you do have an obligation to follow traffic laws and ride responsibly to keep yourself and other people on the roadway safe," she states.

It's also a good idea to stick to specialized bike areas when you can, recommends Martina Haggerty, vice president of infrastructure at PeopleForBikes, a nonprofit that supports bike safety. "When people can ride on bike paths, protected bike lanes or on slow streets that are truly connected, they don't have to rely solely on their reflexes to stay safe," she says. Dewey agrees, adding, "Protected bike lanes are a really great option. [They] can make a difference between safe riding and putting yourself in a riskier situation with traffic."

And, of course, always wear a helmet. "Helmets are, by far, the most important piece of equipment outside of a bike that riders can purchase," says Conroy.

Must-have safety gear for your commute

Sure, you could just hop on your bike and start pedaling to work, but without the right gear, your commute might be more risky than rewarding. To stay safe on the road, here are a few essentials worth investing in.

A well-fitting helmet

If you make only one purchase for your bike commute to work, make it a helmet. "A helmet keeps your head safe if you crash, fall or hit something," Dewey says, adding, "Your head is one of the most important parts of your body — you need to protect it." All helmets sold in the United States are required to meet standards set by the Consumer Product Safety Commission. However, there's a surprising amount of variation between helmets. In other words, don't just grab the first helmet you see at the store and assume you're ready to go.

At baseline, Conroy says it's crucial to find the right helmet for your head size, noting that it shouldn't be loose. Consider investing in an adjustable helmet for a more precise and snug fit. Another consideration? Price. "What drives up the price point is comfort features, like adjustability and vents," says Dewey. If you plan to ride your bike regularly, it's worth spending a little more to make sure you feel comfortable in your helmet.

Bike lights

According to Dewey, if you'll be riding at night, dusk, early morning or in precipitation, a quality bike light is essential. Conroy agrees, adding that the farther you are from city lights, the brighter your light should be. "Additionally, there are options for flashing lights and different colors. These features can be helpful for riders to distinguish themselves, especially on more crowded roadways," he says.

A bell

This one might not be a must, but it is handy to have, says Dewey. "Bells can be a nonaggressive way to help drivers and walkers recognize your presence," explains Conroy. If a bell isn't your thing, Dewey recommends making sure you're prepared to use your voice to let other people know you're approaching.

Reflective gear

Reflective gear is another one of Dewey's recommendations for alerting others to your presence. While your bike should have a white reflector in the front and a red one in back, Conroy says it's worth investing in a reflective vest, gloves or bag to improve your visibility from the sides.

A roomy carrier

If you don't want to show up to work with a backpack-shaped sweat stain on the back of your shirt, consider investing in a roomy carrier. Dewey suggests considering a pannier — a bag that attaches to your bike's rear rack. "Just make sure you keep the straps tight and away from your wheels," she notes.

Bike phone holder

While we're not endorsing texting while biking, having a phone holder can be helpful if you plan on using a navigation or fitness app. It's also safer than reaching into your pocket to check the time. Our top tip when shopping? Double-check that the option you choose is compatible with the diameter of your bike handles.

Rain gear for just in case

Pop-up storms happen. While nothing will be able to fully protect you (especially your lower half) when you're biking in the rain, having a reliable rain jacket in your bag can make the difference between you being comfortable and spending your workday damp and shivering in the AC.

Meet the experts

• Dr. Mark Conroy, emergency medicine physician at the Ohio State University Wexner Medical Center

• Alison Dewey, director of education for the cycling advocacy organization League of American Bicyclists

• Martina Haggerty, vice president of infrastructure at PeopleForBikes, a nonprofit that supports bike safety

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.