How Healthy Is Riding an E-Bike or a Bicycle? Here's How It Benefits Your Body and Mind
At 7:30 in the morning on your way to work: While some are stuck in traffic and others are squeezing into crowded trains, you’re riding your bike or e-bike cheerfully through the city. You enjoy the fresh air, the exercise, and the satisfying feeling of getting around under your own power—whether on a classic touring bike or a modern e-bike. But how healthy is cycling, really? And are e-bikes good for your health, too?
The scientific evidence is very clear: Cycling is good for your health—and to an extent that goes far beyond simple fitness. Regular cycling strengthens the cardiovascular system, is easy on the joints, reduces stress, and can even extend your life. A long-term Danish study involving over 30,000 participants has shown that people who regularly bike to work live longer on average and have a significantly reduced risk of heart disease, diabetes, and even certain types of cancer (Schnohr et al., 2018).
The best part: These benefits apply to all forms of cycling. Whether you’re zipping through the city on a sporty road bike, transporting your kids on a cargo bike, or covering longer distances on an e-bike —your body reaps the benefits with every turn of the pedals. Learn which health benefits are scientifically proven and how you can make the most of them
Cardiovascular System: Your Body's Engine
Cycling is endurance training in its most natural form. According to the Heart Foundation, just 30 minutes of moderate exercise a day—such as the commute to and from work— can reduce the risk of heart disease by up to 50 percent. This type of exercise increases the heart’s efficiency, improves blood circulation, and regulates blood pressure.
At moderate intensity—when you can still comfortably hold a conversation—your body is in the optimal training zone for heart health. You reach this zone almost automatically when cycling.
Gentle on the joints and strengthens muscles at the same time
Unlike jogging, which puts three to four times a person’s body weight on the joints, cycling is one of the gentlest sports on the joints. The saddle and handlebars support the body’s weight, while the circular pedaling motion gently mobilizes the knees, hips, and ankles without putting excessive strain on them. Orthopedic specialists therefore recommend cycling especially for people with osteoarthritis, those who are overweight, or those recovering from injuries.
At the same time, the pedaling motion works the leg muscles from the calves to the glutes. In addition, the core muscles help maintain balance and transfer power. This is a holistic form of strength training that doesn't necessarily feel like exercise.
Mental Health: Cycling Has a Positive Effect on Mental Well-Being
As you cycle, your body releases endorphins—natural “feel-good” hormones that reduce stress and lift your mood. The rhythmic motion has a meditative effect, the wind on your face is refreshing, and being mindful of your surroundings promotes mental relaxation.
Many commuters report a remarkable effect: Cycling to work serves as a buffer between their professional and personal lives. In the morning, you arrive at the office feeling awake and energized; in the evening, you can literally cycle away the stress of the workday.
Health Benefits at a Glance: The Effects of Regular Cycling
|
Health aspect |
Benefits of Regular Cycling (3–5 times a week) |
|
Cardiovascular System |
Reduction in the risk of heart attack by up to 50% |
|
Weight Management |
Calorie burn of 300–600 kcal per hour |
|
Joint Health |
Gentle mobilization, ideal for osteoarthritis |
|
Immune System |
Strengthening the immune system, fewer infections |
|
Stress Relief |
Lower cortisol levels, better sleep |
|
Life expectancy |
up to 3.7 years longer life expectancy |
|
Diabetes Prevention |
up to 28% lower risk of developing the disease |
Source: Rasmussen et al., 2016
Traditional bike or e-bike: Both keep you fit and healthy
Both traditional bicycles and e-bikes offer significant health benefits, albeit in slightly different ways.
A traditional bicycle requires constant muscle effort and burns slightly more calories per unit of time. This is ideal if you want to train specifically and cover short to medium distances.
An e-bike makes cycling accessible to significantly more people and in more situations: a 20-kilometer commute to work, hilly weekend rides, or rides even when facing headwinds. Studies clearly show that e-bike riders, on average, cover longer distances, use their bikes more frequently, and incorporate exercise into their daily lives in a more sustainable way than traditional cyclists.
The E-Bike Myth: “Too Little Effort = Not Healthy”
Here, we can dispel a persistent myth: namely, that riding an e-bike isn’t good for your health. The University of Basel is investigating just how healthy e-bike riding actually is—and the results surprised even the sports scientists. Overweight people who rode an e-bike for 40 minutes at least three times a week for four weeks showed measurable improvements in their cardiovascular fitness.
The key lies in the motor assistance on an e-bike: it doesn’t replace muscle power—it simply supplements it. If you use the assistance level wisely—that is, higher on uphills and lower on flat stretches—you’ll get just as effective a workout as you would on a conventional bike. The key advantage, however, is that the barrier to entry for e-bikes is significantly lower. The purchase price is more of a hurdle, but fortunately, there are e-bike leasing options available.
would include: older adults, people with health limitations, those who aren't in shape, and people who don't want to arrive at the office sweaty. The best exercise is always the one you actually do. E-bikes ensure that significantly more people cycle significantly more often.
How to Get the Most Out of the Health Benefits of Riding an E-Bike and a Bicycle
To get the most out of cycling or e-biking for your health, there are a few simple strategies:
- Consistency beats intensity: It’s better to ride moderately for 20 minutes every day than to ride extremely hard for an hour once a week. Your body benefits from consistency.
- Commuting as Exercise: Turn Your Commute into a Daily Workout.
- Add some variety: Alternate between leisurely and more active rides. Try out different routes.
- Vary the assistance level on e-bikes: Use high assistance levels on uphills and low levels on flat stretches. This helps you train in different intensity ranges.
- Weather-resistant gear: With the right clothing, you can ride even in the rain and at low temperatures.
Company Bike Leasing: Promote Health and Save Money at the Same Time
Many companies have recognized that the health of their employees is a key factor in their success. With eurorad’s company bike leasing program, employers have a tool that elegantly combines health promotion, employee motivation, and sustainability. In this way , company bike leasing becomes part of the company’s health management program (BGM)..
For employees, this means access to high-quality bicycles and e-bikes with savings of up to 40 percent compared to buying them outright. The monthly lease payment is deducted from gross pay, which offers tax benefits. At the same time, all leased bicycles through eurorad come with comprehensive insurance coverage —with no deductible, no minimum damage threshold, and an annual safety inspection.
More than 5,000authorized dealers nationwide and online are available to provide personalized advice, free test drives, and professional service.
Cycling is an investment in your health
The question “Is cycling good for your health?” can be answered with a resounding yes—a conclusion backed by science. Cycling strengthens the heart and circulatory system, is easy on the joints, builds muscle, reduces stress, and can even significantly extend life expectancy. These benefits apply to all forms of cycling, whether traditional or electric-assisted.
What’s particularly noteworthy is that cycling can be easily incorporated into your daily routine. You simply set off—to work, to run errands, or to visit friends. And with every turn of the pedals, you’re investing in your health.
Discover now how easy it is to get started: With eurorad’s company bike leasing program, you can quickly and easily get the bike of your choice—whether it’s a traditional bike or an e-bike. Use the leasing calculator to determine your costs and savings. Talk to your employer about the options and, if needed, use the instant order feature. Your health will definitely benefit from cycling and e-bike riding—today, tomorrow, and for many active years to come.
