Benefits of Biking to Work: How Your Daily Commute Can Support Your Health (and Help the Planet)

If your morning commute feels like a slow crawl through an exhaust-scented concrete-scapet than the energizing start to your day you wish it were, you’re not alone. 

But what if you could swap traffic jams for fresh air, calorie burn, and a better mood — without adding one more thing to your already packed schedule? Enter: Biking to work. 

It’s the kind of multitasking we love: low-impact fitness, stress relief, and eco-friendly all in one. With Earth Day around the corner, there’s no better time for a spring wellness reset like pedaling your way to better health — and supporting a healthier planet while you’re at it.

Swapping your car keys for a bike helmet might just be the healthiest decision you make all week. Biking to work isn’t just for fitness fanatics or that one coworker who always shows up with a superfood smoothie and boundless energy. 

It’s a totally doable way to make exercise work for your schedule, de-stress, and show some intentional care for the planet. And all before your morning coffee. 

What’s more, there’s scientific evidence that active commutes are associated with a better health-related quality of life. 

Let’s break down the many physical, mental, and environmental health benefits of biking to work. 

Physical Well-Being

Starting with the most obvious benefits, biking to work can be a fantastic way to support your overall health and well-being. 

Depending on your effort, cycling is a moderate to vigorous aerobic physical activity and, either way, counts toward your recommended 150-minutes per week of this type of exercise.

Regular exercise has so many benefits; it can help build muscle, improve joint mobility, support weight management, and reduce your risk for heart disease. This also means that if you miss your evening cardio class, well, you already got your heart rate up earlier on the bike. 

Unlike sedentary commuting, cycling reduces prolonged sitting time. Prolonged sitting time is linked to an increased risk of cardiovascular disease, type 2 diabetes, certain cancers and other potential health problems.

Active commuting, on the other hand, is associated with a significant improvement in physical capabilities, blood pressure, waist circumference, and blood fats (like your cholesterol levels).

Biking is a great way to support healthy weight loss or weight maintenance without having to count your steps, take the stairs every time, or rush to the corporate gym at lunch (unless you want to, of course). 

In fact, studies show that individuals who report walking or biking to work are healthier and less likely to be overweight compared to those with a sedentary commute. 

Mental Health

Nothing spikes your cortisol quite like bumper-to-bumper traffic and aggressive honking before 9 a.m. Bike commuting, on the other hand, helps distract you from the stress of being boxed in on the freeway and gives your brain a boost. 

One Scottish study among 378,253 people aged 16-74 years found a relationship between biking to work and a reduced risk of mental health concerns. 

Based on their data, the authors predicted a 15 percent average reduction in antidepressant and anti-anxiety prescriptions over five years among people who biked to work versus any other form of commuting.

The rhythm of pedaling, the fresh air, the endorphins — it’s like therapy on two wheels. Studies show that cycling can lower perceived stress levels, ease anxiety, and even improve cognitive function. 

And when you ride in the morning? Instead of starting your day frazzled, you arrive feeling centered, accomplished, and maybe even a little smug (in a pat-yourself-on-the-back way) — all great mental health benefits.

Environmental Benefits

With Earth Day around the corner, it’s worth noting that biking to work isn’t just good for you — it’s good for everyone. 

Cycling instead of driving helps reduce carbon emissions, air pollution, and overall fuel consumption. This contributes to cleaner air, fewer greenhouse gases, and a happier planet—especially when more people do it.

Plus, fewer cars on the road equals less traffic. Talk about leaving the world better than you found it.

First things first: Do you have a bike? If not, let’s get you equipped and ready to go. 

It doesn’t have to be anything fancy. You’ll want to think about whether your commute to work is mostly sidewalk and road or if you happen to live in a mountainous area with tough terrain. If it’s the latter, you might want to opt for a mountain bike. 

Not sure what you need? Hit up the local bike shop and ask the experts.You can also look into buying something used, especially if you’re just starting out. 

Once you’ve got your wheels (and helmet)  in place, here’s how to ease into biking to work without feeling like you’re training for the Tour de France.

• Start small. You don’t need to commit to five days a week from the get-go. Try workday biking for one or two days to start — maybe on days with nicer weather or when you have a lighter workload. 

• Plan your route. Your Maps app has a bike option for a reason. Look for quiet streets, bike paths, or dedicated bike lanes where you’ll feel the most safe and comfortable. You might even find a scenic route that makes your commute something you look forward to, either on the way there, going home, or both. 

• Gear up. Make sure you’ve got a solid helmet, lights, and reflective gear (especially if you’re riding in the dark), as well as a backpack to carry your stuff safely. A water bottle (or coffee tumbler) holder is also nice.

• Dress smart. If your commute is short, you might be able to bike in your work clothes. For longer rides, moisture-wicking layers are your friend. Keep a change of clothes, deodorant, and maybe some dry shampoo at work or in your bag.

• Prepare for unpredictable weather. A light rain jacket can go a long way. On hotter days, leave a bit earlier and take it slow to avoid showing up looking like you just ran a 10K. Also, if the weather is just bad, it’s perfectly fine to rely on your previous mode of transportation.

• Make it enjoyable. As much as possible, leave yourself enough commute time to enjoy your ride without having to rush. This also counts as spending time in nature, which is good for the soul (and mind). If it feels safe to bike with earbuds (just one, please), you could make a bike-to-work playlist to pump you up for the day. 

For more inspo, check out this guide to making exercise more enjoyable.

Any new habit can take some time to become routine, especially when it relates to your work schedule — or getting back into working out. 

Give yourself grace as you figure out how to make biking to work something you can do regularly (or, at least when it’s nice out). 

Here are some other tips that might help make the commitment a little easier: 

• Make it part of your no-nonsense routine. Treat biking like brushing your teeth — it’s just something you do. Lay out your clothes, pack your bag, and check the weather the night before. Mornings are chaotic enough without the scramble to find extra things.

• Keep a work stash. Leave a pair of shoes, a clean top (and underwear?), and a mini toiletries kit at the office. It saves time, reduces what you have to carry, and keeps you from panicking over forgotten deodorant.

• Track your progress. If you’re someone who feels like the workout doesn’t count unless it’s recorded on your watch, here’s another chance to earn that gold star for activity. Use a free app or your phone’s health tracker to log miles, calories, or carbon dioxide saved. Watching your impact grow over time is super motivating — and kind of addicting (in the best way).

• Don’t get derailed by one “off” day (or week).  Life happens. You get a flat tire. It pours rain. You’re feeling off. You just need a morning in the car with heated seats and a podcast. No shame. Just hop back on the bike when you’re ready and keep rolling.

• Recruit a buddy. Ask a coworker or neighbor if they want to try cycle commuting together once a week. Chances are that someone has seen you and is itching for an invite — plus, you can offer each other accountability. 

Creating a new habit requires some effort, of course, but finding what works for you is what’s most important. Sometimes, you’re not going to feel like biking, but that’s where discipline over motivation comes into play. It always feels good to accomplish something.

Not ready to commit to an everyday biking-to-work habit? No problem. if you’re enthusiastic about environmental stewardship, there are other ways to reduce your commute-related carbon footprint: 

• Public transportation. Swap solo driving for the bus or train and enjoy some reading, scrolling, or quiet time while someone else handles traffic. A seamless way to cut emissions.

• Carpooling. Share the ride with coworkers or friends. It’s less stressful, more social, and way better for the environment.

• Walking. If you live close enough, walking to work is a fantastic way to sneak in movement and start your day with fresh air (and fewer honking horns).

• Remote work schedules. If your job allows it, working from home even a couple of days a week cuts down on emissions.

We love your commitment to helping the planet, and even small changes can make a positive impact. Whether you’ve ditched the car commute altogether or plan to bike a couple of times a week, every ride adds up.

• You don’t have to overhaul your whole life — just acquire a bike and a helmet and plan ahead for how to make your route safe, efficient, and sensible. 

• In addition to reducing your carbon emissions, there are countless health benefits of cycling to work. And hey, if you can’t get to your workout later that day, at least you already got some cardio in. 

• If biking to work every day or year-round isn’t realistic, consider other options, like carpooling or using public transit. 

If you’re considering biking to work as part of a weight management plan, check out our guide to weight loss workout programs and tips for how to start working out.