Resources - Benefits

• Heart -  Cycling reduces the risk of serious conditions such as heart disease, high blood pressure, obesity and the most common form of diabetes.^1,2,3 One study found that new cyclists covering short distances can reduce their risk of death (mainly due to the reduction of heart disease) by as much as 22 percent.⁵
• Weight Management - Cycling burns about 300 calories an hour (equivalent to a chocolate bar).^6,7 This type of cycling also fulfills the latest exercise targets: mild to moderate physical activity that leaves us out of breath for at least 30 minutes five times a week.
• Mood - Moderate exercise has been found to reduce levels of depression and stress, improve mood, raise self-esteem and relieve premenstrual symptoms.^5,7
• Strength and Coordination - Cycling builds strength and coordination which reducing injuries from falls.^7,8,9 Physically active older people have far fewer rates of hip fractures.⁷

Health Benefits FAQs

How much good can bicycling to work really do for my health?

Kaiser Permanente's Health Encyclopedia on aerobic fitness recommends at least 30 minutes a day of moderate exercise to maintain good heart health. Bicycle commuting guarantees at least that much exercise by making it a regular part of your daily routine.

How many calories will I burn by biking to work?

The actual calories you burn while riding your bike depend on your weight, speed, distance and other factors. Check out our Bike Commute Calculator to see how many calories you can burn on your commute.

How does bicycling compare to other forms of aerobic exercise?

The Benefits of Bicycling by essortment recommends bicycling for being a low impact form of aerobic exercise.  Jogging or cycling through middle age can delay ageing by 12 years according to this article in the Daily Mail. Cyclists live longer according to the study cited in this Health Care Magazine article.

What can I do to prevent injuries while bicycling?

Always wear a helmet and follow the other safety tips on 511.org's bicycling section to make sure that you avoid crashes. Make sure your bike fits you properly. A properly fitted bicycle helps you spend less energy and prevents injuries to your joints. Many bike shops will provide this service for free with the purchase of a bike or for a fee if you bring your own bicycle. How to Make Your Bike the Perfect Fit by eHow gives tips for how to perform a bike fitting yourself.

• Motor vehicle emissions represent 31 percent of total carbon dioxide, 81 percent of carbon monoxide, and 49 percent of nitrogen oxides released in the U.S. (The Green Commuter, A Publication of the Clean Air Council).
• 60 percent of the pollution created by automobile emissions happens in the first few minutes of operation, before pollution control devices can work effectively. Since "cold starts" create high levels of emissions, shorter car trips are more polluting on a per-mile basis than longer trips (League of American Bicyclists).
• A short, four-mile round trip by bicycle keeps about 15 pounds of pollutants out of the air we breathe (WorldWatch Institute).

Environmental Benefits FAQs

How does bicycle commuting contribute to a clean environment?

• Bicycling uses no fuel.
• Bicycles take a lot less energy to make a than a car.
• Bikes don't require toxic batteries or motor oil.

How much air pollution is prevented by commuting by bicycle?

The actual calories you burn while riding your bike depend on your weight, speed, distance and other factors. Check out our Bike Commute Calculator to see how many calories you can burn on your commute.

10 mile round trip commute 5 days a week for a year

And those are just the pollutants from fuel use. From the foam and plastic in its seats to the petroleum in its tires, each car is a small pollution factory. Several tons of waste and 1.2 billion cubic yards of polluted air are generated in its manufacture alone! In 1996 the US produced 600 million tons of waste material mining ore for automotive production. In the US each year, painting and coating cars produces 40 million pounds of air releases and 24 million pounds of hazardous wastes.

During its lifetime, on the road, each car produces another 1.3 billion cubic yards of polluted air and scatters an additional 40 pounds of worn tire particles, brake debris and worn road surface into the atmosphere.

Bicycling significantly reduces transportation emissions while also reducing traffic congestion and the need for petroleum. The total number of pounds of pollutants, (comprised of hydrocarbons, carbon monoxide, nitrogen oxides and carbon dioxide), emitted per year is 12,140.30 lbs/year (or 0.97 lbs/mile) for passenger cars and 17,025.80 lbs/year (or 1.21 lbs/mile) for light trucks.

How much more environmentally friendly is bicycling compared to driving a Hybrid

• Hybrid cars are much larger than bikes. 14,000 pounds of carbon are produced in the production of each vehicle.
• Most hybrids require large batteries such as nickel metal hydride batteries which are known carcinogens, and have been shown to cause a variety of teratogenic effects. Also, nickel mining is often done in open cast mines with all the attendant pollution that goes along with excavating large holes in the ground.
• Hybrids do use some gas to run, while bikes require none.
• When you rely on a car for transportation, you are more likely to go further for errands and not rely on completely carbon free forms of transportation such as walking and bicycling. You support your local businesses when you get there by bike or walking.

• The cost of operating a sedan for one year is approximately $7,800 (AAA, Your Driving Costs).
• According to 2004 data from AAA estimates and US Census surveys, ownership of one motor vehicle accounts for more than 18 percent of a typical household's income.
• The cost of operating a bicycle for a year is only $120 (League of American Bicyclists). 

1. Carnall D. Cycling and health promotion. A safer, slower urban road environment is the key. BMJ 2000; 320: 888.
2. Mersy DJ. Health benefits of aerobic exercise. Postgrad Med 1991; 90: 103-7 and 110-2.
3. Kelley GA. Effects of Aerobic exercise in normotensive adults: a brief meta analytic review of controlled clinical trials. South Med J 1995; 88: 42-46.
4. Mersy DJ. Health benefits of aerobic exercise. Postgrad Med 1991; 90: 103-7 and 110-2.
5. Scully D, Kremer J, Meade MM et al. Physical exercise and psychological wellbeing. In MacAuley D (Ed.) Benefits and hazards of exercise. London: BMJ Books 1999.
6. Fentem PH. ABC of sports medicine. Benefits of exercise in health and disease. BMJ 1994; 308: 1291-5.
7. Joakimsen RM, Magnus JH, Fonnebo V. Physical activity and predisposition for hip fractures: a review. Osteoporosis Int 1998; 7: 503-13.
8. Rank J, Folke J, Jespersen PH. Differences in cyclists and car drivers exposure to air pollution from traffic in the city of Copenhagen. Sci Total Environ 2001; 279: 131-6.
9. Department of the Environment, Transport and the Regions. A new deal for transport: Better for everyone. Chapter 2 Sustainable transport. Published 20 July 1998.