Biking and walking to work: active commuting and health

Updated November 14, 2026 Six Habits Editorial Team

A woman with a small backpack walking briskly along a tree-lined street in spring

The short answerActive commuting is the easiest way to build movement into your schedule. In a study of more than 260,000 people in the UK, those who cycled to work had 41% lower all-cause mortality and 46% lower cardiovascular disease risk. Walking to work was linked to 27% lower cardiovascular risk.

Key points

Cycling to work: 41% lower mortality, 45% lower cancer, 46% lower cardiovascular disease.
Walking to work: 27% lower cardiovascular risk.
Even part of the trip on foot or by bike counts.
Safety: helmet, lights and safe routes.

What the research shows

In the UK Biobank study of more than 263,000 commuters followed for about 5 years, those who cycled to work had a 41% lower risk of death from any cause, 45% lower risk of cancer and 46% lower risk of cardiovascular disease than those who commuted by car or public transit. Walking to work was linked to a 27% lower risk of cardiovascular disease (Celis-Morales et al., 2017).

A meta-analysis also linked regular walking to lower cardiovascular risk and mortality (Hamer & Chida, 2008). Active commuting helps meet the guideline of 150 to 300 minutes of activity a week (Bull et al., 2020).

How to start

Map a safe route using bike lanes and quieter streets.
Try it once or twice a week before committing.
Wear a helmet and use lights; follow traffic laws.
Keep a change of clothes at work.
If biking is not practical, walk to transit or park farther away.

Frequently asked questions

What if my commute is too long?

Combine modes: drive or take transit part of the way and walk or bike the rest.

Do e-bikes count?

Yes. E-bike riders still get moderate activity, and they tend to ride more often and farther.

Sources

Celis-Morales et al. (2017). Association between active commuting and incident cardiovascular disease, cancer, and mortality: prospective cohort study. BMJ :j1456. doi:10.1136/bmj.j1456
Hamer et al. (2008). Walking and primary prevention: a meta-analysis of prospective cohort studies. British Journal of Sports Medicine 42(4):238-243. doi:10.1136/bjsm.2007.039974
Bull et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine 54(24):1451-1462. doi:10.1136/bjsports-2020-102955

Prepared according to our evidence methodology and the principles of lifestyle medicine. For education only; it does not replace advice from your doctor.