Active commuting
You don't have to walk or cycle the whole way to work. Walk the last stretch, park further away or get off public transport a stop early, and build up gradually. Activity on the way to work counts towards your weekly amount, and an e-bike can be an easier way into cycling.
At a glance
- Start with part of the journey. Walk the last stretch, park further away, or get off public transport a stop early and walk the rest1.
- Commuting counts. Activity on the way to work counts towards the weekly amounts, and some activity is better than none2.
- Short, brisk walks add up. A brisk 10-minute walk counts towards the 150 minutes of weekly exercise recommended for adults3.
- An e-bike can be an easier way in if hills or effort put you off cycling4.
How can you walk or cycle to work?
You can begin with just part of your journey; you don't have to do all of it. Walk the last stretch, park a little further away, or get off the bus or train a stop early and walk the rest1. The WHO guidelines count activity gathered while travelling towards the recommended weekly amounts, so these short stretches are not wasted2.
Aim for a brisk pace, where you can talk but not sing. A brisk 10-minute walk has real health benefits3. Shorter bouts add up too, and any amount is better than none5. If activity is new to you, begin with short sessions and build up gradually, adding a little distance at a time. Wear supportive shoes and drink enough water1.
If cycling appeals but hills or effort put you off, an e-bike may be an easier start. Riding one can improve fitness in people who are inactive, and the motor makes uphill sections less demanding, which may help new riders keep going4. Over the same distance, an e-bike uses less energy than an ordinary bike or walking, so you may need to ride a little longer or more often to get the same benefit4.
Worries about traffic and poor cycling routes are common6. If they put you off, start with the walking options above.
In busy city centres, parking further out and walking or cycling the rest is sometimes the fastest way to get to work7.
When to check with a health professional
If you're starting exercise after a long break, it's always a good idea to see your doctor first.
For an injury or a health condition, see a health professional, such as your doctor or a physio. If you live with a long-term condition, you can also ask your doctor or a condition-specific organisation how to build up.
For a sore muscle or joint, ease off. If it persists or gets worse, see a doctor or other health professional.
Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.
Quick answers
Does a short walk to the bus or train count as exercise?
Yes. Activity of any length counts towards the weekly amounts, and a brisk walk, where you can talk but not sing, is moderate effort. Some activity is better than none, so the walk to the stop or station is a useful start. Shorter bouts add up across the week.
Is an e-bike still real exercise?
Yes. Riding an e-bike can improve fitness in people who are inactive. Over the same distance it uses less energy than ordinary cycling or walking, so you may need to ride a little longer or more often for the same benefit. The motor makes hills easier, which can help new riders keep going.
Related guides
- GuideActive hobbies, weekends and holidaysWalking and dancing are good hobbies to start with. Plan weekends and trips around short, realistic blocks of activity you enjoy, put them in your calendar, and build up gradually. Activity of any length counts, and weekends can also hold longer or different activities.
- GuideMoving more at workMoving more at work can mean walking or standing meetings, workplace programmes and step challenges. Each can raise activity somewhat, but gains may fade, so pick what suits you and plan what you'll keep doing. Any activity counts, and starting small is fine.
- GuideIncidental movement and errandsYou can add activity without setting aside exercise time: take the stairs, walk part of a trip, and put some effort into chores. Replacing sitting with movement of any intensity helps, and starting small and building up is enough.
- GuideActivity snacks and short boutsActivity of any length counts, so a few minutes here and there is a real start. Activity snacks are short bursts of movement, usually 1 to 5 minutes, fitted into your day. Start with small amounts, build up gradually, and split activity into whatever pieces suit you.
- GuideSitting lessThere's no set number of hours to aim for. Break up long stretches of sitting with short moves, about every 30 minutes if that suits you, and choose one or two specific changes. A desk or an app can help, but both are optional.
Sources
- How to get more steps in at work (2025).
- Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine.
- NHS. Walking for health.
- Bourne JE et al. (2018). Health benefits of electrically-assisted cycling: a systematic review. The International Journal of Behavioral Nutrition and Physical Activity.
- National Institute of Diabetes and Digestive and Kidney Diseases (2025). Keep active & eat healthy to improve well-being & feel great.
- Bourne JE et al. (2020). The impact of e-cycling on travel behaviour: a scoping review. Journal of Transport & Health.
- Guell C, Panter J, Ogilvie D (2013). Walking and cycling to work despite reporting an unsupportive environment: insights from a mixed-method exploration of counterintuitive findings. BMC Public Health.
General information to help you get active, not medical advice. If you have a health condition or symptoms, check with a health professional.
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