# 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. - Type: Guide - Topic: Getting Moving › Everyday Movement - Reviewed by: Andrew Schox, BSc(Hons) PGradDipPod MPod, Podiatrist (2026-10-21) - URL: https://twikka.com/learn/active-commuting - Updated: 2026-10-21 - **Start with part of the journey.** Walk the last stretch, park further away, or get off public transport a stop early and walk the rest [1]. - **Commuting counts.** Activity on the way to work counts towards the weekly amounts, and some activity is better than none [2]. - **Short, brisk walks add up.** A brisk 10-minute walk counts towards the 150 minutes of weekly exercise recommended for adults [3]. - **An e-bike can be an easier way in** if hills or effort put you off cycling [4]. ## 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 rest [1]. The WHO guidelines count activity gathered while travelling towards the recommended weekly amounts, so these short stretches are not wasted [2]. Aim for a brisk pace, where you can talk but not sing. A brisk 10-minute walk has real health benefits [3]. Shorter bouts add up too, and any amount is better than none [5]. 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 water [1]. 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 going [4]. 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 benefit [4]. Worries about traffic and poor cycling routes are common [6]. 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 work [7]. > **Try this:** This week, pick one journey. Get off a stop early, or park a bit further away, and walk the last stretch at a pace where you can talk but not sing. ## 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. ## Sources 1. How to get more steps in at work (2025). https://hw.qld.gov.au/blog/how-to-get-more-steps-in-at-work/ 2. Bull FC et al. (2020). World Health Organization 2020 guidelines on physical activity and sedentary behaviour. British Journal of Sports Medicine. https://doi.org/10.1136/bjsports-2020-102955 3. NHS. Walking for health. https://www.nhs.uk/live-well/exercise/walking-for-health/ 4. Bourne JE et al. (2018). Health benefits of electrically-assisted cycling: a systematic review. The International Journal of Behavioral Nutrition and Physical Activity. https://doi.org/10.1186/s12966-018-0751-8 5. National Institute of Diabetes and Digestive and Kidney Diseases (2025). Keep active & eat healthy to improve well-being & feel great. https://www.niddk.nih.gov/health-information/weight-management/keep-active-eat-healthy-feel-great 6. Bourne JE et al. (2020). The impact of e-cycling on travel behaviour: a scoping review. Journal of Transport & Health. https://doi.org/10.1016/j.jth.2020.100910 7. 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. https://doi.org/10.1186/1471-2458-13-497 --- Source: Twikka (https://twikka.com/learn/active-commuting). General information about physical activity, not medical advice.