Reminder: You can now get the most definitive, science-based insight into hundreds of thoroughly-researched sustainable practices. Our 2025 edition of Sustainable Practices: Your Handbook for Effective Action is available in eBook and paperback versions. To get your copy, please visit www.suspra.com/books. Paid subscribers have until May 31 to get deep discounts on their copies. Some of our subscribers have been buying them as gifts for sustainable friends and family.

We’re glad you’re a part of our community of sustainability change agents; we hope our Handbook and other resources inspire and empower you to use practical sustainable technologies and techniques to protect our Earth for the benefit of all.

If you participated in Bike to Work Day this past Friday, congratulations! You’ve already experienced how cycling can transform your commute. If you missed it, don’t worry, it’s not too late! National Bike to Work Week continues through today, and the benefits of active commuting are available year-round.

Have you ever watched cyclists glide past standstill traffic, arriving at their destinations with rosy cheeks and bright eyes while you sat frustrated behind the wheel? These trailblazers have discovered how human-powered transportation can improve both their daily journeys and overall well-being. Research shows that cycling to work is associated with a reduced risk of premature death and cancer compared to other commuting methods—tangible health benefits that could add years to your life and joy to your commute.

The Health Revolution Waiting at Your Doorstep

The benefits of cycle commuting extend far beyond avoiding traffic jams. Cycling delivers powerful health improvements that affect nearly every aspect of well-being:

  • Live longer, better: Studies show bike commuters have a substantially lower risk of cardiovascular disease and cancer compared to car commuters. One comprehensive British study tracking over 250,000 commuters found that cycling to work was associated with a lower risk of dying from any cause compared to commuting by car or public transport.

  • Mental clarity and happiness: Cycling releases endorphins that reduce stress and anxiety, leading to improved focus at work. Bike commuters consistently report higher levels of satisfaction with their commutes than drivers or transit users, setting a positive tone for the entire workday.

  • Effortless exercise integration: Most Americans don't meet the recommended 150 minutes of weekly moderate activity, but bike commuting incorporates exercise into your existing schedule. Cycling at a casual pace for 30 minutes can burn 240 calories for a 180-pound person.

  • Better attendance records: Regular cyclists take fewer sick days than their colleagues. Research from the UK shows bike commuters take approximately one less sick day annually than non-cyclists, saving both themselves and their employers valuable time and resources.

Getting Started: A Beginner's Guide

Even though Bike to Work Day 2025 has passed, you can still join the movement. You might want to start small and build gradually, especially if it’s been a while since you’ve ridden a bike:

  1. Test your route on a weekend: Map out the safest path with the least traffic before trying it on a workday. Many cities now have dedicated bike route maps or cycling apps that can help identify bike-friendly streets.

  1. Start with one trip per week: Begin with any trip that works for your schedule and gradually increase your cycling days as your confidence and fitness improve. You might cycle to work or to run an errand.

  1. Pack smart: Bring a change of clothes and basic toiletries if your workplace doesn't have shower facilities. Many commuters use panniers (bike bags) or backpacks designed specifically for cycling.

  1. Consider an e-bike: If your commute is longer or includes hills, electric-assist bikes make cycling accessible to more people by providing power assistance when needed.

  1. Find a “bike buddy”: Connect with an experienced cyclist who commutes along a similar route for guidance and companionship. See if your community has any cycling groups that organize regular community rides.

  1. Dress for the ride, change at the destination: Wear comfortable, weather-appropriate clothes for your commute; change at work if necessary. You don't need specialized cycling gear, but you might want to pack your office attire rather than wear it on your ride.

Can’t Ride a Bike? Here Are Some Alternatives

Active commuting isn’t limited to conventional bicycles. Other options provide similar benefits:

  • Adult tricycles: Three-wheeled cycles offer greater stability and balance, making them excellent options for those with mobility or balance issues. Many models include baskets for carrying work essentials.

  • Recumbent bikes and trikes: These seated, pedal-powered options distribute weight differently, reducing strain on the back, neck, and wrists. They’re ideal for those with joint pain or mobility limitations.

  • Hand cycles: Upper-body powered cycles provide cardiovascular benefits for those unable to use their legs for cycling.

  • Walking: Don’t underestimate the power of a brisk walk! Studies show that walking commuters enjoy significant health benefits, including reduced risk of cardiovascular disease. Start with one or two trips per week and comfortable footwear.

  • Walk to transit combinations: Even walking to and from transit stops adds valuable activity minutes to your day. Get off one stop earlier than usual to gradually increase your walking distance.

  • Driving and walking: If you must drive, consider parking closer to home, farther from your workplace, and walking the final portion. Use this strategy any time you’re driving: build in time for a walk rather than trying to find the closest parking spot. That makes finding a parking spot a breeze–just take the first one you find once you’re within your walking radius!

What Employers Can Do

Workplaces play a crucial role in supporting active commuting. If you’re an employer or want to advocate for changes at your workplace, consider these proven strategies:

  • Create secure and covered bike and trike parking: Sheltered, secure storage gives commuters peace of mind and protects valuable equipment.

  • Develop end-of-trip facilities: Access to showers, changing areas, and lockers makes active commuting practical in all seasons and weather conditions.

  • Offer financial incentives: Commuter benefits can include reimbursement for maintenance, stipends for bike-share memberships, or rewards for logged active commutes.

  • Organize workplace challenges: Friendly competition can motivate more employees to try active commuting. Track collective miles traveled or celebrate participants with recognition and small prizes.

  • Lead by example: When owners or management teams actively commute, it helps normalize these options throughout the organization.

  • Partner with local shops: Negotiate employee discounts on bicycles, tricycles, accessories, and maintenance, or arrange for on-site tune-up clinics.

  • Support all active commuters: Ensure your workplace initiatives are inclusive for people of all abilities, celebrating walking and adaptive cycling alongside traditional biking.

Forward-thinking companies that implement comprehensive active commuter programs report higher employee satisfaction, reduced healthcare costs, and lower absenteeism rates.

Beyond Individual Benefits: Community and Environmental Impacts

When you choose active transportation, your impact extends beyond personal health:

  • Prevent pollution: Bikes and e-bikes don’t burn fuel, eliminating tail-pipe emissions.

  • Save money: The cost per mile to cycle or walk is a small fraction of the cost per mile to drive a private passenger vehicle, factoring in fuel, depreciation, health risks, and insurance. Faulty risk perception—focusing on the small chance of a road accident while cycling, while not being aware of the larger risks of death and disease from all other causes while not cycling—plays a huge role in deterring people from choosing the statistically safer alternative that saves costly visits to the doctor’s office.

  • Reduce accidents: Research shows that more active commuters on the road improve safety for all. As pedestrians and cyclists become more prevalent and more visible, infrastructure improvements often follow.

  • Build community: Active commuting allows you to experience your surroundings differently, fostering greater connection to your community and environment.

First-Timer Tips for Taking One Step This Week

If you missed Bike to Work Day but want to start active commuting:

  1. Check for local cycling resources: Find out if your community has a bike advocacy group that offers resources year-round, not just during Bike to Work Week.

  1. Find ongoing group rides: Look for regular community rides that overlap with your commute if you’d prefer company for your first active commute.

  1. Give yourself extra time: Allow more time than you think you’ll need to avoid rushing on your first attempt. You can use a mapping app to get an estimate of the time required to cycle to your destination, then add 50% extra time.

  1. Know the basics: For cyclists, learn to fix a flat tire and carry a simple repair kit. For walkers, wear comfortable shoes and appropriate weather protection. It’s handy to carry a backpack with a folding poncho, a small towel or tissues, and other items nice to have on hand if the weather changes unexpectedly.

  1. Be visible: Use front and rear lights even during daylight hours if cycling. Wear bright or reflective clothing, whether you’re walking or cycling.

The evidence is clear: active commuting delivers remarkable health benefits while reducing transportation costs and improving your sustainability impact. Though Bike to Work Week is ending, the opportunity to transform your commute remains year-round. Challenge yourself to replace just one car trip this coming week with an active journey—whether to work or for another purpose—and experience firsthand how human-powered transportation can transform your day. Your body, mind, community, and planet will be better for it.

References and Resources