How healthy is riding an e-bike? What changes occur in our bodies when we ride one? These questions often arise when considering switching from a regular bike to an e-bike or resuming cycling after a long break. Scientific research and practical experience confirm that e-biking offers numerous health advantages, making it an ideal form of exercise for diverse groups of people. Below is a detailed exploration of its health benefits and practical guidance for integration into daily life.
Employers encourage employees to cycle by subsidizing e-bike costs and installing charging stations. Health insurance companies support related courses, and cities expand cycling infrastructure—all backed by conclusive scientific evidence of cycling’s sustainable health benefits. Studies show cyclists have lower overall mortality, reduced risk of cardiovascular diseases and cancer, and other health advantages.
Notably, e-biking yields similar positive outcomes. A 2023 study by the Institute of Sports Medicine at Hannover Medical School (MHH) found:
- 40% lower risk of heart attack
- 50% lower risk of metabolic syndrome (obesity, high blood pressure, sugar and fat metabolism disorders)
- 30% lower risk of cancer
- Reduced risk of dementia, Alzheimer’s disease, and fatty liver
- Lowered cholesterol levels
Study director Prof. Dr. med. Uwe Tegtbur notes that just 12–15 kilometers of e-biking per day delivers these benefits. E-bikers often include individuals with health conditions—around 35% suffer from joint wear, diabetes, high blood pressure, or obesity—but the motorized assistance makes it an ideal exercise for them. The relaxed riding experience also encourages longer trips, maximizing health gains over time.
The term "smooth pedalling" describes the harmonious, circular movement of feet and legs while riding, which the human body naturally favors. This motion stimulates muscles, joints, bones, and cartilage, increasing bone density and reducing osteoporosis risk. It also boosts blood flow to joint cartilage, promoting synovial fluid production that eases joint gliding. For this reason, doctors often recommend e-biking for post-knee surgery rehabilitation and osteoarthritis management.
Regular e-biking builds muscle in the calves, thighs, buttocks, arms, shoulders, abdomen, and back, stabilizing the core and upper body. This muscle development relieves pressure on bones and joints. The sitting position on e-bikes immediately reduces knee and hip strain, a significant benefit for overweight individuals. Low-step-through frames enhance accessibility, and adjustable motor assistance levels allow gradual adaptation—ideal for beginners or those recovering from injuries.
After surgery or for chronic knee complaints, doctors often recommend riding an ebike as a suitable therapy.
E-biking’s adjustable exertion level lowers the barrier to entry, making it easy to start and sustain. For weight management, understanding energy expenditure is key: total energy expenditure includes basal metabolic rate (energy for vital functions like breathing) and active metabolic rate (energy for physical/mental activities). To lose weight, create a moderate calorie deficit by consuming slightly fewer calories than your active metabolic rate requires.
German sports scientist Ingo Froböse emphasizes focusing on fat-to-muscle exchange rather than just weight loss. Regular e-biking strengthens muscles, which increases basal metabolic rate—meaning your body burns more calories at rest and during activity. Muscle tissue is denser than fat, so scale weight may not change immediately, but physical changes (e.g., in calves and thighs) will become apparent.
For effective training:
- Maintain a heart rate of 60–70% of your maximum (calculate max heart rate as 180 minus your age).
- Spend 80% of training in the endurance zone and 20% in the upper endurance range.
- For more intensive training, add intervals (75–85% heart rate with recovery periods), tackle inclines/headwinds, or gradually increase distance and frequency.
Obesity is more common among ebike riders than among cyclists.
E-biking triggers hormonal changes that enhance well-being. Just 30 minutes of riding releases dopamine and serotonin—neurotransmitters that foster joy and satisfaction—while reducing cortisol (the stress hormone), lowering stress, aggression, and anxiety.
Social riding amplifies this mood boost, as shared experiences enhance well-being. Sunlight also plays a role: UV radiation stimulates serotonin and dopamine production, lifting mood on sunny days. Riding in nature helps escape daily stress, recharging mental energy for other life areas—benefiting both physical and mental health.
Ebikes are a great way to get into a good mood, especially when the sun helps to boost serotonin and dopamine levels.
Prolonged, relaxed e-biking is exceptional for cardiovascular health. The focus is on duration rather than intensity: aim for a heart rate of 60–80% of your maximum (around 110 beats per minute, per MHH studies). This "basic endurance training" is scientifically proven to be highly effective.
While riding, the heart muscle works intensely, pumping blood and temporarily increasing blood pressure. With regular practice, the body adapts—arteries widen, resting and exercise heart rates lower, and cardiovascular efficiency improves. This reduces the risk of cardiovascular diseases significantly.
Increased activity from e-biking improves muscle metabolism and efficiency, leading to muscle growth and greater musculoskeletal stability—strengthening back muscles and supporting intervertebral discs. Scientific studies also show moderate endurance exercise boosts immune function and lung capacity, enhancing overall physical resilience.
Our cardiovascular system quickly gets going, especially when riding uphill. With the appropriate level of assistance, even a hill like this can be healthy with an ebike.
The World Health Organization (WHO) recommends at least 150 minutes of moderate physical activity per week—easily achievable with e-biking. Experts note that just 15 minutes of daily continuous riding can yield benefits.
MHH studies analyzed 60,000 e-bike trips, averaging 135 minutes per week—two-thirds of the WHO’s target. For beginners:
- Start with 30 minutes of daily riding, building to 3–5 sessions per week.
- If time is limited, begin with three 60-minute sessions weekly.
- Prioritize duration and heart rate zone over distance, as fitness level and route terrain make distance comparisons unreliable.
Out into nature with the ebike – it's good for us, even apart from weekend excursions and holidays.
Commuting by e-bike seamlessly integrates exercise into daily life. In Germany, the average commute is 17.2 kilometers one way—34.4 kilometers round trip—covering most of the WHO’s weekly recommendation in a single round trip. Even shorter commutes (e.g., 4.8 kilometers, or 3 miles) deliver health benefits, including improved cardiovascular health and calorie balance.
Moderate e-biking avoids excessive sweating, eliminating the need for a work wardrobe overhaul. Many companies offer free showers, and studies show e-bike commuters experience increased energy levels that boost workplace productivity. A 2022 study on inactive, overweight Australians found e-bike commuting improved overall fitness, reduced blood sugar and body fat, and enhanced well-being.
Thanks to the motorised assistance, an ebike gets you to work and back in comfort.
To maximize health benefits:
- Set realistic, manageable goals instead of overwhelming yourself.
- Celebrate small milestones to stay motivated.
- Establish routines (e.g., fixed commuting days) for consistency.
- Adjust training as you progress—increase distance or add climbs to maintain motivation.
- Be patient: some physical changes (e.g., improved endurance) take six months or more but offer long-lasting benefits.
E-biking is more than a convenient mode of transportation—it’s a science-backed way to improve physical and mental health. Whether you’re a beginner, recovering from injury, or looking to enhance fitness, its adjustable intensity and accessibility make it a sustainable choice for long-term well-being.
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