How many kilometers of cycling per day is healthy?

Cycling is healthy and relaxing. A question we often hear from cycling enthusiasts is how many kilometers per day is healthy. They wonder whether there is a minimum or maximum to this. In this blog we will delve deeper into this topic. We also discuss the differences between cycling, walking and riding an e-bike.

How long is cycling per day healthy?

To get straight to the point: there is no answer to this question. Cycling and exercise in general is healthy, but no scientific minimums or maximums per day have been established. We also recommend not to focus on this. However, there are other valuable guidelines for sufficient exercise.

Exercise, including cycling, is healthy

By exercising, you stay fit and reduce the risk of chronic conditions. This includes cardiovascular disease, diabetes and depressive symptoms. For the elderly, exercise is associated with a reduced risk of physical disabilities and cognitive decline. But exactly how much exercise do you need to promote your health? To answer that question, the Health Council drew up some guidelines in 2017. The following applies to adults and the elderly:

• Exercise is good, more exercise is better
• Provide at least 150 minutes of moderate-intensity or vigorous-intensity exercise per week, spread over several days
• Perform muscle and bone strengthening activities at least twice a week
• Avoid sitting still a lot

How many kilometers of cycling per week is healthy?

If you cycle slowly, you will travel at approximately 15 kilometers per hour. This increases your heart rate and makes you breathe a little faster. Your energy consumption is then considered as a moderately intensive physical effort. To stay fit, you should cycle at least 37.5 kilometers per week at an easy pace. For example, you can divide this over 2 days, which amounts to about 19 kilometers per cycling day. Cycling more often, longer and faster is healthier, but in that case make sure you get enough rest to recover. This way you reduce the risk of (muscle) injuries.

Is cycling on an electric bicycle healthy?

E-bikes have the image that they are bad for your health. Wrongly, because from one major European research it turned out that cycling with pedal assistance falls under moderately intensive exercise. So you can also stay fit and healthy when you ride an e-bike. In our blog about  whether electric cycling is healthy Let's go into this in more detail.

Is cycling as healthy as walking?

Walking is also a form of moderately intensive exercise. If you look at energy consumption, it does not make much difference whether you walk for an hour or cycle quietly. In both cases you burn about 300 calories. Even as a muscle-strengthening activity, walking and cycling are not very different. After all, you train your leg and gluteal muscles during both forms of exercise. Do you want to strengthen your bones? Then put on your walking shoes. Unlike cycling, when you walk you load your bones with their own weight. This improves the structure and mass of your bones. This is especially important from the age of 40, because your bone density starts to decline and you are at higher risk of osteoporosis.

The number 1 electric pump for bicycle tires

Keep your bicycle tires fit by checking the air pressure at least once a month. This job is done in no time with the Donrox Ride F511. Is the tire pressure too low? At the touch of a button, your tire will quickly regain the correct air pressure, so it will wear out less quickly. The Donrox Ride F511 is compact, portable and USB rechargeable.

Healthy on the road

Would you like to know more about the relationship between health and cycling? Then check out our blog, in which we describe, among other things, how many calories you burn with (electric) cycling.