Cycling to work: the benefits, how to start and how to ride in rain and wind
Cycling to work isn’t just a Dutch habit — it adds movement to every day without setting aside separate time for exercise. Here is what research shows, how to get started and how to dress when it’s rainy and windy outside.
In the Netherlands, the bicycle is ordinary transport for people of all ages, in suits and with briefcases. Cycling to work is great because movement fits into your day on its own: you don’t need to find time for exercise — it’s already built into your commute.
What are the cycling to work benefits?
Large observational studies show a consistent link with better health. In a British study of more than 260,000 people, those who cycled the whole way had a 41% lower risk of premature death and a 46% lower risk of heart disease than those who commuted by car or public transport.
In a Scottish study that followed 82,000 people for 18 years, cyclists had 20% fewer prescriptions related to mental health. Importantly, such studies show an association, not direct cause and effect — but the direction is clear.
Is cycling to work worth it if you haven’t ridden in years?
Yes, and it’s best to start small. Cycling is gentle on the joints, and you set the pace yourself.
- For the first few weeks, ride 1–2 times a week or part of the way: to the station or to a parking lot.
- Ride the route on a day off to calmly find quiet streets and bike lanes.
- Adjust your saddle height — it protects your knees; more in our article How to reduce the risk of knee injuries.
Cycling to work in the rain: what clothes to wear?
- Layers instead of one warm jacket: a thin base T-shirt, a light insulating layer, a waterproof windbreaker.
- Waterproof pants or shoe covers, gloves and fenders on your wheels — they protect you from spray better than any clothing.
- Bright details and lights front and rear, especially in autumn and winter.
Cycling is a great daily micro-workout and a contribution to heart health. For caffeine-free energy on the road, you can bring Energy Enhancer, and for those thinking about recovery with regular activity, the X39 patch may be a good fit — according to the company, it supports energy and recovery.