Can E-Bikes Help You Stay Fit? Here’s What the Experts Say

When electric bikes first hit the market, many cycling purists scoffed: “That’s not real exercise.” But as the popularity of E-bikes has surged—especially for daily commutes, fitness, and leisure riding—so has interest in their actual health benefits.

So, can an electric bicycle really help you stay fit? Or are they just glorified scooters? According to fitness experts, sports scientists, and everyday riders, the answer might surprise you.

Let’s break it down.

E-Biking Still Requires Physical Effort

Unlike a motorcycle or scooter, an E-bike doesn’t do all the work for you—unless you’re riding in full throttle mode. Most E-bikes offer pedal assist, which means you still have to pedal, but the motor gives you a boost. You can usually adjust the level of assistance, too.

“E-bikes offer moderate-intensity exercise, which is exactly what most health professionals recommend for improving cardiovascular health,” says Dr. James Peterman, exercise physiologist at the University of Colorado.

In fact, a 2018 study published in the Clinical Journal of Sports Medicine found that people who switched from driving to commuting by E-bike improved their aerobic fitness in just four weeks—despite the motor support.

E-Bikes Make You Ride More Often

One of the biggest fitness benefits of E-bikes comes from this simple fact: people ride them more. A lot more.

Why?

• Hills and headwinds aren’t intimidating anymore.
• You don’t need to shower after your commute.
• You can carry heavier loads (groceries, kids, bags) without stressing your body.
• They’re fun—and fun leads to consistency.

A study by Transport for London showed that E-bike users ride longer distances and more frequently than traditional bike riders. For many people, especially those who are older or out of shape, E-bikes serve as the entry point into an active lifestyle.

“Fitness is about frequency and consistency, not intensity,” says cycling coach Emma Boyle. “If you ride an E-bike five days a week instead of a regular bike twice, you’re still gaining more health benefits overall.”

Calories Still Burn—Just Slightly Fewer

Yes, E-bikes do reduce the amount of energy you expend—but not as drastically as many think.

According to a study from the University of Basel in Switzerland, E-bike riders burned about 80% as many calories as regular bike riders on the same route. That’s still a significant workout, especially for longer rides or commutes.

Example

• 30-minute regular bike ride: ~300 calories
• 30-minute E-bike ride (moderate assist): ~240 calories

And since E-bike rides often last longer and happen more frequently, that calorie difference often balances out over the week.

Great for Joint Health and Injury Recovery

High-impact workouts aren’t suitable for everyone—especially those recovering from injury, managing arthritis, or easing back into fitness after a long break.

This is where E-bikes truly shine.

By reducing strain on your knees, hips, and lower back, E-biking allows people to stay active without pain or overexertion. It’s also a great cross-training tool for runners and other athletes.

“E-bikes are fantastic for joint mobility and low-impact cardiovascular exercise,” says Dr. Karen Li, a physiotherapist who specializes in active aging. “It’s not about pushing hard. It’s about moving regularly and feeling confident while doing so.”

Mental Health Boosts Count as Fitness Too

Let’s not forget that mental wellness is a major component of overall fitness.

Riding an E-bike outdoors helps reduce stress, improve mood, and increase energy levels—especially for people working from home or those with limited social interaction.

The feeling of control, speed, and freedom from traffic jams can do wonders for your mental state. And that, in turn, improves sleep, productivity, and motivation to stay active in other areas of life.

Builds Cardiovascular Endurance Gradually

You may not be huffing and puffing like a spin class, but E-biking consistently improves heart and lung function over time.

A research article from the International Journal of Behavioral Nutrition and Physical Activity concluded that E-bike riders saw improvements in VO2 max—a key measure of cardiovascular endurance—after just a few weeks of commuting.

“E-bikes are perfect for interval-style training,” explains personal trainer Mark Chen. “You can switch between higher assist for cruising and lower assist for effort-based segments. It’s essentially like biking with built-in recovery options.”

Who Benefits Most from E-Bikes?

While nearly everyone can benefit from E-bikes, they’re especially useful for:

• Older adults who want to stay mobile but need joint-friendly exercise
• Busy commuters who want to combine fitness with transportation
• Beginners who find traditional biking too intense or intimidating
• People with health conditions such as asthma, arthritis, or heart issues (consult your doctor first)

But It’s Not a Complete Workout

It’s important to note that E-biking alone won’t give you six-pack abs or build major strength. It’s a great cardio tool, but you’ll still need other types of exercise (like resistance training or stretching) for a complete fitness routine.

That said, as a consistent daily habit, E-biking delivers excellent health results for most people—especially those who otherwise lead sedentary lives.

How to Maximize Fitness with an E-Bike

If you’re serious about getting fitter with an E-bike, here are a few simple tips:

• Adjust assist levels based on terrain: go lower assist on flat roads, higher for hills.
• Track your rides with a fitness app or smartwatch to measure progress.
• Use it regularly—aim for 30 minutes a day, 4–5 times per week.
• Incorporate intervals: alternate between high and low assist for better endurance.
• Add light strength training to round out your weekly routine.

Conclusion

Despite what skeptics say, E-bikes absolutely contribute to fitness—just in a more sustainable, accessible, and enjoyable way.

They help you move more, sit less, and build cardiovascular health while reducing the barriers that prevent people from riding altogether. Whether you’re trying to lose weight, stay active as you age, or simply find a better way to commute, an E-bike could be your ideal partner in health.

If you’re shopping for an ebike in Canada, Gotrax offers well-designed electric bikes that are perfect for city rides and daily fitness routines. Their lightweight frames, pedal-assist technology, and long-range batteries make it easy to ride farther, more often—and with a lot more fun.