We often think of cycling as a high-effort activity reserved for the ultra-fit in Lycra. However, a recent qualitative study published in the New Zealand Medical Journal highlights how electric bikes (e-bikes) are changing that narrative, making physical activity accessible to those who previously found it out of reach.
The study followed participants in the HIKO e-bike programme, a community-led initiative in Wainuiomata. By providing long-term e-bike loans and support, the programme aimed to see how "power-assisted" pedalling could impact physical and mental health. The results offer some inspiring insights for anyone looking to get back into movement.
Breaking the "Vicious Circle" of Inactivity
For many people, a common hurdle to getting active is a "vicious circle": an old injury or chronic pain leads to inactivity, which can lead to weight gain, making it even harder to start moving again.
The HIKO study found that e-bikes act as a powerful "circuit breaker" for this cycle. Participants who identified as "bigger units" or who suffered from "shot knees" and arthritis found that the motor assistance allowed them to exercise without "thrashing" their bodies. Because the bike takes the brunt of the effort on hills or long distances, it becomes a manageable and, more importantly, enjoyable form of exercise.
More Than Just a Commute: The Health Wins
While e-bikes are great for getting from A to B, the study participants reported a wide range of self-perceived health improvements after 6 to 12 months of riding. These included:
- Better Mental Health: Many riders described their time on the bike as a "moment in time" to switch off from work and world problems, enjoying the outdoors and the sense of freedom.
- Managing Chronic Conditions: Participants reported better management of Type 2 diabetes, gout, and hypertension.
- Reduced Joint Pain: The low-impact nature of cycling, assisted by the motor, allowed those with osteoarthritis and hip or knee pain to stay mobile.
- Support for Healthy Habits: Interestingly, some participants used e-biking as a tool to help quit smoking, noting that the physical activity helped manage cravings and prevented weight gain during the process.
Why Community Connection Matters
One of the most heartening findings of the research was the role of social support. For some, exercising in public can feel daunting due to shame or embarrassment. However, being part of a local programme where others were also out on e-bikes helped build confidence.
At KeepActive, we see this every day—finding a local group or a "riding buddy" can be the difference between a bike gathering dust in the garage and it becoming a daily source of joy.
Is an E-Bike Right for You?
If you’ve been hesitant to start a new fitness routine due to injury, age, or fitness levels, the HIKO study suggests that an e-bike could be the perfect entry point. It provides "incidental" exercise—the kind that fits into your day-to-day life—without the exhaustion often associated with traditional cycling.
Whether you are looking to role-model healthy habits for your family or simply want to feel the wind in your face again, the evidence is clear: e-biking isn't "cheating"—it's an empowering way to reclaim your health.
Reference:
Osborne, E., Davies, C., & Shaw, C. (2026). Health benefits of the HIKO e-bike programme: a qualitative study. The New Zealand Medical Journal, 139(1630). View Study
