We can all agree that some exercise is essential for maximum health and that most of us don't get enough activity. According to the National Center for Biotechnology (NCIB), an international survey conducted by the World Health Organization in 122 countries estimated that 31.1% of adults are physically inactive and that adding even a minimal amount of activity can make a huge difference in overall health. Guidelines from the International Health, Racquet and Sportsclub Association found that a minimum of 150 minutes of moderate exercise per week can increase energy and resilience to illness. It also helps improve sleep patterns, control weight and improve overall mental health. At first glance this may seem like an unreasonable amount of time, however the best way to increase physical activity is to incorporate it into your everyday life, for example while commuting to work. Say no to plagiarism. Get a tailor-made essay on "Why Violent Video Games Shouldn't Be Banned"? Get an original essay The Oxford Academic Journal of Public Health completed a study and found that people who regularly cycle to work are four times more likely to achieve the 150 minutes of exercise recommended by the World Health Organization. Most of us think that cycling requires fancy Lycra shorts and overly expensive professional trainers. There is a much better way to imagine cycling that includes casual clothing and a leisurely, slow to moderate speed that allows you to enjoy the scenery as you go. If you're a little hesitant to jump on a bike after being a couch potato for several years, there's a great way to easily get started with cycling. It's called an ebike, that is, a bicycle with a motor that can be powered either by the on-board engine or by pedaling. This way you'll start with all your good intentions intact, without worrying about getting stuck on foot on your bike. Some cyclists are also concerned about the dangers of cycling in traffic and in areas without cycle paths. This is a very valid concern for many residents in urban areas. In the United States, there are 4 million miles of roads, but only 200 miles of protected bike lanes. However, there are signs of significant improvement. Over the last ten years the number of people who cycle to work has increased by 60%. The highest bike commuting rate is in Portland, Oregon, with a rate of 6.1%. During the years 2008 to 2012, the bicycling rate went from 1.9% to 4.1% in Minneapolis. The cities that have seen the greatest increases in cycling activity are those that have made significant efforts to create infrastructure such as bike lanes, bike sharing programs and more pedestrian-friendly streets. Thanks to these city improvements, cycling to work has more than doubled since 2000, and larger plans for cyclist- and pedestrian-friendly infrastructure are coming soon. For government policymakers, adding this type of infrastructure should be a no-brainer. They can't force people to join the gym or play squash, but they can still build infrastructure that encourages people to incorporate physical activity into their daily routine. Organizations like BikeLeague.org help gather all the data necessary for policymakers to clearly see the benefits of adding cycling infrastructure in their cities. Bicycle parking and other amenities that make cycling easy and convenient are helping many.