Want to stay healthy? Try aerobic exercise! If you’re new to working out or have an injury, you might wonder whether to cycle or walk.
Both are great for beginners and gentle on your body. You can do them indoors or outdoors, rain or shine.
But cycling needs a bike while walking just needs comfy shoes (or none at all!).
So, which is better for your health? Let’s find out!
Cycling or Walking: Which activity helps burn more calories?
The number of calories burned through cycling and walking varies based on the intensity of your workout. The table below provides an estimate of the calories burned by a 150-pound (68-kg) individual during a 30-minute session:
| Intensity | Biking (calories) | Biking (speed) | Walking (calories) | Walking (speed) |
| Light | 240 calories | 10–11.9 mph (16–19.15 km/hr) | 154 calories | 3.5 mph (5.6 km/hr) |
| Moderate | 285 calories | 12–13.9 mph (19.3–22.4 km/hr) | 179 calories | 4.0 mph (6.4 km/hr) |
| High | 357 calories | 14–15.9 mph (22.5–25.6 km/hr) | 250 calories | 4.5 mph (7.2 km/hr) |
Therefore, cycling generally burns more calories than walking at the same intensity level within the same duration. Intensity can be perceived as the level of exertion during exercise. If your goal is to burn calories efficiently, especially when time is limited, cycling might be the preferable choice.
Cycling or Walking: Which activity engages muscles more effectively?
Cycling and walking engage many of the same muscles to help you move. Muscles like the gluteal muscles in your hips and hamstrings are used for power during both activities. When you cycle faster or stand up to pedal, these muscles work even harder. Similarly, walking uphill or climbing stairs also activates these muscles more.
Your quadriceps, the muscles in your thighs, are more involved in cycling than walking. They exert more force, especially when you’re sitting down and pushing the pedals.
Lastly, your calf muscles, including the soleus and gastrocnemius, are important for both cycling and walking. They help push you forward while cycling and assist in the push-off phase of walking.
In summary, while cycling and walking engage similar muscles, cycling generally requires these muscles to exert more force.
Which activity burns more fat?
Studies suggest that walking may increase fat metabolism more than cycling, even when performed at the same intensity.
Additionally, weight-bearing exercises like walking are linked to lower levels of bone marrow fat compared to cycling.
Which activity builds more strength?
Research suggests that cycling is associated with increased muscular strength and hypertrophy.
One study indicated that cycling led to greater strength and muscle growth, particularly among older adults, although younger adults could achieve similar results at higher intensity levels.
While there’s limited research on the strength-building effects of walking in healthy younger adults, one study noted increased strength in older sedentary individuals after taking up walking.
Overall, younger individuals may need to cycle at a higher intensity to achieve comparable strength gains.
Which is more effective for weight loss?
Weight loss depends on burning more calories than you consume each day. One way to achieve this is by increasing your activity levels while also monitoring your calorie intake.
Based on the comparison above, cycling typically burns more calories within the same time frame compared to walking.
Therefore, if you’re looking to lose weight but have limited time for exercise, cycling may be the preferable option.
However, the most important factor is choosing an activity that you enjoy and managing your calorie intake. Consistency is key whether it’s cycling, walking, or a combination of both. Incorporating both activities can provide variety and increase your likelihood of sticking to your weight loss regimen.
Which activity is better for those with injuries?
Injuries are common and can hinder exercise routines. Finding the right activity to stay active depends on the injury. For instance, cycling can lead to low back pain due to prolonged flexed trunk posture, while walking has been shown to reduce pain and disability in chronic low back pain sufferers.
Both walking and cycling help manage knee osteoarthritis pain, but individual comfort levels may vary. If weight-bearing activities like walking cause pain, cycling may be a better option, and vice versa.
Consult a healthcare professional, like your family doctor, to choose the best exercise for your needs.
Who Benefits and Who Should Avoid?
Cycling Benefits:
- Individuals with limited time for exercise and those who prefer a faster pace.
- Cyclists can burn more calories than walkers and build lower-body strength.
- However, those experiencing discomfort or back pain during prolonged sitting may want to avoid cycling.
Walking Benefits:
- Ideal for individuals with bone density issues like osteoporosis, back pain, or limited funds.
- It’s a low-cost activity and can help alleviate back pain.
- Yet, individuals experiencing pain exacerbated by weight-bearing positions may find walking uncomfortable.
In summary, consider your comfort level and consult with a healthcare professional to determine the best exercise regimen for your needs.
How to Choose Between Cycling and Walking?
Both cycling and walking offer excellent workouts and are low-impact exercises, making them suitable for many individuals.
If you’re uncertain which one to choose, try both and see which you find more comfortable and enjoyable. Even if you don’t own a bike, consider renting or borrowing one to gauge how it feels.
Determining which activity is easiest for you depends on your circumstances. Walking can be done almost anywhere, even indoors at home or in a mall. On the other hand, cycling may be convenient if it replaces your commute to work, but less so if you need to transport your bike by car or public transit.
Consider what aligns best with your existing routine and lifestyle.
Lastly, if you have friends who walk or bike, consider joining them. Exercising with others can enhance motivation and make sticking to your routine easier.
Summary
Choosing between cycling and walking for fitness can be fun and interactive! Try both activities to see which you enjoy more.
For example, imagine going on a bike ride with friends or taking a stroll through your favorite park. Consider factors like convenience, accessibility, and social aspects to find the perfect fit for your lifestyle.
Whether it’s cycling or walking, staying active and having fun are the keys to a healthy lifestyle!
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