Cycling vs. Walking: Which Is the Better Workout?

ANSWER (provided at the very beginning)

Walking and cycling are both top-notch ways to get in some exercise. Walking’s the more laid back option, easier on the joints, and you don’t need any fancy gear. On the other hand, cycling really gets your heart rate going and builds leg strength like no ones business. If it’s about burning calories, cycling’s got a clear lead – roughly 400-600 calories per hour compared to walking’s 200-300. If you’re a beginner or you’ve got some joint problems though, walking’s a much safer bet to start with. The key thing is to pick an exercise that you can stick to – that’s the best workout after all.

KEY TAKEAWAYS

• Walking’s a pretty ideal way to get some exercise – it’s free, it’s easy, and it’s low impact – pretty much anyone can do it.
• Cycling’s where it’s at if you want to burn calories and build leg strength.
• Walking’s a much gentler option if you’ve got problems with your knees or hips.
• Cycling gives you a much more intense cardiovascular workout if you push yourself hard enough.
• Both will help improve your heart health, boost your mood and generally get you fitter.
• For weight loss, it looks like cycling might have the edge, just.
• For beginners, walking’s probably a safer place to start.
• The best exercise is the one that you’re actually going to keep at – as long as you enjoy it and can stick to it.

Introduction

You want to get in shape, you’re trying to lose some weight, you want to feel a bit better. But one thing you need to decide is – should you go for a walk, or should you get on your bike?

Both are super popular, both are pretty effective, and both have loads of fans who swear by their chosen activity. Walkers love the simplicity and how easy it is to just get out the door and go. Cyclists, on the other hand, love the speed and the buzz of it all.

But the thing is, it’s not a case of one being good and one being bad – both walking and cycling are top-notch ways to get exercise. They’ll both help with heart health and weight management and generally just make you feel better in your own skin. However, they’re not the same, and they stress your body in different ways. They also burn different numbers of calories. So, which one is going to be right for you?

This guide’s going to break down the main differences between cycling and walking, and help you figure out which one – or both – might be the best fit for you. By the end of it all, you’ll have a pretty clear idea of what you should be doing.

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CYCLING VS WALKING: An Overview

Walking’s a weight-bearing exercise – your legs support your body weight as you move around. It’s low impact, meaning your feet are only in the air for a split second at a time. And the only gear you need is a decent pair of shoes.

Cycling, on the other hand, is a non-weight-bearing exercise – your body’s weight is supported by the bike. You just pedal away in a nice smooth motion. And of course, you’ll need a bike, but you can pick one up for a few hundred quid, or get a stationary bike for even less.

Both are great for using your legs, both will get your heart rate up, and both will burn calories. But the way your body reacts to them is a bit different, and the intensity and the physical demands are different too.

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THE BENEFITS OF WALKING

Walking is probably the most accessible exercise going – its something that almost anyone can do. The only thing you need is a decent pair of shoes and of course it can be done just about anywhere.

Not too harsh on the joints. Compared to running or cycling, walking isn’t going to put an enormous amount of stress on your knees, hips or ankles so if you’ve got joint pain or arthritis – walking is a good option.

Super easy to get going with. You don’t need any fancy kit or a gym membership – just chuck on your shoes and head out the door. There’s no excuse not to give it a go.

Good for your heart. Just walking regularly can make a big difference in lowering your blood pressure, keeping an eye on your cholesterol levels and generally taking care of your heart. Studies show that popping out for half an hour a day can cut your risk of heart disease by almost a fifth.

Really good for your mental wellbeing. Getting some fresh air and taking a walk can be a huge help in reducing stress, anxiety and depression, and even give you a bit of a mood lift and a boost to your creativity.

Burns off a fair number of calories. As a 150 pound person, walking at a reasonable pace will burn about 200-300 calories an hour. Of course, that depends on how fast you’re walking, what kind of terrain you’re on, and how heavy you are.

Good for your bones. Walking is a weight-bearing exercise – which means it’s great for keeping your bones nice and strong & healthy. And that in turn means a lower risk of osteoporosis.

Super easy to fit into your daily routine. Pop to the shops on foot. Take a walk at lunch time. Meet up with a friend and take a walk together. There are loads of ways to make walking a regular part of your daily routine – and most of them can be slotted into even the most hectic of schedules.

Benefits of cycling

Cycling’s a more energetic way to get some exercise – it doesnt just build strength & endurance, it can also burn a lot more calories than walking.

Builds strong legs. When you’re pedalling, you’re working your quadriceps, hamstrings, glutes and calf muscles. So you can expect to build up some serious muscle in your lower half.

Nice on your joints. Cycling is non weight-bearing, which means its not too tough on your knees & hips. So its a great option if you’re finding exercises hard on your joints.

Burns a lot of calories. A 150 pound person can burn around 400-600 calories per hour if they’re cycling at a pretty moderate to vigorous pace. Thats roughly twice what they would burn walking at the same intensity.

Great for your heart & lungs. Cycling is a top way to get your cardiovascular fitness up to speed – it makes your heart and lungs stronger, and you’ll generally be more resilient as a result.

Not too tough on your knees. Unlike running, cycling is easy on your knees. The smooth pedalling motion doesn’t put the same kind of impact forces on them.

Use it to get around too. Cycling to work or to the shops is a great way to get some exercise and save some time & money too. Not to mention you get some fresh air.

Loads of intensity levels. You can cycle at a leisurely pace on flat ground, or you can push yourself and get a real workout on a hill. Its as easy as adjusting the intensity to suit your mood.

Cycling v Walking for Weight Loss

Loosing weight is all about getting a calorie deficit – burning more calories than you consume and thats where cycling and walking come in, offering pretty similar benefits.

Cycling has the edge when it comes to calorie burn per hour, but the difference is not massive. If you’re a 150 pounder trundling along at 3.5 mph youll probably burn 280 calories per hour, whereas cycling at 12-14 mph burns around 500 calories per hour – roughly two times that.

But its also about how easy it is to stick with it for hours on end. You can walk for an hour without feeling like you’re about to collapse on the floor. But put your feet up some and cycle at a high intensity for an hour? That’s a different story for most folks.

A 30 minute walk might not burn as many calories as a 30 minute bike ride, but if you walk for 90 minutes then chuck on your bike for 20 minutes – that walking session might end up being the calorie-burn champ anyway.

The thing is, when it comes to weight loss, the best workout is the one you actually stick to. If you hate cycling, you’re not going to bother. If you love walking, you’ll be out that door every day of the week. Consistency beats intensity when it comes to sticking to a weight loss plan over the long haul.

Cycling v Walking for Cardiovascular Health

Both walking and cycling are great workouts for the heart; reducing blood pressure, lowering cholesterol levels and improving circulation. But if you’re after something a bit more intense, cycling might be your best bet.

Walking at a moderate pace gets your heart rate up to 50-60% of its top rate – thats the ‘fat-burning zone’ and its perfect for health and endurance training.

Cycling at a moderate to vigorous rate gets your heart rate up to 65-85% of its top rate – that’s the ‘cardio zone’ and thats where you start to improve heart and lungs capacity.

If you’ve got some health issues or you’re not very experience with exercise, then walking is probably a better option for you. Its just a whole lot easier to keep an eye on things when you’re walking than cycling.

Cycling v Walking for Building Strength

When you’re pedalling along, your muscles have to work a lot harder. If you go down some big hills or do a tough ride with lots of resistance, your quads, hamstrings and glutes are going to be begging for mercy.

Walking does build leg strength, especially if you’re walking uphill or on uneven terrain. But its not like cycling which gives you that real resistance.

Both walking and cycling do build some lower body strength – but neither one’s going to get you building upper body strength. So, you’ll probably want to add some strength training to your workout routine regardless of whether you choose cycling or walking.

Calories Burned: Cycling vs Walking

Here’s a rough comparison based on a 150 pound person.

Cycling Burns Calories – But So Does Walking

Cycling burns a lot more calories than walking – we’re talking 50-100% more per hour. But walking is definitely easier to do for longer periods of time. You’ve got to decide which one is best for you based on how much time you’ve got to spare and where you are in terms of fitness.

Which One is Better for Newbies?

Walking is the best exercise for beginners. It requires no special equipment, no special skills, no training required. You can walk at your own pace, stop whenever you like, and it can be done almost anywhere.

The reason cycling may not be the best choice for a beginner is that it will require a bike, which can cost a fair bit. You’ll also have to balance and co-ordinating on a bike, shift gears correctly and deal with traffic, not to mention the risk of injury from a fall. All of that can be a bit much to take on if you’re just starting out.

If you’re new to exercise, start with walking and give yourself time to build up your fitness level and confidence. Then consider adding cycling to the mix.

Cycling vs Walking – Which Should You Choose?

So when is cycling the better option?

• If you’re a complete beginner, or you’ve been away from exercise for a bit
• If you’ve got joint issues or mobility problems
• If you just want a simple, free and equipment-free workout
• If you want to exercise in nature
• If you want to just fit exercise into your daily routine

And when is walking the better option?

• If you want to get a more intense workout in less time
• If you want to build stronger legs
• If you want to burn a lot of calories
• If you’ve got a bike or a stationary bike you can use
• If you simply enjoy cycling and you’ll stick with it

At the end of the day, the best workout is the one that you actually bother to do . Both walking and cycling are pretty darn good for you, they can both help you lose weight, get in better health and strengthen up that heart of yours. The difference between them is nowhere near as big as some people make out . Just pick one that you actually enjoy and stick with it – its that simple

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The Final Word

So let’s get down to it, walking and cycling are pretty good for you. Walking is easy and low impact. Most people can start walking around the block. Cycling burns a little more calories and revs up your heart rate but may require a little more effort.

If you are after losing weight cycling is probably the best way to go because of the calories burned. If you are just getting started with walking is probably your safest bet, your joints will thank you for it! As for your bones, both are ok but walking is a bit more weight-bearing so you might find it keeps them nice and strong.

It all depends on your goals, your fitness level and — most importantly — what you enjoy doing. If you enjoy walking, then walk. If you enjoy cycling, then cycle. And if you like both, then do both — cross-training can help keep things interesting and not be the same old routine.

Don’t overcomplicate things. There’s no such thing as a perfect workout. What matters is that you stick with it tomorrow and the next day after that. That’s when the real benefits start to kick in.