Aerobic exercise plays a vital role in maintaining overall health and wellness. If you are new to working out or dealing with an injury or health issue that requires a change in your exercise routine, you might be wondering which type of aerobic exercise to pursue.
Cycling and walking are both widely recommended forms of low-impact aerobic activities suitable for beginners, people with injuries, or those dealing with various health conditions.
Both exercises offer benefits, but they come with some differences in terms of intensity, calorie burning, muscle engagement, fat loss, and strength building. Here’s a breakdown to help you make an informed decision based on your fitness needs.
Comparing Cycling and Walking: Key Differences
Cycling and walking share similarities in that they both offer low-impact aerobic benefits compared to higher-intensity exercises such as running or jumping rope. Both activities can be done indoors or outdoors, offering flexibility in any weather.
However, the costs associated with these exercises differ. Cycling requires purchasing a bike, while walking only requires a good pair of shoes—or no gear at all if walking indoors.
Despite these differences, both exercises can lead to significant health improvements. The question remains: which one provides the better workout for burning calories, building muscle, or losing weight?
Which Exercise Burns More Calories?
The number of calories burned during any workout depends heavily on the intensity of the activity. Below is a table showing the estimated calories burned for a 150-pound (68-kg) person over 30 minutes of cycling and walking at various intensities:
| Intensity | Cycling (Calories Burned & Speed) | Walking (Calories Burned & Speed) |
|---|---|---|
| Light | 240 calories — 10–11.9 mph (16–19.15 km/h) | 154 calories — 3.5 mph (5.6 km/h) |
| Moderate | 285 calories — 12–13.9 mph (19.3–22.4 km/h) | 179 calories — 4.0 mph (6.4 km/h) |
| High | 357 calories — 14–15.9 mph (22.5–25.6 km/h) | 250 calories — 4.5 mph (7.2 km/h) |
As you can see, cycling generally burns more calories per 30-minute session at any given intensity. This means that if you’re pressed for time and looking to maximize your calorie burn, cycling might be the more efficient choice.
Which Exercise Works Muscles More Effectively?
Both cycling and walking engage similar muscle groups, but the extent to which they activate these muscles varies.
- Gluteal muscles: Both exercises recruit the glutes, especially when the intensity increases. In cycling, standing up while pedaling increases glute activation. In walking, glutes are engaged more when walking uphill or using stairs.
- Quadriceps: The quadriceps (thigh muscles) are more heavily involved in cycling, particularly during the push-down phase while seated.
- Calf muscles: The calves play a crucial role in both exercises—propelling movement during cycling’s push phase and walking’s push-off phase.
While both activities work these muscle groups, cycling generally requires more force and strength from your muscles, especially when riding at higher intensities.
Which Exercise Burns More Fat?
When comparing the fat-burning effects of cycling versus walking, some studies have shown walking to have a greater impact on fat metabolism.
Walking, particularly as a weight-bearing activity, has also been linked to lower fat deposits in the bone marrow compared to cycling.
However, individual factors such as intensity and duration of the exercise play a role in how each activity affects fat loss.
Which Exercise Builds More Strength?
Strength development tends to favor cycling, especially in older adults. One study found that cycling significantly boosted strength and muscle mass, particularly in older individuals. However, younger individuals need to cycle at higher intensities to achieve similar results.
There is limited evidence suggesting that walking alone contributes significantly to strength gains, but it has been shown to increase strength in sedentary older adults.
Which Is Better for Weight Loss?
For weight loss, the most effective strategy is burning more calories than you consume. Given that cycling typically burns more calories than walking in the same time frame, it may be the better option for those aiming to shed pounds.
However, the best exercise is ultimately one that you enjoy, as consistency is key. Whether you choose cycling, walking, or a combination of both, sticking with your workout routine and managing your diet are crucial for weight loss success.
Which Exercise Is Better for Those with Injuries?
Injury recovery can affect which exercise is best for you. For example, cyclists often report back pain due to the flexed trunk posture required for riding.
On the other hand, walking has been shown to help reduce pain and disability in individuals with chronic low back pain. Both walking and cycling have been beneficial for those dealing with knee osteoarthritis, offering joint pain relief in some cases.
If weight-bearing activities like walking aggravate your pain, cycling may provide a more comfortable alternative. However, if the flexed position required for cycling causes discomfort, walking might be a better choice.
It’s advisable to consult with a healthcare provider before starting a new exercise routine, especially if you have existing injuries or health concerns.
Who Benefits from Cycling and Walking?
Cycling
Cycling is ideal for people who:
- Have limited time for exercise
- Enjoy a faster-paced workout
- Want to target and strengthen lower-body muscles
Walking
Walking is beneficial for individuals who:
- Need weight-bearing exercises (e.g., osteoporosis)
- Have back pain or prefer less intense exercises
- Have limited funds for purchasing cycling gear
Both exercises offer unique benefits depending on your individual goals and needs.
How to Choose Between Cycling and Walking
Both cycling and walking offer excellent low-impact workouts, and the best choice depends on your personal preferences and situation. If you’re unsure, you can try both activities to see which one feels more comfortable and enjoyable.
Cycling may be ideal if you have a bike commute, but if you’re looking for the most accessible exercise, walking can be done almost anywhere—whether it’s indoors, at a park, or even around the neighborhood.
Both cycling and walking are outstanding forms of aerobic exercise that offer numerous health benefits. Whether you’re looking to burn calories, build strength, lose weight, or recover from an injury, each activity has something unique to offer.
Cycling may be the better choice for those short on time or seeking a more intense workout, while walking provides an accessible and weight-bearing exercise that can help improve bone health.
Ultimately, the best exercise is the one that fits your preferences, lifestyle, and fitness goals. Enjoying your workout routine is the key to staying consistent, so try both and decide which one works best for you.
FAQ
Does cycling or walking burn more fat?
Studies have shown that walking can burn more fat compared to cycling. However, fat loss depends on the intensity and duration of the exercise.
Which exercise works muscles more effectively?
Both cycling and walking engage similar muscles, but cycling generally requires more force and muscle activation, especially at higher intensities.
Is cycling better for weight loss than walking?
Cycling tends to burn more calories than walking in the same time period, making it potentially more effective for weight loss if you’re short on time.
