Are you wondering if cycling or walking is better for a workout? Both are fabulous ways to get moving, enjoy the great outdoors, and stay in shape. But which is better for your workout compared to the other—as a savvy exerciser informed in the benefits of each? Many prospective exercisers ask this when trying to maximize potentially limited workout time. Maybe you need a low-impact option to avoid joint stress. Maybe you’re seeking the most caloric burn in the shortest duration. Whatever criteria you’re using to develop your ideal workout, cycling and walking have advantages and disadvantages that could make either one a great choice. Thus, we will explore the specifics of each before comparing them for a more comprehensive understanding to see which option may be best for you.
Cycling and walking are both easily accessible, low-impact activities that require little to no equipment. They’re generally easily affordable and flexible enough to fit in anyone’s busy schedule and lifestyle. They’re not confined to those with expert athletic prowess and can be done virtually anywhere from busy city sidewalks to peaceful park trails and friendly residential streets. However, one works out different muscle groups and provides a different level of intensity ranging from caloric burn to muscle toning, cardiovascular exertion to casual active enjoyment. This article explores cycling versus walking and how one can be better than the other while appreciating either possibility.
What Makes Walking a Great Workout?
Walking is one of the simplest forms of exercise that comes naturally. It requires very little skill or investment—only a decent pair of shoes and a place at which to walk. The desire to get up and go for a walk is somewhat inherent in everyone. That’s why it’s one of the things most people do on a daily basis without realizing it—until it’s time to exercise. Then, walking has incredible advantages for the mind and the body.
When exercising via walking, one maintains a moderate to brisk pace, elevating one’s heartrate, increasing circulation, and more importantly, engaging in low-impact. Unlike other modes of exercise that put added pressure onto the knees, hips, and ankles, walking does not exert excess force on vulnerable joints. Therefore, for those who struggle with joint pain or are healing from injuries, walking is one of the safest exercises. People can walk for purpose and exercise, at whatever speed they like—slowly, as power-walking, etc. It’s also a workout that can easily be done every day as many people walk casually to stores and back or walk laps around neighborhoods or even walk back and forth in their homes while on the phone.
One reason it’s such an effective workout is because walking is a full body workout. While the legs and the cardiovascular system do the most work while walking, walking also depends on one’s core muscles for stability while using the arms for momentum gives the upper body a light workout as well. That doesn’t mean people will get bulging muscles by walking, but over time, walking will tone calves, thighs, and glutes. Additionally, walking uphill or hiking challenges people’s musculature even more due to the nature of inclines and unstable surfaces.
One reason people love walking is how good it makes them feel almost instantly. Ever notice how people who walk outside often appear to be in better spirits? Between the exposure to sunshine to the fresh air from breathing in and out to mere body movement, walking strips people from vulnerability and stress. One can walk alone to clear one’s head or walk with friends for excellent companionship. It’s an exercise that can act as social and mental health therapy.
That said, walking does not do it all. If someone is looking to burn a ton of calories or gain impressive strength, walking alone will not do that overnight. It takes time for one’s heart rate to increase while engaged in walking compared to more intense workouts; thus, one may need to power walk for an hour or more just to start feeling the moderate health benefits. However, because of its simplicity and low-risk factor, it seems many turn to walking as their regularly go-to exercise suitable for all ages and abilities.
What Makes Cycling a Great Workout?
Cycling is also a different experience than walking. If you’re biking in your neighborhood or taking a spin class—or a stationary bike—cycling is a generally, active way to get your heart pumping. You’re going faster, you’re covering more ground and you’re actively enjoying the scenery as you’re likely intending somewhere—it’s not about exercise, but the process (likely, a new destination).
Cycling is low impact, just like walking. You’re sitting as opposed to pounding the pavement which alleviates stress off the knees and hips. For those with arthritis or joint issues, cycling is often a good option. That said, however, Low impact does not mean low work. Your legs will be working overtime when pedaling as cycling works quads, hamstrings, calves, and glutes. If you want to exert yourself—hills and higher resistances are key to feeling the burn and getting results.
Cycling is also a great expenditure of cardio. For cycling at a steady rate, you challenge your heart and lungs. Also, if time is of the essence, interval cycling where efforts are alternating between going fast with HIIT sprints mixed with slower, recovery intervals can boost endurance quickly and burn more calories in less time. You could also cycle more miles faster than walking or running since cycling covers distance in shorter amounts of time without expending more energy.
Ultimately, cycling can be a lot of fun. Whether gliding down hills or getting the wind in your face, there’s a certain sense of freedom that accompanies it that sets it apart from other activities. Cycling can also be done alone, in groups or with families which is an additional perk. The negative setbacks to cycling are that you need an actual bike—buying bikes can be expensive—upwards of $300—not to mention, shocks or repairs like flat tires, etc. Safety is of concern—those who do not live in safe areas may find cycling difficult as they have to depend on cars or if they’re not wearing safety helmets or gear—reflective clothing at times—they may endanger themselves as well.
Calorie Burn and Weight Loss
When it comes to burning calories, walking and biking can help you lose weight with different results. If you’re on a schedule to lose weight, which is better?
Typically, biking can burn more calories in a shorter amount of time. If you’re biking on a steady pace, you’re likely exerting more energy than you would at a quick walk. The action of biking consistently uses larger muscle groups and cardiovascular exertion in a shorter amount of time. For example, a thirty-minute bike ride produces more sweat than a thirty-minute ride based on heart rate increase. Should time be your enemy in trying to figure out how to get a proper workout in, biking may be the more advantageous option for burning quick calories.
However, walking may not meet the threshold for burning as many calories in one sitting, it can come close over time, especially if it’s done daily as a custom. An hour of brisk walking can equal the calorie burn from a half hour vigorous ride and since many people can walk without any official equipment needed, they’re more susceptible to sustaining daily exercise and burning the calorie limits when they can walk incrementally large amounts of time. You can walk to work, walk around your neighborhood, or walk on a treadmill while doing something else; it’s easier.
Ultimately, sustainability is the best when looking for a weight loss plan, so even though biking can burn more calories in a shorter timeframe, if someone hates biking but loves walking, they’re more likely to engage in walking over and over again and for long stretches of time, and that’s what its going to take for successful results in the end.
Muscle Toning and Building
If you’re looking to tone your muscles or build muscle, each has its advantages while both offer complete workouts.
Walking is wonderful for toning, particularly legs. Your calves, thighs, and glutes are in constant motion without too much additional force—hills/stairs—but it’s an easy overshoot. You won’t necessarily build muscle—especially not bulked up muscle—but you’ll find some firmer legs over time.
Biking builds strength for legs like none other. The action of pedaling, creating muscle resistance from the inclines or high settings on spin classes create strong quads, hamstrings, and calves. Glutes get a great workout if you stand up by pushing from your glute muscles versus your overall leg. While biking can use the core slightly more than walking—balancing and gripping the handlebars—it’s still not a full-body workout per se but more than walking which focuses on the lower half.
If you want leaner, stronger legs, biking is the option for you. But if you’re looking to tone without the worry of overextending yourself or excessively building muscle, then walking does the trick without feeling like you’ve overdone it.
Heart Health and Endurance
Both cycling and walking are great ways to get your heart pumping and maintain cardiovascular health. Yet what is better for the heart?
Cycling can achieve more rapid heart rates. The actual activity of pedaling—accelerating efforts through speed and incline—causes your heart to beat faster. This means you can build endurance and find it easier to perform activities like climbing stairs, which only works to your advantage in the long run if you’re looking to build stamina for upcoming races.
Walking is a less aggressive activity that produces the same results. A brisk walk raises heart rates to a suitable level, but since it is low impact, one can do it for longer without feeling worn out. Thus, if you’re someone who is just getting back into working out or insists upon something that you can do every day with little distress, walking is an effective choice for strengthening heart health.
Ultimately, it comes down to ability to exercise. If you’re already in decent shape and can handle something more strenuous, cycling can take you there. If you’re just starting or prefer low-impact work, then walking is just as effective for the heart.
Accessibility & Convenience
When it comes to a workout requiring no equipment or application, walking wins as the most accessible form of exercise. You literally need nothing but a good pair of shoes; you can do it anywhere—on sidewalks, city streets, parks, even in your living room if you’re pacing while watching television. It’s a free activity that requires no background knowledge to successfully perform. Whether you live in large urban cities or rural towns, walking is always an option.
Cycling requires access, however. You need a bike—or a stationary bike in your house, which is its own piece of equipment that can cost range from $100 to thousands of dollars depending upon what you buy. You also require a safe place to ride—bike lanes, paths—and potentially a helmet and protective gear to be safe. Stationary cycling does not require road access, but does require access to bikes either at home or in a gym.
For busy people, walking is often the easier way to fit in a workout. You can walk to the supermarket; walk during your lunch break, or even march in place while brushing your teeth. Cycling requires intent—especially if you’re on the road—but if you have the resources to accommodate the workout and find joy in cycling, the slightly more complicated acquisition may be worth it.
Fun and Social Aspects
Exercising isn’t just about exercise, anyway. It’s about having a good time. So is one better than the other for having a good time? It depends. Walking is at a slower pace. It’s less stressful and offers time for reflection or discussion with a partner while doing it. One can listen to music, podcasts, or nature, a group walk or meetup for hiking could have socializing prospects without pressure to keep up with anyone else.
Cycling is faster and gets people going at exhilarating speeds. There are cycling groups, and you can always bring friends and family along for the ride. Kids can have their bikes, too; the excitement of whizzing down a hill to see what’s at the end is a nice change from getting to a slower walking ending. Yet cycling seems less social, as one may bike in and out of traffic, paying more attention to keeping themselves upright than engaging with the community around them.
Choose this one based upon your energy levels and enjoyment of high-pressure activities versus low-stress encounters. If you like less stressful and social encounters with slightly lower energy needs, then walking is for you. If you like to speed up, then cycling may win.
Challenges and Drawbacks
No one workout is perfect, and each has its challenges. For example, walking is adequately safe but can get boring if you walk the same route every day. Weather provides obstacles— no one wants to walk in the rain or the bitter cold—or humidity for that matter—and for a workout that requires such simple exertion after getting over the initial day 1 entry hurdle, it may be too slow to get to future fitness goals.
Cycling comes with a few challenges as well. Bikes require maintenance and tune-ups—there’s nothing worse than a flat tire or a broken chain mid-ride. Cardio on a bike is also challenging depending where someone rides—traffic can be stressful—and even though cycling is low-impact, pedaling too hard can create strained muscles or feelings of overexertion if one isn’t used to cycling.
No workout is better than another, but both have flexibility and ways around issues. You can avoid the weather by changing where you walk or doing spinning class—and more. It’s all about how you fit either one into your life.
Which One Should You Choose?
Is cycling or walking a better workout? It depends on you. For a low-cost low energy-required exertion, it’s hard to beat walking. Walking is low-impact, requires accessible nature-based attributes, and can be fit into busy schedules. It can happen anywhere at any time, and works for body and mind.
However, if you’re looking for something that will provide a quicker workout with intense exertion in less time, then cycling is the way to go. It burns effective calories in less time while working leg muscles harder (faster) than walking would support (slower).
Consider your goals—weight loss? Toning? Just feeling better? Consider whether you’ll have time for longer walks vs. needing high-energy and quick-explanation workouts. Consider your space—can you effectively ride a bike without worrying about injury, or are sidewalks and pedestrian pathways safer for immediate gain? And lastly, consider what you enjoy—forcing yourself to do anything will only transfer failure down the way.
Try both! Have one bike ride day and one walk day; you’ll get benefits from each while keeping things fresh. Ultimately just keep moving!