Walking and cycling: they’re both easy to get into, require very little specialized equipment, and offer a ton of health benefits. Whether you’re trying to improve your cardiovascular health, lose weight, or just get some fresh air, both activities can be a great way to reach your goals.
But which is better? That depends. While both walking and cycling are great for you, they engage your muscles in different ways. Walking is weight-bearing, making it great for bone health, while cycling is generally lower impact, making it a good choice for people with joint pain.
Walking versus cycling really comes down to individual needs and preferences. The “best” exercise is the one you enjoy enough to do regularly! This article will take a closer look at the similarities and differences between these two activities to help you decide which one is the right fit for you and your fitness goals.
What are the benefits of walking?
Walking is one of the simplest and most accessible forms of exercise. You don’t need any special equipment; a pair of comfortable shoes will do. You can easily fit it into your day by walking to work, taking a stroll during your lunch break, or walking to a local store.
Here are some other benefits of walking:
- It’s low impact. Walking is gentle on the joints, which is great if you have joint pain or you’re recovering from an injury. It’s much easier on your knees and ankles than running or jumping.
- It builds strength and bone density. Walking is a weight-bearing exercise, which means it helps build strength in your lower body and improve your posture. It also helps to increase bone density, which is essential for long-term health and preventing osteoporosis.
- It’s good for your mental health. Like other forms of exercise, walking is known to reduce stress, lift your mood, and sharpen your cognitive function. Plus, it’s a great way to connect with nature and enjoy the outdoors, which can be a mood booster in itself.
What are the benefits of cycling?
Cycling offers many benefits for your physical and mental health. Here are some of the main advantages:
- Low-impact cardio: Cycling is even easier on your joints than walking. It’s a great option if you have knee or hip problems or just want a gentler workout.
- Efficient calorie burn and cardiovascular health: You can burn calories faster cycling than walking, especially if you add resistance. Cycling improves your heart health, endurance, and stamina.
- Full-body strength: Cycling works many muscle groups, including your quads, hamstrings, glutes, and calves. Resistance options can help you build more strength and muscle.
- Versatility and enjoyment: You can cycle indoors or outdoors, which gives you lots of variety. You can explore scenic routes, join group rides, or use stationary bikes for indoor workouts.
Because of these benefits, cycling can be a great way to improve your overall health and fitness.
Muscle Engagement and Biomechanics
Walking and cycling both work your quads, hamstrings, glutes, and calves. But each activity also has some unique biomechanics and muscle recruitment patterns.
- Walking: When you walk, you use your tibialis anterior (shin muscle) more. Your core muscles engage more to keep you balanced. The natural swing of your arms and legs works more of the muscles around your hips.
- Cycling: When you cycle, you use your gastrocnemius (calf muscle) more. The pedaling motion limits the rotation of your hips, so some of those muscles are less engaged.
So, while both activities work similar muscle groups, they do so in slightly different ways.
Joint impact and injury risks
One of the biggest differences between walking and cycling involves the forces they put on your body. When you walk, gravity and the impact of your foot hitting the ground can put a lot of stress on your joints. This can be a problem if you have existing joint pain or injuries.
Cycling, on the other hand, minimizes joint impact. The seat carries most of your weight, which is why it’s often recommended for people with knee, hip, or ankle problems.
Of course, both activities come with their own injury risks. Walkers sometimes develop shin splints, plantar fasciitis, and ankle sprains. Cyclists can experience knee pain, lower back pain, and wrist pain.
No matter which activity you choose, good form is essential. If you’re walking, pay attention to your posture and stride. If you’re cycling, make sure your bike fits you properly. It can be a good idea to seek professional guidance to make sure you’re doing everything right.
Cardiovascular Health and VO2 Max
Both walking and cycling are great for your heart and lungs. Regular cardio, whether you’re walking or cycling, helps lower your risk of heart disease, stroke, and a whole bunch of other chronic health problems.
When it comes to improving your VO2 max (that’s a measure of how efficiently your body uses oxygen), cycling usually has the edge. That’s because you can generally push yourself harder and for longer periods of time when you’re cycling.
Still, walking can improve your VO2 max, especially if you’re just starting out or haven’t been exercising much. To get the most out of either activity, it helps to keep an eye on your heart rate. You want to aim for those “sweet spot” zones (Zone 2 and Zone 3) to really get those cardiovascular benefits. Tracking your heart rate during exercise can help you make sure you’re working hard enough, but not too hard.
Calorie burn and weight loss: Which is better?
If you’re trying to burn calories, cycling generally wins. You’ll likely burn more calories per hour cycling than walking at the same relative effort.
The exact number of calories burned depends on things like how fast you’re moving, how hard you’re working, and how much you weigh. Metabolic Equivalent of Task (MET) values can help us estimate calorie burn. For example, a 150-pound person cycling at a moderate pace (12-13.9 mph) burns roughly 546 calories per hour. That same person walking at a moderate pace (2.8-3.4 mph) burns about 259 calories.
You can boost the intensity of walking by adding hills, doing intervals, or wearing a weighted vest. You can make cycling harder by increasing the resistance or pedaling faster.
No matter which activity you pick, consistency is key for losing weight. Choose something you like and can stick with. And remember that exercise is only one part of the equation. You’ll see the best results if you combine it with a healthy diet.
Strength and Endurance
Both walking and cycling offer benefits to your strength and endurance, but in different ways.
Walking for Lower Body Strength and Endurance
Walking, particularly brisk walking or hiking, can improve the strength in your legs and core, especially if you add extra weight. It’s also a great way for beginners to start building endurance.
Cycling for Overall Strength and Endurance
Cycling tends to build more strength and muscle in your legs compared to walking. It’s also a great way to improve your muscular endurance so you can do activities longer without tiring.
Supplementing with Strength Training
Keep in mind that neither walking nor cycling will build a ton of muscle. If building muscle mass is your primary goal, you’ll want to add dedicated strength training workouts to your routine.
Gear, Access, and Safety
Walking
One of the best things about walking is that it requires almost no special gear. You can do it in most clothes and shoes. This makes it accessible to just about everyone. Plus, you can walk almost anywhere, whether it’s a sidewalk in your neighborhood, a park, or a hiking trail.
Cycling
Cycling requires more equipment. At a minimum, you’ll need a bike and a helmet. You may also want to invest in cycling-specific clothing. Safety is key. Always wear a helmet, and make sure to follow all traffic laws. If you’re riding at night, use bike lights.
Cost
Walking is almost always cheaper than cycling. Cycling involves the cost of buying a bike and keeping it in good repair.
Indoor Training Options
Sometimes, getting outside for your walk or bike ride just isn’t going to happen. The weather might be terrible, or you might not feel safe in your neighborhood. Here are some options for getting your workout in at home or at the gym.
Treadmills for Walking
A treadmill lets you walk in a climate-controlled environment. You can change the speed and incline and use pre-programmed workouts to keep things interesting.
Stationary Bikes and Trainers for Cycling
Stationary bikes are a great low-impact option for indoor cycling. If you prefer, you can convert your regular bike into an indoor bike with a bike trainer.
Benefits of Indoor Training
Indoor training lets you avoid bad weather and gives you a safe place to exercise.
Walking vs. Cycling: Which One Is Right for You?
Both walking and cycling are great forms of exercise, but which one is best for you? Here are a few things to consider:
- Your fitness goals: If you’re trying to lose weight, both walking and cycling can help, but cycling may be a bit more efficient. If you’re looking to build endurance, cycling offers more potential for improvement. If you want to build strength, you’ll need to supplement both activities with a dedicated strength training program.
- Your physical condition: Walking is a good starting point if you’re new to exercise or have joint pain. Cycling is a good option if you want a low-impact cardio workout.
- What you enjoy: The best exercise is the one you’ll actually do. Choose an activity you find fun and that you can stick with over the long term.
In Conclusion
Both walking and cycling offer a fantastic way to get moving, improve your health, and boost your overall well-being. Each activity has its own unique advantages, making them valuable tools in your fitness arsenal.
The most important thing is to find an activity you genuinely enjoy and can stick with over the long haul. The “best” exercise is the one you’ll actually do consistently.
So, why not experiment with both walking and cycling? See which one feels best for your body, fits best into your lifestyle, and helps you achieve your personal goals. Tailor your exercise routine to your individual needs and preferences, and get ready to reap the rewards of an active life.