Cycling vs Walking: Which One to Include in Your Daily Routine?

Engaging in aerobic exercises is essential for maintaining overall health and wellness. Two of the most accessible and effective aerobic activities you can incorporate into your daily routine are walking and cycling. These exercises are great for keeping fit and contribute to better heart health and digestive function.

Still, wondering which is the best exercise among the two? Stick to the article to explore the differences between cycling and walking and discover which suits you best.

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Differences Between Cycling and Walking
Muscles Involved During Cycling & Walking
Which is Better?
Benefits of Cycling
Benefits of Walking
Is it Safe to Do Both?
Cycling and Walking Weekly Target
Who Should Avoid?
Myths vs Facts about Cycling
Myths vs Facts about Walking
Frequently Asked Questions

Differences Between Cycling and Walking

There can be many differences between cycling and walking concerning the muscles involved, the duration up to which you will be comfortable performing it, etc. Also, there are other factors involved. For example, if you are overweight, you may feel more comfortable riding first until you lose weight and start walking.

To better understand cycling or walking, which is better, let’s look at its differences in depth:

Parameters	Cycling	Walking
Calorie burning (applicable for a person weighing 68 kg)	Light-intensity cycling – 240 calories	Slow walking – 154 calories
	Moderate intensity cycling – 285 calories	Moderate walking – 179 calories
	High-intensity cycling – 357 calories	Brisk walking – 250 calories
Fat burn	Biking is not a weight-bearing exercise because the machine does all the work when you are cycling. Fat-burning metabolism is low compared to walking. So, the fat-burning process is also low.	Walking, on the other hand, involves all the working while bearing full body weight. Moreover, according to experts, weight-bearing exercises burn more fat than non-weight ones.
Muscle development	Cycling tends to work the muscles harder. Your gluteal activates when cycling while standing up. Quadriceps work when cycling down, while calf muscles work in the pushing phase of cycling.	Your gluteal muscles activate when you walk upstairs or uphill, while your calf muscles get involved in the push-off phase of walking.
Better strength	The strength-building capacity of cycling and walking depends on the age group. If it involves younger adults, cycling provides better strength to the body than walking.	Walking allows older sedentary individuals to gain more strength than cycling.
Chances of injury	A recent study showed that during cycling, people often experience chronic lower back pain problems.	People in the same low back pain study showed reduced pain and disability when they switched to walking.
Weight loss	The weight loss process starts when the body burns more calories than it intakes. Moreover, since cycling burns more calories, it is better for weight loss.	Even though walking may not be ideal for weight loss, you can still lose weight by eating less in a day.

Which Muscles are Involved in Cycling and Walking?

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Both cycling and walking engage multiple muscle groups, enhancing overall strength, endurance, and flexibility. Different muscles involved in both activities include:

Quadriceps: These major thigh muscles are stressed in both activities. Cycling activates them during the downstroke of the pedals while walking, and they are used to straighten the knee and move forward.

Hamstrings: The hamstrings are located at the back of your thighs and assist in both exercises. They help with upstrokes of pedals in cycling, bending knees and controlling leg movements when walking.

Glutes: Your buttock muscles are engaged in both cycling and walking. They provide force for stability in cycling, extend the hip, and move the leg backwards when you walk.

Calves: The calf muscles, especially the gastrocnemius and soleus, are crucial for both activities. They stabilise the ankles and provide push-off power in cycling and walking. Also, it provides a strong base to work against for forward-moving feet.

Hip Flexors: During these activities, the hip flexors raise the feet from the ground surface. In this case, such flexors get involved by going up on cycle pedals or taking each step forward during long walks.

Core Muscles: Abdominal and lower back muscles provide support to keep your body steady while doing any of this exercise. Being on a bike or walking requires good balance and posture due to their involvement.

Upper Body Muscles: The arms, shoulders, and upper back muscles support both activities. In cycling, they control the handlebars, and in walking, they swing naturally to aid balance.

Which is Better, Cycling or Walking?

The above table explains the different parameters of cycling versus walking, which should give you an idea of which exercise is better for you. However, you may still wonder how to choose between these exercises.

While both are low-impact aerobic exercises and excellent workouts, you can choose by trying both at least once. It will give you a definite answer to which one is more comfortable and enjoyable. For this purpose, you do not have to buy a bike. You can rent or borrow one if you don’t have one.

However, for a comparison between the two, let’s look at some parameters:

Parameters	Cycling	Walking
Calorie Burn	Burns more calories per hour due to higher intensity.	Burns fewer calories per hour but is still effective for weight management.
Cardiovascular Health	Provides a more intense cardiovascular workout, improving heart health significantly.	Provides a moderate cardiovascular workout, which is great for maintaining heart health.
Muscle Engagement	Engages a wide range of muscles, especially in the legs, hips, and glutes.	Mainly targets the lower body muscles, such as the legs and hips.
Equipment Needed	Requires a bicycle and safety gear, which can be a significant initial investment.	No special equipment is needed, just a good pair of walking shoes.
Accessibility	Requires specific locations such as roads or trails for safe cycling.	It can be done indoors or outdoors, with no location constraints.
Cost	The initial cost for a bike and gear can be expensive for high-quality bikes and maintenance.	Minimal to no cost involved, just a good pair of walking shoes.
Convenience	It can be used for commuting to work if the distance is reasonable, but it is only suitable for short commutes.	It is extremely convenient and can be done indoors on a treadmill or outdoors in your neighbourhood.
Suitability	Better for those seeking a higher-intensity workout and muscle strengthening.	Ideal for beginners, those with joint issues, and all fitness levels.

Benefits of Cycling

Cycling is a healthy, low-impact aerobic exercise that is safe for people of all ages, from adolescents to the elderly. It is also cheap and does not harm the environment. By cycling daily, you work on your lungs, blood vessels, and heart, improving their function.

This is why you sweat, breathe deeper, and experience increased body temperature while cycling. As a result, you can reap the following benefits:

Decrease in stress level
Improvement in joint mobility
Strengthening of muscle and higher flexibility
Better cardiovascular health
Strengthening of bones
Reduction in depression and anxiety
Decrease in body fat levels

Benefits of Walking

Undeniably, walking is one of the greatest and easiest ways to maintain your overall health. No special equipment or training is required. Just 30 minutes of walking can strengthen your muscles. You do not have to indulge in vigorous physical activity to maintain your health.

A 2007 study found that even 75 minutes of walking per week significantly improves fitness compared to being inactive. Moreover, since walking is a low-level exercise, anyone can perform it without risking hurting themselves. Some benefits associated with it include:

Increase in muscle strength
Reduction in the risk of experiencing heart stroke or other diseases
Improvement in balance
Better heart and lung health
Stronger bones
Reduction in body fat
Less risk of developing chronic diseases like type 2 diabetes, cancer, high blood pressure, etc.

Is it Safe to Indulge in Both Cycling and Walking?

While the wisest choice will be to perform either cycling or walking, it all depends on your discretion. It does not harm your body. However, keep a tab on your calorie intake. This means you can cycle, walk, or do both simultaneously. Also, doing both adds variety to your routine and increases your chances of sticking with the program.

If picking one of the exercises, cycling can benefit people with less time to exercise and enjoy a faster pace. Walking is for those who experience back pain. It can also be perfect for people with bone density issues and who have limited funds to buy or rent a bike.

How Much Cycling and Walking is Suitable for a Week?

According to research, individuals must aim to burn at least 2000 calories a week by exercising. However, when you cycle for one hour, you can burn only 300 calories/hour. So, to achieve the quantum, you may have to cycle twice a day.

The US DHS, WHO, and experts advise adults aged 18 to 64 to complete at least 150 minutes of physical activity weekly for optimal health. Aim for 30 minutes of daily exercise over 5 days to achieve this.

Consult a health expert or dietician if needed. While walking is equipment-free and preferred by many, cycling is enjoyed by others for its flexibility and convenience. Try both activities before deciding.

Who Should Avoid Cycling or Walking?

Both cycling and walking are generally safe for most people, but certain individuals may need to avoid these activities due to specific health conditions or concerns, including:

Joint Issues: People with severe joint pain or arthritis may find high-impact activities like cycling uncomfortable. Walking might be better, but always choose flat surfaces to reduce strain.

Balance Problems: Those with balance issues or a history of falls should be cautious when cycling, especially on busy roads or uneven terrain. Walking on flat surfaces or using a treadmill can be safer alternatives.

Heart Conditions: Individuals with severe heart conditions or a history of heart attacks should consult their healthcare provider before starting any exercise regimen. Walking is generally safer, while cycling may require medical clearance.

Respiratory Problems: People with severe respiratory conditions like asthma or COPD may struggle with strenuous activities such as cycling. Walking at a moderate pace in well-ventilated areas can be more manageable.

Pregnant Women: They should consult their healthcare provider before starting any new exercise routine. While both activities are usually safe, walking may be more comfortable as pregnancy progresses.

Recent Surgery or Injury: Those recovering from recent surgery or injury, particularly involving the lower body, should avoid high-impact activities like cycling until they receive medical clearance. Walking can be a safer option during recovery.

Myths vs Facts about Cycling

Many myths about cycling can mislead people. Here are some common misconceptions with the facts:

Myth	Fact
Cycling is only for the young and fit.	People of all ages and fitness levels can enjoy cycling. It can be adapted to suit different abilities.
You need an expensive bike to start.	You don't need a high-end bike to start cycling. A basic, well-maintained bike is sufficient for most people.
Cycling is dangerous.	While cycling does have risks, wearing a helmet, following traffic rules, and being aware of your surroundings can significantly reduce these risks.
Cycling will make you bulky.	Cycling builds lean muscle and improves endurance, but it is unlikely to make you bulky.
You need special clothing to cycle.	While special cycling gear can enhance comfort, it is not necessary. Regular workout clothes are fine for most rides.
Cycling is bad for your knees.	Cycling is a low-impact exercise that is generally gentle on the knees and can help improve joint health.

Myths vs Facts about Walking

Walking is a simple and effective form of exercise, but several myths can cause confusion and here are some of them:

Myth	Fact
Walking isn’t a real exercise.	Walking is an effective aerobic exercise that improves cardiovascular health and overall fitness.
You need to walk for hours to benefit.	Even 30 minutes of walking a day can provide significant health benefits.
Walking is too easy to be effective.	Walking briskly can help manage weight, improve heart health, and build endurance.
Walking doesn’t build muscle.	Walking helps strengthen muscles, particularly in the legs, hips, and core.
You need special shoes to walk.	While supportive shoes are helpful, comfortable footwear can be suitable for walking.
Walking is only for older people.	Walking is a beneficial exercise for people of all ages and fitness levels.

Frequently Asked Questions

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Cycling or walking, which is a better exercise for preventing obesity?

While both processes help reduce BMI and body weight, cycling results better than walking. In fact, in a study, a participant who cycled to reach his/her workplace lost 5 kg more weight than those who used a car.

Which exercise can help maintain better mental health?

Walking can be good for mental health. According to a fitness expert, walking not only makes a person feel good temporarily but also maintains that effect and even boosts the immune system. It also increases the production of white blood cells, thus helping fight diseases.

Is cycling better than walking for belly fat?

Yes, cycling can be more effective than walking for burning belly fat because it generally burns more calories and can be done at higher intensities.

How many kilometres of cycling is equal to walking?

This question does not have a straightforward answer, as it depends on factors like speed, intensity, terrain, and step length. Generally, one hour of low-intensity cycling is roughly equivalent to walking about 6,000 steps.

Which burns more calories, cycling or walking?

Cycling burns more calories per hour than walking, as cycling is a more intense workout.

Is cycling better than walking for losing weight?

Yes, cycling often leads to more weight loss than walking because it burns more calories, but both are effective with regular practice.

Will I lose weight by cycling 30 minutes a day?

Yes, cycling 30 minutes daily can contribute to weight loss, especially if combined with a healthy diet and consistent routine.

Which is better for the heart, walking or cycling?

Both walking and cycling are better for the heart. However, cycling might be slightly better because it can significantly raise your heart rate.

Is cycling better than walking for controlling cholesterol?

Yes, cycling proves to be more effective than walking for controlling and managing cholesterol.

Is walking for blood pressure better than cycling?

Yes, walking can be better than cycling for blood pressure because it might be easier to incorporate into your daily routine, especially if you're new to exercise.

Which is better for diabetes: walking or cycling?

Both walking and cycling are beneficial for managing diabetes, as they improve blood sugar levels.

Is walking more beneficial than cycling?

Walking and cycling each have unique benefits. Walking is more accessible and low-impact, while cycling can burn more calories and be more intense.

How can I prevent injury while cycling or walking?

To prevent injury, wear proper footwear, use the correct equipment, start slowly, maintain good posture, and follow safety guidelines for both activities.

How can I incorporate cycling or walking into my daily routine?

To easily incorporate cycling or walking, consider using them for short trips, running errands, or even commuting to work or school.