Both of them cycling and walking helps many of us achieve a lot.
Not only are both the perfect way to enjoy the outdoors on a wonderful summer day or in a crisp winter walk somewhere picturesque, but they are also ideal ways to keep fit.
Many of us will know obsessive counting steps with a FitBit securely strapped to your wrist, or a passionate cyclist who can’t go anywhere without a place to store their bike nearby.
And both forms of exercise have their own individual benefits, but is one better than the other?
This is what you should consider.
It is easier to exercise secretly by walking
Logistically, it’s a bit trickier to fit in a minute or two of cycling during a busy work day, especially if you’re working, either from home or at work.
But when walking, you can stand in place and add a few steps to your count in seconds, whether you’re on the spot, strolling around the office, or heading to the kitchen for a cuppa.
You could try taking your bike for a quick spin around the office kitchen… but it probably wouldn’t make you very popular. Absolutely.
Cycling is (generally) faster
Bikes have wheels, obviously, so if you’re trying to get somewhere at speed, cyclists have the upper hand.
walking is free
Unless you already have a bike, or have been given a gift, owning a bike will cost more than walking, which costs nothing.
In addition to your bike, you’ll also need a helmet, any other relevant safety gear, and possibly a suitable backpack if you plan on traveling long distances.
Riding a bike burns more calories
It is well known that you tend to burn more calories cycling than walking.
The exact amount of calories really depends on your height, weight, and age, but health line provides an example of calories burned in a 150-pound individual after moderate versions of both exercises.
A 30-minute walk at four miles per hour would burn 179 calories, while a cyclist traveling between 12 and 13.9 miles per hour for a 30-minute period would burn 285.
That’s over 100 more calories in the same period of time.
Obviously, exercise doesn’t have to be about calorie burning at all, but it’s good to keep in mind if you’re interested in losing weight.
Both have indoor options.
You can get all your steps in one treadmill, but without having to cover a lot of ground. Just hop on, put on your headphones and start walking.
The same goes for cycling. Even though you’ll be stationary on a stationary bike at the gym, it still offers resistance, meaning you can still work out.
Cycling is low-impact and non-weight bearing.
Outdoor cycling is generally considered a low-impact exercise.
Basically, this means you’re not putting massive strain or a ton of weight on your joints, as long as you start slowly.
Stationary bikes are also recommended by the American company arthritis foundation as a low-impact exercise for people with joint problems, as it can increase synovial fluid production.
This fluid essentially helps stop friction on the joint cartilage when you move.
Walking is generally low-impact, but weight-bearing
The National Health Service lists walking at the top of its list of low-impact exercises.
the health service recommends a brisk 10-minute walk per day – with benefits including increased stamina, better heart health, and possibly even improving your sleep.
It is weight-bearing, which can be beneficial for people with bone conditions such as osteoporosis. According to the Mayo ClinicThis is because your bones help support weight, which helps slow mineral loss.
Both offer a healthier option for travel
In addition to potentially saving you money on a car or public transportation, there are many health benefits associated with commuting to work on foot or by bike.
The biggest? Walking or biking to work has been associated with reduced risk of premature death.
A Imperial College London and the University of Cambridge study found a 20% reduced rate for cyclists, plus a 7% reduced risk for pedestrians, compared to those traveling by car.
Of course, whether this is possible for you depends on how far away your workplace is.
After all, adding a two-hour walk or long cycle in each direction certainly wouldn’t be practical for many people.
Both can affect your mental health and well-being.
If you feel a bit exhausted, walking can be good for mental healthas well as physical.
penny weston, a fitness expert who also owns MADE Wellness Center, He said Metro.es: ‘Walking not only makes you feel good while you do it, studies also suggest that it can reduce the risk of developing a cold or flu by boosting your immune system.
It does this by increasing the number of white blood cells circulating in the blood. These are the cells that fight infection and disease as part of the body’s natural immune system.’
Naturally, both walking and cycling can improve your mood and also help clear your mind.
A study of cycling uk in 2017 showed that of 11,000 respondents, 91% said their off-road cycling activities were “quite or very important” to their mental health.
So which is better: walking or cycling?
Both are great forms of exercise with a variety of benefits, so there’s generally no need to choose.
But if you’re looking for something to help you burn more calories to lose weight, then cycling is probably the best option for you.
Ms. Weston agrees that riding a bike is best for someone looking to lose weight, although she adds: “It’s important to remember that weight loss isn’t the only benefit of exercise.”
There are many more physical and mental benefits that exercise brings. Research suggests that just 30 minutes of walking every day can increase cardiovascular fitness, strengthen bones, and increase muscular power and endurance.
“It can also reduce the risk of developing conditions like heart disease, type 2 diabetes, osteoporosis, and some types of cancer.”
On the other hand, if you prefer to slowly introduce exercise into your life or want to avoid the hassle of hopping on equipment altogether, then walking will be ideal.
Finally, if you have health problems, consult your GP before starting a new exercise routine.
PLUS : Is walking really as good for you as running?
PLUS : Three Tips to Help You Stay Motivated to Exercise Year-Round
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