Find out if cycling or walking is better for you

Both cycling and walking help many of us achieve quite a lot.

Not only are they both the perfect way to enjoy the outdoors on a blissful summers day or a brisk winter wander somewhere scenic, but they’re also ideal ways to keep fit.

Many of us will know a step-counting obsessive with a FitBit firmly strapped to their wrist – or a seriously keen cyclist who can’t visit anywhere without a place to lock their bike nearby.

And both exercise forms do have their own individual benefits, but is one better than the other?

Here’s what to consider.

It’s easier to sneak in exercise with walking

Logistically, it’s a bit trickier to fit in a minute or two of cycling throughout a busy workday – especially if you’re working, either from home or at a workplace.

But with walking, you can stand up on the spot and add a few steps to your tally in a matter of seconds – either on the spot, with a stroll around the office, or by hightailing it to the kitchen for a cuppa.

You could try and take your bike for a quick spin around the office kitchen… but it probably wouldn’t make you very popular. At all.

Cycling is (generally) faster

Bikes have wheels, obviously – so if you’re trying to get somewhere at speed, cyclists do have the upper hand.

Walking is free

Unless you’ve already got a bike, or you’ve been given a freebie, owning a bike is going to cost you more than walking – which costs nothing.

In addition to your bike, you’ll also need a helmet, any other relevant safety equipment, and possibly a suitable backpack if you’re planning on travelling lengthy distances.

Cycling burns more calories

It’s well-known that you tend to burn more calories by cycling than you do by walking.

How many calories exactly really depends on your height, weight, and age – but Healthline provides an example looking at calories burned in a 150lb (10 and a half stone) individual, after moderate versions of both exercises.

A 30-minute walk at four miles per hour would burn 179 calories, while a cyclist travelling between 12 and 13.9 miles per hour over a 30-minute period would burn 285.

That’s over 100 more calories over the same time frame.

Obviously, exercise doesn’t have to be about calorie burning at all, but it is good to note if you are interested in weight loss.

Both have indoor options

You can get all your steps in on a treadmill, but without having to cover a lot of ground. Simply hop on, stick your headphones in and start strolling away.

The same goes for cycling. While you’ll be static on a stationary bike in the gym, it still offers resistance, meaning you still can get in a workout.

Cycling is low impact and non-weight bearing

Outdoor cycling is generally considered a low-impact exercise.

This basically means it isn’t putting a massive strain or loads of weight on your joints – as long as you start slowly.

Stationary bikes are also recommended by the US-based Arthritis Foundation as a low-impact exercise for those with joint issues – as it can increase the production of synovial fluid.

This fluid essentially helps to stop friction in the joint cartilage when you’re moving about.

Walking is generally low impact, but weight bearing

The NHS lists walking at the top of its low-impact exercises list.

The health service recommends a 10-minute brisk 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 those with bone conditions such as osteoporosis. According to the Mayo Clinic, this is because your bones help carry the weight, which helps slow mineral loss.

Both offer a healthier option for commuting

In addition to potentially saving you money on a car or public transport, there are plenty of health benefits associated with travelling to work by foot or by bike.

The biggest? Walking or cycling for your commute has actually been associated with reducing the risk of early death.

An Imperial College London and University of Cambridge study discovered a 20% reduced rate for cyclists – plus a 7% reduced risk for walkers – compared to those who commute by car.

Of course, whether this is even possible for you depends on how far away your workplace is.

After all, totting up a two-hour walk or long cycle each way certainly wouldn’t be practical for many people.

Both can impact your mental health and wellbeing

If you’re feeling a bit rundown, walking can be good for your mental health, as well as physical.

Penny Weston, a fitness expert who also owns MADE Wellness Centre, told Metro.co.uk: ‘Walking doesn’t just make you feel good while you’re doing it, studies also suggest that it may reduce your risk of developing a cold or flu by boosting your immune system.

‘It does this by increasing the amount of white blood cells circulating in your 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 boost your mood and help clear your head, too.

One study by Cycling UK back in 2017 showed that, of 11,000 respondents, 91% stated that their off-road cycling activities were ‘fairly or very important’ for their mental health.

So which is better: walking or cycling?

Both are great forms of exercise with a range of benefits, so mostly, there’s really no need to choose.

But if you’re looking for something to help you burn a higher number of calories for weight loss, then cycling is probably the better bet for you.

Ms Weston agrees that cycling is best for someone looking to lose weight, though adds: ‘It’s important to remember that weight loss should and is not the only benefit of exercising.

‘There are many more physical and mental benefits that exercise brings. Research suggests that just 30 minutes walking every day can increase cardiovascular fitness, strengthen bones and boost muscle power and endurance.

‘It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.’

On the other hand, if you’d prefer to slowly introduce exercise into your life or want to avoid the hassle of hopping on a piece of equipment altogether, then walking is going to be ideal.

Finally, if you’re struggling with a health issue, consult your GP before taking on a new exercise routine.

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