Cycling vs. Walking: Which Is the Better Workout for You?

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Aerobic exercise is an important way to maintain your health and vitality. If you’re new to exercising or have an injury or health condition that’s forcing you to change your exercise routine, you may wonder what type of aerobic exercise to choose.

Cycling and walking are two of the most popular types of aerobic activity. Both can be adapted for beginners or people with injuries or other health conditions.

They both provide a lower impact activity than other aerobic activities, such as running or jumping rope. Also, you can do them both outdoors or indoors, making them accessible no matter what the weather is like.

However, they tend to differ in terms of cost. Cycling obviously requires a bike, while all you need to start walking is a pair of shoes (or not) and the will to move.

Still, you may wonder which is the better workout and which is better for your health.

Calorie burning

When it comes to comparing cycling and walking in terms of calorie burning, the intensity and duration of the activity play a significant role. Here’s a comparison based on a 30-minute session for a 150-pound (68-kg) person:

If you want to burn calories and you’re short on time, cycling may be the better option.

SUMMARYCycling burns more calories given the same time and intensity as walking.

Working your muscles

Both cycling and walking engage similar muscle groups, including the gluteal muscles, quadriceps, and calf muscles. However, cycling tends to require these muscles to exert more force, especially when cycling at higher speeds or standing up to pedal.

Cycling and walking involve using many of the same muscles to produce force to move. The gluteal muscles of the hip and hamstrings are involved in power production in both walking and cycling.

These muscles increase their activation when you increase your speed during cycling, especially when you stand up to pedal. In addition, gluteal activation increases when you walk uphill or up stairs (4, 5).

The quadriceps (knee extensors) are involved to a larger extent in cycling compared with walking. They are larger producers of force during the power or push-down phase of cycling when you’re sitting down (6).

Finally, the calf muscles (soleus and gastrocnemius) play an important role in both cycling and walking. They are the muscles that propel you in the push phase of cycling and the push-off phase of walking (mid-stance to pre-swing phases) (7, 8).

Fat burning

Contrary to the calorie-burning comparison, walking tends to stimulate fat metabolism more than cycling. Weight-bearing exercises like walking have been associated with increased fat metabolism compared to cycling.

Strength building

Studies suggest that cycling may contribute to increased strength and muscle hypertrophy, especially in older adults.

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However, there’s limited research on how walking affects muscular strength, although it has shown positive effects in older sedentary individuals.

Weight loss

For weight loss, cycling may be more effective in burning calories within the same time frame as walking. However, both exercises can aid weight loss as long as they’re complemented by a balanced diet.

Another study found that weight-bearing exercises, such as walking and running, were associated with lower levels of a type of fat that accumulates in bone marrow, compared with cycling (9).

What if you have injuries?

Both cycling and walking are low-impact exercises suitable for individuals with injuries. However, the choice may depend on the nature of the injury.

For instance, cycling may be preferable for those experiencing discomfort during weight-bearing activities, while walking might be more comfortable for others.

Injuries are a common part of life. They can be debilitating and make it difficult for you to exercise. Finding an activity that you can do to stay active when you’re injured is important. However, that may depend on the injury.

For instance, one study reported a high incidence of low back pain in cyclists. Road cycling involves being in a flexed trunk posture for prolonged periods.

However, a recent study in people with chronic low back pain showed that walking reduced pain, disability, and avoidance of activities (12, 13).

Studies have shown that walking and cycling both helped people manage pain associated with knee osteoarthritis. Thus, both can be good activities to perform for joint pain due to arthritis.

However, if you have other causes of joint pain, you might find one activity more comfortable than another (14).

If you experience pain when you’re doing weight-bearing activities, such as walking, cycling may offer a more tolerable way to exercise. However, if you find the bent position of cycling more painful, walking may be a better alternative.

Speak with a healthcare professional, such as a family doctor, if you want to start walking or cycling and have injuries or other health conditions. They will help you choose the exercise that best suits your needs.

Who might benefit from each

• Cycling: Ideal for those with limited time, seeking higher intensity workouts, or aiming to enhance lower-body strength.
• Walking: Beneficial for individuals with bone density issues, back pain, or those seeking a cost-effective exercise option.

How to choose

Consider trying both activities to determine which one feels more comfortable and enjoyable for you. Factors such as convenience, accessibility, and social support can also influence your choice.

Bottom line

Cycling and walking are excellent forms of exercise. They can be challenging and enjoyable for everyone, from beginners to experts.

Both burn calories and are good alternative forms of exercise if you have a medical condition or are injured from another type of exercise or sport.

Cycling may benefit you if you have less time to exercise and want to optimize burning calories or increase your strength.

Walking may be more beneficial if you think you could benefit from weight-bearing exercise and are unable or unwilling to spend money on a bicycle and related gear.