For a person trying to lose weight, there are just about endless options when it comes to physical activity. Two of the most accessible forms of exercise include walking and cycling. Well, which is better at burning off that unwanted weight, you ask?
We asked the same to our expert, Dr Kapil Dave, Director of Sports at Sharda University - Noida, to break down the benefits and drawbacks, along with the main considerations to help you determine which activity will be best suited to your goals for losing weight. Here is what he shared with us.
Walking vs. Cycling
The burning of calories is an essential determinant of weight loss. Your body weight, intensity of the workout, and the time taken determine the calories burned. Here’s what Dr Dave shared for each:
A 155-pound person burns about 280 calories per hour walking at a brisk pace of 3.5 miles per hour. The calorie burn increases to around 372 calories per hour when the pace increases to 4.5 miles per hour. On the other hand, the same person burns about 500 calories per hour cycling at a moderate pace (12-14 mph). Additionally, cycling at a vigorous pace (14-16 mph) can torch up to 744 calories per hour.
“If burning more calories in less time is your goal, cycling has a clear advantage. However, walking can still be effective, especially when combined with other lifestyle changes,” Dr Dave answered.
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Accessibility and Convenience
Walking does not require any special equipment or skills. You can walk almost everywhere hence one of the most convenient forms of exercise. Alternatively, cycling is more efficient in terms of travel distances when covered in less time, but one requires a bike and safe routes to cycle. Additionally, maintenance and upfront costs for a quality bike can be a barrier for some.
Thus, for people who enjoy free and spontaneous activities, walking may be a better choice.
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Effect on Joints and Muscles
Walking is a low-impact activity that can be appropriate for those who have issues with joints or who are starting with exercising. It's not tough on the knees, hips, or ankles. Cycling is also low impact and may be softer on the joints than walking. This exercise is best suited for those people who are recovering from various injuries or complaining of chronic joint pains.
Hence, both these exercises are joint-friendly, however, cycling might give an advantage to those people who have severe mobility issues.
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Muscle Building and Toning
Walking primarily targets the lower body, including the calves, thighs, and glutes. Uphill walking or adding resistance (like carrying weights) can enhance muscle engagement. Similarly, cycling engages the quads, hamstrings, glutes, and calves more intensely. It also works the core and can lead to more noticeable muscle definition over time.
If muscle toning is a priority, cycling provides a more comprehensive workout.
Long-Term Sustainability
Walking can easily be fit into daily routines, and is sustainable for everyone, regardless of fitness level or age. For beginners, it is less intimidating and can be done to interact socially or mindfully. Cycling on the other hand may demand more planning, but for most, it will become a passion or hobby. This is an excellent option for outdoor adventure enthusiasts or longer rides.
Ultimately, the best exercise is the one you'll stick to. With the right mindset and routine, both walking and cycling can be sustainable choices.
Bottomline
Both walking and cycling are excellent forms of exercise for weight loss, each with unique advantages. Your choice depends on your preferences, fitness level, and lifestyle. Choose walking if you value simplicity, low cost, and an activity that fits seamlessly into your day. Opt for cycling if you would like to expend more calories, appreciate covering more extensive distances, and are willing to invest in some equipment.