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Getting in your daily steps can have some great benefits for your health. In fact, a recent study has found that reaching 7000 steps on a daily basis can reduce your mortality risk by up to 70%. But it’s not the only low-impact cardio option out there. Exercise bikes are also a popular and accessible option that can boost your cardiovascular and metabolic health.
But is one better than the other? There are a few different opinions on this, as well practical considerations for the two modes of exercise.
To make the decision easier, we’re here to run you through the pros and cons of each so you can make the best decision for your personal fitness.
Walking is one of the simplest and most underrated forms of exercise. It's accessible, free and you don’t need any special equipment. Here are some of the key benefits:
Improves cardiovascular health
Supports weight management
Boosts mental health
Improves joint health
Strengthens muscles and bones
Promotes better sleep
Improves balance and coordination
Exercise bikes are a versatile and effective way to enhance your cardiovascular health, build strength and support weight loss goals. Here are some key benefits:
Effective for Weight Loss
Low-Impact on Joints
Enhances Cardiovascular Health
Strengthens Lower Body Muscles
Improves Mental Health
Convenient and Weather-Independent
Supports Weight Management
While walking and cycling both offer great health benefits, they differ in several important ways. Understanding these differences can help you choose the exercise that best suits your goals and lifestyle:
Calorie Burn: Exercise bikes generally burn more calories in a shorter time compared to walking, especially at higher intensities or with interval training.
Muscle Engagement: Walking primarily targets the lower body, while cycling engages a broader range of muscles, including core stabilisers and the upper body.
Impact on Joints: Walking exerts more pressure on joints compared to cycling, which is a seated, low-impact activity. Cycling is better for those with knee, hip or joint issues.
Convenience and Accessibility: Walking can be done almost anywhere without equipment. An exercise bike, on the other hand, requires space and an upfront investment.
Intensity Control: With an exercise bike, you can easily adjust resistance levels to modify workout intensity. Walking intensity can be changed too, but with fewer options (e.g., walking faster or on an incline).
Weather Dependence: Walking outdoors can be affected by weather, terrain and personal safety, while an exercise bike provides a stable indoor environment.
Posture and Core Activation: Walking naturally promotes upright posture and more core engagement, while biking often focuses less on posture unless consciously corrected.
Cardiovascular Health: Both exercises strengthen the heart, improve blood circulation and help reduce the risk of cardiovascular diseases.
Weight Loss Support: When performed consistently and paired with a balanced diet, both walking and cycling can contribute to effective weight loss and calorie burning.
Low-Impact Options: Compared to high-impact activities like running, both are generally low-impact.
Mental Health Benefits: Both forms of exercise release endorphins, helping reduce stress, anxiety and symptoms of depression.
Accessibility for All Fitness Levels: Both walking and cycling can be adapted to your level of comfort and gradually scaled as your fitness improves.
Improved Endurance and Stamina: Regular walking or biking improves overall stamina and cardiovascular endurance over time.
Can Be Done Indoors or Outdoors: While walking is traditionally done outdoors, treadmills and stationary bikes provide indoor alternatives for both activities.
You don’t have to choose between walking and cycling. Combining both in your routine can keep workouts fresh and target different muscle groups. Here are some smart ways to make the most of both:
Alternate Workout Days: Walk on some days and cycle on others to give specific muscles a break while keeping a consistent cardio routine.
Use One as a Warm-Up or Cool-Down: Start your workout with a 10-minute brisk walk to warm up, then follow with a bike session. Alternatively, cycle first and cool down with a gentle walk.
Mix Intensity Levels: Pair high-intensity cycling days with low-impact walks for active recovery, helping reduce soreness and improve flexibility.
Break Up Long Sessions: Do a 15-minute walk in the morning and a 20-minute bike ride in the evening to meet your fitness goals.
Take Advantage of Weather and Space: Walk outdoors on pleasant days for fresh air and mood-boosting sunlight. On rainy or hot days, hop on the exercise bike indoors to stay on track.
Cross-Train for Better Results: Switching between walking and biking improves cardiovascular endurance.
Rather than choosing one over the other, consider combining both in your weekly routine to enjoy a broader range of physical and mental health benefits.
If you're just starting with cycling, check out our top cycling training plan for beginners to get started with confidence and structure.
Or get in touch with our team if you have questions about our range.
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