Movement

Cycling, Running, or Walking: Decoding the Best Cardio Exercises

Discover your ideal fitness goals with the timeless trio of cycling, running, and walking. Choose the ideal activity for you when you know the benefits and how it can fit your lifestyle.

By URLife Team

24 Feb 2024

Whether you're lacing up your sneakers, strapping on a helmet, or simply stepping out the door, discover the joys and benefits of moving your body in ways that suit your lifestyle and needs. With limited time and energy for exercise, it becomes crucial to make strategic decisions regarding the most beneficial workout. Among the prevalent cardio options, cycling, walking, and biking stand out as popular choices.

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While the need for specific equipment, like a bike for cycling, is an obvious distinction among these activities, there exist nuanced differences that can aid in determining which workout—running, walking or cycling—is optimal for individual fitness goals.

Related story: Six Tips To Get Best Running Form

Which Is Better: Cycling, Running or Walking?

In the quest to maximise workout efficiency, the debate between walking, biking, or cycling often arises, with individuals seeking exercises that deliver greater fitness and health benefits per minute of effort.

To shed light on this topic, we consulted Syed Ismail, Fitness Manager and Trainer at UR.Life Studio. Ismail emphasises that there's no one-size-fits-all answer to these inquiries, as the definition of a "better" workout can vary based on individual needs and circumstances. He points out that walking may be the preferred choice for those without access to a bike or gym, or for individuals living in areas unsuitable for outdoor cycling due to safety concerns. Moreover, walking serves as an excellent option for those aiming to engage in weight-bearing exercises to enhance bone density, among other reasons.

How Many Calories Does Cycling, Running And Walking Burn

The number of calories burnt during cycling, running, and walking can vary based on several factors, including intensity, duration, individual weight, and fitness level. According to Harvard Health Publishing, walking for 30 minutes burns about half the number of calories compared to riding a stationary bike at a moderate intensity for the same duration. Here are approximate calorie expenditure rates for a 155-pound (70 kg) individual per hour of moderate activity:

Cycling at a moderate pace: Approximately 420-620 calories.
Running at a moderate pace: Approximately 590-730 calories.
Walking at a brisk pace: Approximately 280-330 calories.

It's important to note that these figures are estimates and actual calorie expenditure may vary. Additionally, higher-intensity activities or longer durations will typically result in greater calorie burn. If weight loss or calorie management is a specific goal, it's advisable to consult with a healthcare provider or fitness professional for personalised recommendations.

Health Benefits of Cardio Exercise

Cycling, running, and walking offer numerous health benefits, but some individuals with specific health conditions or elderly individuals may need to exercise caution or consult with a healthcare professional before engaging in these activities.

Cycling

Cycling serves as a particularly effective option for individuals with knee or leg injuries who need to steer clear of high-impact exercises like running. High-intensity cycling stands out as a formidable method to achieve health and fitness objectives, with an estimated calorie burn ranging from 488 to 738 calories per hour. Its low-impact nature makes cycling an ideal choice for beginners embarking on their fitness journey.

Improves Cardiovascular Health: Improves heart health by increasing heart rate and circulation.
Low-Impact Exercise: Gentle on the joints compared to activities like running, making it suitable for individuals with joint issues or arthritis.
Helps Build Muscle Strength: Builds strength in the lower body muscles, including the quadriceps, hamstrings, and calves.
Boosts Mental Well-being: Reduces stress levels and promotes mental clarity through the release of endorphins.

Running

Running proves to be highly effective in calorie expenditure, burning approximately 2.5 times more calories per minute than walking. A 2012 study issued in the journal PLoS One indicates that individuals who engage in running tend to have leaner and lighter physiques compared to those who participate in equivalent durations of other forms of exercise.

Good Cardiovascular Regime: Enhances cardiovascular endurance and strengthens the heart.
Aids in Losing Weight: Burns a significant number of calories, aiding in weight loss and weight management.
Strengthens Bone Health: Helps maintain bone density and reduces the risk of osteoporosis.
Improves Mood: Releases endorphins, improving mood and reducing symptoms of anxiety and depression.

Walking

Getting started with walking is simple and accessible to everyone. Whether you opt for a treadmill, a scenic path, or your local neighbourhood streets, all you require is a comfortable pair of walking shoes. Moreover, walking is gentle on the joints, making it an excellent choice for individuals who may not be able to engage in more high-impact activities.

Easy Accessibility: Requires no special equipment and can be done almost anywhere, making it highly accessible.
Good For People With Joint Issues: Low-impact activity that is gentle on the joints, suitable for individuals with arthritis or joint pain.
Improves Mental Health: Reduces stress, anxiety, and depression while improving overall mental well-being.
Helps Prevent Heart Issues: Improves cardiovascular health by lowering blood pressure and cholesterol levels.

Who Is It Less Suited To?

Elderly Individuals

While walking is generally suitable for elderly individuals, those with mobility issues or balance problems should exercise caution.

Individuals with Joint Issues

Running may exacerbate joint pain for individuals with conditions such as arthritis or previous joint injuries.

Individuals with Cardiovascular Conditions

Those with heart problems should consult a healthcare professional before engaging in vigorous activities like running or cycling.

Pregnant Women

While walking is usually safe during pregnancy, high-impact activities like running or cycling may pose risks and should be approached with caution.

The Verdict on Cycling, Running, And Walking

Given that neither cycling nor running holds a distinct advantage over the other, the key is to select the activity that aligns best with your lifestyle. By choosing an exercise you genuinely enjoy, you're more likely to maintain a consistent routine. Additionally, you have the flexibility to alternate between cycling and running to reap the unique benefits of each activity, or even incorporate both into your regimen.

If you're embarking on a cardio routine and seeking visible outcomes such as weight loss or muscle gain,, you may find UR.Life Fitness classes are beneficial. These classes, available both live and on-demand, offer tailored routines to suit your individual needs and goals, helping you kickstart your fitness journey with confidence.

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At UR.Life Studios, we offer a complete multi-disciplined approach to fitness and well-being. The URLife Studio is a luxe wellness oasis, combining sleek modern design, lavish amenities, state-of-the-art equipment and personalised wellness programs.