Which is better, walking or cycling? Aerobic exercise is an essential component of maintaining a healthy lifestyle. There are many aerobic exercises to choose from, each with several benefits. Walking and cycling are the most common, as both are easy to practice and do not cost much, and you can practice them either outdoors or at home.

But which is better? This is a question that many people have debated for years, and both activities have been shown to provide many health benefits. In this article, we'll learn about the benefits of walking and cycling, compare the two activities, and finally make a recommendation as to which one is better.

Benefits of walking:

Walking is a simple and easy exercise for all ages and all fitness levels since it is not very physically demanding. Walking is a low-impact activity that does not put much stress on the joints, making it an ideal choice for those with joint problems or recovering from an injury. Here are the benefits of walking:

• Weight loss

A person who weighs about 81 kilograms can burn 100 calories walking 1 mile, according to MedicineWeb. Walking is an easy and inexpensive way to burn calories and lose weight, and you can incorporate it into your daily routine, whether by walking a short distance early in the morning or walking for a longer period during the lunch break.

• Strengthening the heart muscle

Walking is a great way to improve cardiovascular health and reduce the risk of heart disease, as it raises the heart rate and works to increase the ability of the heart muscle to pump blood and protect it from atherosclerosis.

• Mood improvement

Walking has been shown to have a positive effect on mental health. Just going for a walk and jogging improves mood and fights depression, according to a study conducted by Dr. Beth Taylor, professor of kinesiology at the University of Connecticut.

• Strengthening bones and joints

Walking helps stop the loss of bone mass, especially for people with osteoporosis. Walking also gives softness to the joints of the knees and feet by increasing blood flow.

Benefits of cycling

Cycling is another popular form of exercise that has many benefits for improving cardiovascular fitness, endurance and muscle strength. We have previously talked about the benefits of cycling on physical and psychological health, and we will summarize the most important of what was mentioned:

• Weight control

Riding a bicycle helps control body weight by raising the metabolism rate and burning calories at a rate of 400-750 calories per hour.

• Prevention of heart attacks

In a study of more than 4,500 Danish people, researchers found that over a 20-year period, cyclists had a reduced risk of heart attack from 18% to 11%. Therefore, it is recommended to keep cycling to improve cardiovascular health.

• Strengthening muscles and increasing stamina

Cycling is one of the exercises that helps build and strengthen muscles - without stressing the joints - such as the muscles of the thighs and buttocks in addition to the hamstrings, and cycling balances the center of body mass on moving wheels, according to Bianca Beldini, a physical therapist in New York.

• Reducing the risk of chronic diseases

In a 2019 study, researchers found that high blood pressure decreased by 4.3% after 3 months of regular cycling, and by 11.8% after 10 months. As for people with diabetes, a 2016 study found that cycling reduced the risk of developing type 2 diabetes.

• Mood improvement

Regular cycling can help improve your mood by releasing endorphins, chemicals that can improve your mood.

• Insomnia treatment

There's a strong connection between exercise and a good night's sleep, according to Dr. Charlene Gamaldo, director of the Johns Hopkins Sleep Center. If you suffer from insomnia, 30 minutes is enough for you to get the most out of cycling to enjoy a good night's sleep.

• Prevention of depression

According to occupational medicine specialist Andreas Tauts, cycling outdoors helps prevent depression by breaking down stress hormones. Therefore, the doctor advises to include cycling in daily activities. ‫

• Improve cognitive ability

Researchers at Goethe University in Frankfurt found that cycling helps prevent dementia and also protects brain neurons from damage by increasing blood flow to the brain.

Comparison of which is better, walking or cycling:

Now, after discussing the benefits of walking and cycling, we will compare the two activities, as both help burn calories, but at a different rate depending on the length of the activity.

As for building muscle mass, the cuff favors cycling , especially in terms of strengthening the leg muscles and hamstrings, while walking becomes the best for those who suffer from joint pain or are recovering from an injury, unlike cycling, which leads to increased pressure on the knee joints, even if it is modified. Seat and handlebar position.

Which is better for physical health, walking or riding a bicycle?

Compared with walking, cycling has better weight loss effects. Time to walk or cycle . This shows that cycling is more beneficial for you to burn more calories, lose weight and increase muscle strength. Walking can also be a great option if you are looking to maintain bone density.

Elderly people who may not feel well enough to ride a bike should walk for 20-30 minutes every day to prevent complications such as osteoporosis, osteoporosis, osteoporosis, etc. Aerobic exercise , during which the large muscles in the body, such as the muscles of the arms and legs, move. These exercises help maintain the health of the heart, lungs, and circulatory system, and help to lose excess weight. Because it speeds up the rate of burning calories. Examples of aerobic exercise are walking, cycling and other exercises ( Saudi Ministry of Health ) 

Walking and cycling both have their own unique benefits as they are both low impact and easy to do anywhere. Walking is an inexpensive and easy sport for those who suffer from joint pain and for beginners, while cycling helps to build muscle mass and strengthen the muscles of the lower body.

Just to mention that cycling requires some safety measures such as helmets and to ensure that the bike is well maintained, it is advised to check the local laws and regulations related to cycling. Moreover, walking requires buying the right shoes and being mindful of where you do the sport.

To answer this question, it is important to take into consideration your personal goals, your current fitness level, and any injuries or health conditions you may be exposed to when determining the most appropriate activity. However, it is preferable to consult a doctor before starting any new sports program if you suffer from any injury. The most important thing is to find a type of exercise that you enjoy and can stick with whether it's walking or cycling. We recommend that you try both activities and decide which one you like best.