Embracing the Strength in Each Step Forward
Walking and biking are two popular forms of exercise that offer numerous health benefits. While they share some similarities, they differ in intensity, calorie burn, muscle engagement, and suitable settings.
Health Benefits Comparison
Both activities improve heart and lung health, boost cardiovascular function, and reduce stress and improve mood. However, biking generally burns more calories per unit time than walking, making it a more efficient workout for those looking to shed pounds. Walking, on the other hand, builds lower body strength, core stability, and balance, particularly on inclines. Cycling allows greater control of resistance, offering more rapid strengthening of the lower body muscles and involving core and arm muscles more dynamically.
Outdoor vs. Treadmill/Stationary
Exercising outdoors provides additional mental health benefits such as improved mood, reduced stress, and a stronger connection with the environment. It also offers more variety and engagement, which may enhance adherence to exercise routines. Indoor equipment provides convenience, weather independence, and safety, as well as controlled pacing and resistance adjustment.
Making Your Choice
The choice between walking or biking outside versus using a treadmill or stationary bike depends on personal preference and weather conditions. For strength and balance, outdoor walking where balance control is constantly challenged may be better than treadmill walking. For resistance and muscle strengthening, stationary biking with adjustable resistance offers more opportunity.
A Balanced Approach
No single activity is universally "better"; walking and biking complement each other. Choose based on your fitness goals, preferences, accessibility, and safety. A longer walk can help increase basal metabolic rate, burning a greater portion of calories as fat. The safety and consistency of a treadmill or stationary bike can be beneficial.
Upcoming Event
For those looking for a challenge, the Wilmot Warrior Weekend is an event happening September 29-October 1, 2023, where you can walk, run, or bike to raise money for the Wilmot Cancer Institute.
Tips for Beginners
If just starting to bike regularly, bike at a leisurely pace and increase duration every few times by a couple of minutes. Changing up the type of exercise is important to target different muscle groups and reduce the risk of injury. Low-impact activities like biking, walking, swimming, yoga, or Pilates can get your heart rate up a bit without putting stress on your body, and getting blood flow to sore areas will allow for a quicker recovery.
Conclusion
Regardless of the pace you walk at, you will see the benefits. The general recommendation is 150 minutes of low to moderate intensity exercise each week, which can include biking or walking. Biking allows for a higher intensity workout without the negative impact on joints that running can have. So, lace up your shoes or hop on your bike, and get moving!
Science reveals that both walking and cycling offer significant health benefits for cardiovascular function and mood improvement, both falling under the health-and-wellness category. While biking is more efficient for burning calories due to its higher intensity, walking excels in building lower body strength, core stability, and balance (fitness-and-exercise).
