Cycling and walking, two low-impact forms of physical activity, both burn calories and can help you lose weight. To lose one pound, you must burn 3,500 more calories than you consume, according to MayoClinic.com. Cycling or walking on a daily basis can help you burn those calories.
Types
You can get a cycling workout on a road bike, mountain bike or stationary bike. Most gyms offer upright and recumbent stationary bikes. Upright stationary bikes resemble road bikes, while recumbent stationary bikes allow you to sit back in a bucket seat while pedaling with your legs in front of you. You can fit walking into your daily routine by walking outside, on hiking trails, through an indoor market or shopping mall or on a treadmill.
Considerations
The number of calories you burn while cycling or walking will depend on several factors, including your weight, the amount of time you spend exercising and the intensity of your effort. The more you weigh, the more quickly you will burn calories, because the activity will require more effort. The longer you spend exercising, the more calories you will burn. When you work harder, either by walking or cycling faster or walking or cycling up a hill, you burn more calories.
Estimates
The Mayo Clinic estimates that one hour of biking at less than 10 mph can burn 292 calories for a 160-pound person, 364 calories for a 200-pound person and 436 calories for a 240-pound person. The Mayo Clinic estimates that one hour of walking at 2 mph can burn 183 calories for a 160-pound person, 228 calories for a 200-pound person and 273 calories for a 240-pound person. One hour of walking at 3.5 mph can burn 277 calories for a 160-pound person, 346 calories for a 200-pound person and 414 calories for a 240-pound person. These estimates suggest that, at a leisurely pace, biking burns more calories than walking. Neither walking nor cycling burns as many calories as some other forms of exercise, such as running.
Convenience
People with busy schedules and little time to exercise might find it easier to fit walking into their routine than other forms of exercise. Try to walk for 10 to 20 minutes at a time several times throughout your day to burn more calories. For example, walk to nearby destinations instead of driving, or take a walk on your lunch break. Walk up stairs instead of taking the elevator when you can. The stationary bike and the treadmill both provide the convenience of an indoor workout that you can do year-round. With indoor exercise equipment, you can never use the weather as an excuse not to exercise.
Expert Insight
The National Osteoporosis Foundation recommends weight-bearing exercise, such as walking, as a way to build and maintain bone density. Though walking provides low-impact exercise, it can help you to maintain strong bones. Biking, on the other hand, offers a low-impact, nonweight-bearing form of exercise. The Mayo Clinic suggests that people with injuries such as shin splints perform a low-impact exercise such as biking while they recover.
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