The key to keeping fit and losing weight is finding a type of exercise you actually enjoy. Once your cardiovascular training becomes fun instead of drudgery, the pounds should melt off. And when you actually look forward to working out, maintaining your newfound fitness comes naturally. In addition to the "do you like it?" factor, both stationary biking and walking have a specific set of advantages you should take into account.
Impact and Weight-Bearing
Because your body supports your weight as you move, walking is a low-impact way of strengthening the bones of your lower spine, hips, legs and feet. However, if you have bad joints, poor balance or are extremely overweight -- all conditions that can make walking for extended periods difficult -- you might be more comfortable pedaling a bike, even though it doesn't offer the same bone-strengthening benefits. If you're uncomfortable sitting on an upright bike seat, try using a recumbent bike for its broad, padded seat and back support.
Calories Burned
According to Harvard Health Publications, a vigorous stationary biking workout is one of the most effective cardio workouts in the gym. If you weigh 185 lbs., biking can burn as many as 466 calories in 30 minutes. By comparison, a 185-lb. person burns about 222 calories in 30 minutes of walking at a very brisk 4.5-mph pace.
You can increase your walking calorie burn by walking uphill, adding jogging intervals or wearing a weight vest. Doing speed intervals -- adding brief intervals of fast, hard pedaling to your regular workout -- is a good way to increase your calorie burn on a bike, too.
Bike Advantages
Riding an exercise bike indoors places you in a controlled environment. You never have to worry about the weather, wind or darkness. If you're not comfortable exercising in public, purchase a stationary bike to use in the privacy of your home. Exercise bikes don't take up much space, and because most exercise bikes are very quiet, you won't have to worry about disturbing your neighbors. You can even put the bike in front of the television and pedal while you watch your favorite shows.
Walking Advantages
You might not always have access to an exercise bike, especially when traveling. But you can find a place to walk almost anywhere. Walking is also less expensive than purchasing an exercise bike or a gym membership; all you need is a sturdy pair of shoes. You can even squeeze in a few minutes of walking before work and during lunch; as long as each walking session lasts at least 10 minutes, it counts toward your total cardiovascular exercise for the day.
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