Exercise Bike Vs. Walking

Biking is a low-impact exercise for an effective cardio workout.
Image Credit: Grace Cary/Moment/GettyImages

For an efficient, low-impact workout, you can't go wrong with an exercise bike or walking. Both activities help you maintain a healthy weight and improve your cardiovascular health.


With an exercise bike at home or walking, you can train at any time. Each allows you to slow down the pace or ramp up the intensity as needed. When deciding which activity to do, choose the one that keeps you challenged and motivated.

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Read more: 11 Amazing Benefits of Biking

Exercise Bike vs. Walking

One difference between using an exercise bike and walking lies in the calorie burn. When you exercise with moderate effort on a stationary bike, a 155-pound person will burn about 596 calories an hour, according to Harvard Health Publishing.


If you engage in the same amount of exercise time while walking a brisk pace, you will burn only 298 calories. It's important to understand that the amount of calories you burn in either exercise is dependent on your intensity, speed and duration. You can increase intensity on a bike by adding resistance. If your lifestyle is hectic, the difference could be significant. When you bike, you are getting the maximum amount of calorie burn for your time.

Build a Stronger Body

Another key difference involves the effect each exercise has on your body. When you walk, you are engaging in a weight-bearing activity.


Load-bearing activities build stronger bones, which can help lower your risk of developing osteoporosis, a disease that causes your bones to become thinner and less dense, as explained by the U.S. National Library of Medicine.

When you use an exercise bike, you are not placing weight on your legs. You certainly are using your muscles, but you are not physically supporting your weight. While this may not help you prevent osteoporosis, it can protect your knees when you use a recumbent exercise bike.


Walk Toward Better Health

One disadvantage of walking is climate. If you live in an area with variable weather, it may be difficult for you to get out and walk as often as you should. Walking in theory does not cost you anything, but you may want to invest in good quality outdoor gear to increase your comfort level.


You will also have to purchase new walking shoes on occasion. The advantage of walking is spending time outdoors. You can walk trails with scenic views or tour downtown. You have many opportunities to add variety to your workout.


Bike Without Boredom

While climate is a disadvantage for walking, it's not a factor for the exercise bike. No matter what the weather is outside, you can still exercise. The cost is your initial investment in equipment. After that, it is virtually free. The disadvantage, however, is the monotony.

Without variety, you may find biking boring, especially if it is in the same place every day. To combat boredom, position your exercise bike in front of the TV so you can catch up on your favorite shows or listen to books on tape while biking.


Read more: 10 Essential Fitness Goals and How to Achieve Them

Exercise With Care

Before beginning a cardiovascular exercise program, check with your health care provider. If you're new to exercise, start out easy and slowly increase the intensity with time.


According to the Department of Health & Human Services, healthy adults need at least 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic exercise per week.



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