Walking or Biking: Which One Fits You Best?

When it comes to staying active, two timeless favorites often come to mind—walking and biking. Both are excellent ways to get your heart pumping, clear your mind, and boost your health. But if you’ve ever wondered which one is better, the real answer might surprise you: the best exercise is the one you’ll actually enjoy and stick with.

According to the Physical Activity Guidelines for Americans, adults should aim for 150 to 300 minutes of moderate-intensity cardio each week. That’s roughly 30 minutes a day of activities like walking briskly or biking at a comfortable pace. Whichever you choose, consistency is key to seeing long-term benefits.

The Basics: Walking vs. Biking

Though both are cardio exercises, walking and biking work your body in different ways. Walking is a weight-bearing exercise—meaning your body supports its own weight while moving. This strengthens your bones and muscles but can put extra stress on joints.

Biking, on the other hand, is non-weight-bearing. The bike supports your weight, making it a gentler option for those with knee, hip, or joint issues. That’s why many people who are new to fitness—or carrying extra weight—find biking more comfortable at first.

Calories and Intensity: Which Burns More?

When it comes to calorie burn, intensity makes all the difference. A 155-pound person walking at 3.5 mph burns about 133 calories in 30 minutes. That same person biking at 12 mph burns roughly 288 calories in the same amount of time, according to Harvard Health Publishing.

And if you love to challenge yourself, cycling offers more ways to increase intensity. Simply pedal faster or tackle steeper hills, and you can nearly double your calorie burn. Walking has fewer speed variations, but you can ramp up intensity by adding inclines or varied terrain—a brisk uphill walk or a hike can raise your heart rate and burn more energy.

Indoors or Outdoors: What’s Your Preference?

Both exercises can be done almost anywhere. If you prefer the outdoors, walking might be more convenient—you just need a good pair of shoes. Biking, though, can give you that breezy, adventurous feeling as you cover more ground.

Prefer working out indoors? Walking on a treadmill can be a calorie-blasting workout when you add an incline. According to the Cleveland Clinic, setting your treadmill to a 12% incline at 3 mph can help you burn twice as many calories in just 30 minutes. Stationary biking also provides a solid workout, though it typically burns fewer calories unless you really push the resistance.

Safety First

Whichever you choose, always put safety first. Wear a helmet when biking, and stay alert when exercising outdoors—keep your music at a volume that allows you to hear traffic or other surroundings.

Both walking and biking are powerful ways to improve heart health, build endurance, and lift your mood. Walking strengthens bones and muscles while offering a low-cost, accessible way to stay fit. Biking provides a lower-impact alternative that can burn more calories and be easier on the joints.

Ultimately, the best exercise is the one you enjoy most. When you love what you’re doing, you’re far more likely to make it a part of your daily routine. So whether you’re taking a peaceful stroll or cruising on your bike, you’re doing your body—and mind—a big favor.

Tip: Before beginning any new fitness or diet program, always consult your doctor to ensure it’s safe for you.