A coach reveals the truth: Is walking or cycling better for weight loss?

It's no secret that you need to move to lose weight and stay fit. But you still need to know which physical activity to practice to achieve your true goals. Walking and cycling are often touted for their benefits. However, the two have some notable differences. We hope to help you make the right choice with the following information.

Walking for a Gentle Start

Walking is simple and easy. Anyone can do it, including the less athletic among us. Plus, it's a low-impact exercise that's easy on the joints. According to Jarrod Nobbe, a professional weightlifting coach, a 70-kilogram person burns approximately 175 calories walking at a brisk pace of 4 mph for 30 minutes, or 350 calories burned for an hour of walking.

Besides its simplicity and accessibility, walking is beneficial for the cardiovascular system and stress management. So, why deprive yourself? To reap these benefits, you can walk to work, walk your dog, or simply go for a stroll outdoors.

Cycling to Lose Weight Faster

Now let's move on to cycling, which is considered one of the most effective sports for weight loss. Let's take Coach Nobbe's example, who indicates that a 70-kilogram person burns nearly 288 calories by pedaling at a moderate speed of 12 to 14 mph for half an hour, for a total of 576 calories burned per hour. Calorie expenditure can even exceed 800 calories per hour if the pedaling intensity increases to 16 to 19 mph.

Cycling primarily works the lower body muscles (thighs, calves, glutes) and improves endurance. It also has a positive impact on cardiovascular and respiratory health. But while walking requires no equipment, you naturally need a bicycle and a helmet to ride a bike.

The common benefits of walking and cycling

Although these two activities differ in terms of intensity and logistical constraints, they share some benefits. First and foremost, they are beneficial for mental health and well-being. Indeed, both walking and cycling stimulate the production of endorphins, often referred to as the happy hormone. This hormone contributes significantly to reducing stress and improving mood. 

Furthermore, both walking and cycling strengthen the immune system, protecting you against various diseases. The most important thing is to choose the activity you prefer and to maintain a consistent level of exercise. You can even alternate between the two if you wish.