Is An Exercise Bike As Good As Walking?

Seriously, is an exercise bike as good as walking?

Riding an exercise bike and walking are both efficient and low-impact aerobic exercises. With both exercises, you can maintain a healthy weight and better cardiovascular health. But comparing the two exercises is a bit unfair.

This article guides you through everything you need to know about cycling and walking. Find out more about the two forms of exercises and make an informed decision.

Is an exercise bike as good as walking?

You reap the benefits of a workout much quicker on an exercise bike than walking. Precisely, you’ll burn more calories and tone leg muscles faster on a bike than walking.  On average, a 155-pound individual training using a stationary bike burns up to 596 calories per hour at a fast pace. On the other hand, the same person can only burn  298 calories when walking fast.

You can get the most out of an exercise bike by increasing intensity and pace. While walking, you can only go as quickly as you can, but that’s usually not enough, sometimes. If your goal is to burn calories fast, an exercise bike is great, but walking is a good alternative if you want to maintain a healthy lifestyle.

See Also: Is a Stationary Bike Better Than Running: Bike vs Running?

Which is better, exercise bike or walking?

Both cycling and walking have beneficial results but depend on your goals. If you aim to tone your muscles, boost your cardio, and burn calories, an exercise machine is the best for you. However, if you aim to shed a few extra pounds and maintain a healthy life walking is ideal. Before starting a new exercise routine, you should consult with your doctor first. This is because there are a few things you should know when choosing a new workout routine:

  • Both are a form of exercise that help improve cardiovascular exercises
  • Cycling offers you low-impact and has a potentially low risk of injuries
  • Walking requires safe environments and proper warm clothes
  • Both require you to stay hydrated
  • Both require you to warm up and stretch before starting your exercises
  • Both help you lose weight. How far are you willing to go?
  • What are your fitness goals?

Stationary bike vs. running

Pedalling away on a stationary bike and running around the neighbourhood offers you aerobic benefits, while each exercise has its own benefits and weaknesses. Obviously, there is no clear winner since each is defined with personal preferences, fitness goals, and physical limitations. Like walking, running is a little faster and may have a high impact on your knees and joints. However, you lose more calories compared to walking.

Cycling or walking for belly fat

When it comes to shedding belly fat, cycling is much more effective. Cycling engages your lower abdomen and helps burn tons of calories. You can also follow a strict healthy diet plan, other cardio exercises, including walking, to speed up the process.

While it’s hard to only target your stomach while cycling or walking, you’ll notice good changes after a while. Be consistent in your workout routine and interchange between cycling and walking. In addition, you can ride early morning before breakfast, make sure you hydrate properly and get enough sleep.

Stationary bike vs. walking on a treadmill

A stationary bike and treadmill are both great exercising machines, but a treadmill allows you to lose weight. The treadmill helps you burn tons of calories during high-intensity workouts. However, you are at high risk of sustaining injuries during your exercise.

On the other hand, a stationary bike doesn’t burn as many calories but offers you low-impact exercise, and the chances for an injury are minimal. It’s important to also consider the storage space in your home. A treadmill has a large footprint and takes a lot of storage space.

What burns more calories walking or biking the same distance

The average walking speed of 5 km/h (3 mph) makes the average person burn approximately 232 kcal per hour. Therefore, the whole distance of 8 km, or 10,000 steps, will make you burn about 371 kcal in total. When you pedal at a medium speed of 20 km/h (12 mph), you burn approximately 563 calories per hour. In addition, the difference is even bigger when we increase the intensity.

A fast walking speed of 6.5 km/h (4 mph) burns 352 kcal per hour, while a fast cycling speed of 30 km/h (19 mph) burns 844 kcal per hour. On the other hand, walking 10,000 steps would transport the average person about 8 km (5 mi). If we consider the average walking speed, 5 km/h (3 mph), it will take roughly 1 hour and 36 minutes to complete the daily steps.

Does riding a stationary bike count as steps?

Yes, you can convert the distance covered on a stationary bike into steps. According to experts, 10,000 walk steps are recommended, and the fitness goal has become popular among health enthusiasts. Ten thousand steps are not the magic number, but most people adopt the challenge and make good progress.

If you want to take up the challenge but prefer cycling to walk, you can wear a pedometer at your waist or a wristwatch on your ankle, allowing you to convert the distance covered into steps. In addition, you’ll need a pencil, paper, tape measure, and calculator. Here’s a simple way to convert the distance into steps:

  1. Stand square with your feet hip-width apart. Place a 12-inch piece of tape just in front of your toes. Take 10 normal steps forward, then place your feet together and put another piece of tape down in front of your toes.
  2. Measure between the two pieces of tape and divide by 10 to get your average stride length. Therefore, if you walked 25 feet between the tape pieces, your average stride length is 25 / 10 = 2.5 feet.
  3. Write down how many miles you’ve cycled. Multiply this number by 5,280 to convert it to how many feet you’ve cycled. Therefore, if you cycled four miles today, your calculation is 4 * 5,280 = 21,120 feet cycled.
  4. Divide the number of feet cycled by your average stride length or feet per step. To conclude the example, you have 21,120 feet cycled / 2.5 feet average stride length = 8,448 steps taken to cover the same amount of distance you cycled.

See Also: What is a Good Speed on a Stationary Bike?

How effective is a stationary bike, according to the study?

According to a study published in the British journal of psychology, the brain releases endorphins during an aerobic exercise that boosts your memory, processing speed, and absorption of information.

Although this information is associated with reading while using a stationary bike, experts have found that regular cycling helps reduce heart attacks, type 2 diabetes, and lung complications. The Centers for Disease Control and Prevention recommends 150 minutes of moderate-intensity cardio exercise weekly for adults. Hence, cycling regularly will help you keep fit, reduce the risk of chronic diseases, and boost your brain activity.

See Also: Is Indoor Cycling a Good Workout?

Is biking or walking better for abs?

Biking and walking provide a great aerobic workout and can help you tone and lose calories around your stomach. Gaining weight around your midsection is rather easy but getting rid of the dreaded love handles is hard. It takes a lot of effort, hours of exercise, a strict diet, and building lean muscle. On average, a 140-pound woman pedalling for 30 minutes burns 277 calories while she only burns 130 calories by walking for the same duration.

However, things like lifestyle, schedule and physical abilities should also influence your decision. A healthy lifestyle should be a lifetime commitment, and you better consider something you can start and be consistent with.

Is it better to walk or ride a bike?

While you might be looking for immediate results, walking and riding a bike are both good considerable exercises. You can choose to walk around running errands, heading to work, or up the stairs. That will require you to invest in good shoes to offer you a better chance of getting the most during your workouts.

On the other hand, if you can spare some time during the day, you can jump on a stationary bike and get your cardio going. Since stationary bikes limit your movement, you have to dedicate some spare time and be consistent to achieve good results. Thus, you have to consider what your schedule looks like and plan accordingly.

Which is better for knees biking or walking

According to Harvard Medical school researchers, when you walk, you put pressure on your knees, equivalent to 1 ½ time your body weight. This means, if you weigh 140-pounds, you add 210 pounds of pressure on your knees with every step.

Whether you’re walking to walk or on a treadmill, the impact is still relatively high. On the other hand, while biking, your weight is distributed, causing a low impact on your knees. If you customize your settings to manageable levels, your knees won’t suffer even after a long, intense workout session.


Cycling and walking offer you a great cardio, boost your immunity and cardiovascular system. So there’s no definitive answer to the question, “is an exercise bike good as walking” question. It’s advisable to consult your physician first before making a hasty decision and ensure you’ll pick one that fits into your lifestyle.

You can also use both alternatively to achieve maximum results. Remember to set achievable goals, start small, and stick to your routine.



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