When it comes to achieving good health and fitness, people often wonder whether walking or biking is better for them. Both of these exercises have their own benefits and drawbacks. In this article, we will compare the benefits of walking and biking for one hour to help you make an informed decision about which exercise will be better for you.


It is recommended to take 10,000 steps a day, which is more than 6 km. The U.S. Department of Health and Human Services also adds that 150-300 minutes of moderate-intensity exercise should be devoted to walking a week. You can also walk faster – then you only need 75 to 150 minutes a week. In this case, however, you need to control whether the walk is really intense enough, and the pace is 50-70 percent of your maximum heart rate. Walking is a good choice for people who do not want to waste money on exercise equipment, and it is also very good for joints.

Unfortunately, walking is not a good way to lose weight quickly. Considering that you don’t burn many calories while walking, they must last for a long time. Of course, if walking becomes a habit and becomes a daily activity, it will be effective, but not immediately.


Cycling is a truly universal sport. After all, you can ride on roads, mountains, forests, use stationary bikes or establish a bike as your means of non-public transport. Cycling also burns a lot of calories. Moving 16-18 km per hour for 80 minutes, the average adult male will lose as much as 725 kcal. However, for many people, buying their own bike and equipment: helmet, protection, etc. may be too much of an obstacle to riding every day.

Benefits of Walking for an Hour

Walking is one of the simplest forms of exercise that people of all ages can enjoy without requiring any special equipment. Here are some of the benefits of walking for an hour:


Benefits Description
Low-impact Walking is a low-impact exercise that is easy on your joints and muscles
Low-risk of injury Walking does not require any special skills or training, and there is a low risk of injury.
Helps to burn calories If you walk for an hour at a brisk pace, you can burn up to 300-400 calories depending on your weight and speed.
Reduced risk of chronic diseases Walking for an hour can help to reduce your risk of developing chronic diseases such as heart disease, diabetes, and hypertension.

Benefits of Biking for an Hour

Biking is another popular form of exercise that has numerous health benefits. Here are some of the benefits of biking for an hour:


Benefits Description
Cardiovascular benefits Biking is an excellent cardiovascular exercise that can help to strengthen your heart and lungs.
Low-impact Biking is a low-impact exercise that reduces the risk of injury on your joints and muscles.
Helps in weight loss You can burn around 400-600 calories by biking for an hour, depending on your weight and speed.
Improves endurance and stamina Biking can help to increase your endurance and stamina, making it easier to perform daily activities.

Comparison of Walking vs Biking for an Hour

Now, let’s compare both of these exercises to help you decide which one is better for you.


Criteria Walking Biking
Calories Burned 300-400 calories 400-600 calories
Impact on Joints Low impact Low impact
Cardiovascular Benefits Good, but not as intense as biking Great
Risk of Injury Low Low
Equipment Required None, except comfortable shoes Requires a bike and helmet

Which One Should You Choose?

Both walking and biking have their own benefits and drawbacks. From our comparison, we can see that biking burns more calories and provides greater cardiovascular benefits. However, walking is a low-impact exercise that is easy on your joints and muscles, making it a great exercise for people of all ages and fitness levels.

Ultimately, your decision will depend on your fitness goals, physical condition, and personal preference. You can also combine both of these exercises into your routine to get the best of both worlds.


Whether you choose to walk or bike, the most important thing is to perform regular exercise to stay healthy and fit. We hope this article has helped you make an informed decision about which exercise is better for you. Remember, consistency and staying active is the key to achieving good health and fitness.