This exercise is believed to be four times more efficient than walking and can improve your cardiovascular health

(Image credit: Getty Images/Halfpoint Images)

The best form of exercise for you is the one you enjoy most; however, when it comes to adding movement to your daily routine, one simple way to make a change is to cut down on car trips by walking or cycling.

Cycling is believed to be four to five times more efficient than walking, as the energy used by the body to move the pedals is directly turned into forward motion, whereas when you walk, energy is lost as your body moves up and down with each step. You can also cover a much greater distance on a bike with the same amount of energy.

But what are the physical benefits of adding cycling to your daily routine? Here’s what the science says:

Increased calorie burn

Is swimming a better workout than cycling? — (Image credit: Shutterstock)

During a 30-minute walk, a 155lb person would, on average, burn 150-190 calories walking, or 240-290 calories during a moderate cycle of 12-14 miles per hour.

If you’re looking to lose weight, cycling is a great form of exercise, and it’s fantastic for seniors and complete beginners, as it’s non-weight-bearing, meaning your bodyweight is supported by the bike.

The fact that you’re not bearing as much weight means you’ll be able to push yourself harder for a longer period of time when cycling compared to walking.

During a 30-minute walk, a 155lb person would, on average, burn 150-190 calories walking, or 240-290 calories during a moderate cycle of 12-14 miles per hour. Of course, one of the best ways to keep track of how many calories you burn is to wear one of the best fitness trackers, which’ll give you an accurate estimate. To lose weight, you need to be in a calorie deficit, burning more calories than you consume.

Lowered risk of cardiovascular disease

This 2019 study found that regular cycling improved heart and lung function, reducing the risk of cardiovascular disease, such as heart attacks and strokes. The findings also suggested that a stronger cardiovascular system is associated with lower mortality rates.

Cancer prevention

Research by the University of Glasgow, published in the medical journal BMJ, found that cycling to work is associated with a 45% lower risk of developing cancer, compared to a non-active commute.

The study analysed data from 264,337 participants from the U.K. Biobank who were asked questions about their usual mode of commuting to work and then followed up for five years.

Musculoskeletal strength

Cycling is also a great way to build musculoskeletal strength, as although you’re not weight-bearing, your quads, glutes, hamstrings, and calves are all getting a workout. You’ll also be engaging your core, back, and upper body muscles too.

Stronger muscles can help support your joints and protect you from falls and injuries, keeping you independent for longer.

Stress reduction

Image of two cyclists on road — (Image credit: Getty Images)

Finally, cycling, whether it’s on one of the best electric bikes or a traditional pedal bike, can reduce stress and boost your mood.

As you pedal, your body will release endorphins that lower the levels of the stress hormone cortisol. Combined with the benefit of being outdoors, and you’re bound to feel less tense when you return from your bike ride.

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Jane McGuire is Tom's Guide's Fitness editor, which means she looks after everything fitness related - from running gear to yoga mats. An avid runner, Jane has tested and reviewed fitness products for the past five years, so knows what to look for when finding a good running watch or a pair of shorts with pockets big enough for your smartphone. When she's not pounding the pavements, you'll find Jane striding round the Surrey Hills, taking far too many photos of her puppy.

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