Increasing your step count is a simple and effective way to improve your heart health, maintain an optimal weight, and even promote longevity. Many Americans aim for a goal of 10,000 steps per day, or at least view that number as ideal for maintaining good health. However, walking isn’t the only way to boost your well-being based on those metrics. If done with the right measure of frequency, length, and intensity, any aerobic exercise can yield those coveted benefits.
In fact, some experts say that by cycling instead of walking, you can reap the rewards in half the time.
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“If you jumped on your bike for 30 minutes—spun around for a brisk 30 minutes, riding to the post office or the grocery store or something—you’d probably get the caloric expenditure that [the 10,000 step goal] is driving for,” Scott Williams, a physical therapist and orthopedic certified specialist, who has worked with professional cycling teams recently toldCycling Weekly.
According to a 2023 study published in the journal Frontiers in Sports and Active Living, cycling is an excellent way to lower one’s risk of chronic illness and promote longevity.
“Participation in cycling is associated with lower risk of mortality from any cause, and incidence of cardiovascular disease and type 2 diabetes, as well as positive mental health and well-being. The largest potential for health gains likely come from increasing participation amongst those who do not currently cycle regularly, rather than encouraging those who already cycle regularly to cycle more,” the researchers wrote.
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Walking for an hour or cycling for half of that time can also help you manage your weight in roughly equal measure. Both should burn about 200 to 300 calories per workout session.
Are you not a fan of walking or cycling? The Ohio State University has a handy chart that converts a range of activities into steps per minute, making it possible to translate your favorite workouts into their walking equivalent.
The best exercise plan is, of course, the one you’ll actually stick to. If you do decide to incorporate cycling, build it into your day, and be sure to come prepared with a helmet for added safety if you’re hitting the road rather than hitting the gym.
And, if you can’t quite reach a goal of 10,000 steps a day or their equivalent, don’t be discouraged. No amount of exercise is too small to make a difference as you start your fitness journey.