Cycling or walking: Which exercises reduce belly fat?

Aerobic exercise is one of the most effective ways to lose weight. That’s why many people go out running wearing sneakers. The interesting thing about aerobic activity is that running is not the only type. Other popular items include walking and cycling. Many people, including you, may prefer to walk every morning or evening. After all, it’s convenient and no equipment is required to maintain a fit. If you want to mix up your fitness routine, you can also take out your bike and go on a cycling trip. But if you need to choose whether to cycling or walk for belly fat loss, which would it be?

Does walking help you lose belly fat?

“Walking is a low-impact aerobic exercise that helps burn calories and improve metabolism,” says fitness expert Abui Singh Thakur. In a 2021 analysis published in the International Journal of Obesity, researchers found that aerobic exercise is beneficial in reducing visceral fat that envelops the organs of the abdomen.

“When you walk at an active pace, your body uses stored fat, including belly fat for energy. Walking also reduces stress and cortisol levels associated with abdominal fat storage,” experts say. A study published in the 2014 Journal of Exercise Nutrition & Biochemistry found that walking helps reduce body fat, including fat around the waist.

Does cycling help you lose belly fat?

Cycling is aerobic exercise that involves the core, legs and glut areas while increasing calorie burns. A 2024 study published in the American Journal of Physiology showed that people who regularly cycling showed visceral fat (14.6%) and a significant reduction in waist circumference. “Regular cycling, especially at moderate to high intensity, can help reduce overall body fat, including belly fat,” says the expert.

Should I choose to cycling or walking for abdominal fat loss?

Are you wondering if you’re going cycling or walking to reduce belly fat? “Both exercises help reduce belly fat, but cycling tends to be more effective. It burns more calories in a shorter time and involves more muscles,” says Thakur. On average, walking at an active pace for 30 minutes helps burn around 150 calories. “On the other hand, cycling at a medium speed for 30 minutes can burn around 250 calories,” experts say.

While deciding whether to go on a cycling or walk for a loss of belly fat, don’t forget that using a bike requires greater core engagement. “Cycling helps to activate the core muscles and tone in the middle, especially while riding uphill,” says Thakur.

However, for beginners and those with joint problems, walking is better as it is a low impact exercise. “If it’s done at an active pace for as long as 60 minutes, it can help you effectively reduce belly fat,” says Thakur.

Cycling or walking for abdominal fat loss: what are the other health benefits?

Before you choose to cycling or walk for a reduction in belly fat, also know about other benefits.

1. Walking

• “It helps increase your heart rate, improve blood circulation and provide oxygen to the body,” says the expert. It can also strengthen the myocardium, which can strengthen the heart muscles.
• It is a low-impact activity that helps you stay healthy while reducing joint stress.
• Exercises, including walking, release endorphins and boost your mood.
• “Regular walking can reduce cortisol or stress hormones and prevent stress-induced belly fat,” says Thakur.
• Walking after lunch or dinner stimulates intestinal motility (the movement of food through the digestive tract), helps digestion and prevents bloating.

2. cycling

• You can choose the former from cycling and walking to reduce abdominal fat. “Aside from the stomach area, the quadriceps, hamstrings, calves and glut areas are also involved, strengthening the lower body,” says the expert.
• Strengthening the core helps to stabilize the body. This improves posture and balance.
• Over time, cycling can improve endurance and allow you to exercise longer.

Who should avoid cycling and walking due to belly fat loss?

While choosing to cycling or walking to reduce abdominal fat, remember that these two exercises aren’t the case for everyone.

• Walking seems like the easiest exercise, but some people may struggle with it. If you have knee pain, foot injuries, or mobility issues, you should avoid walking.
• If you have lower back issues, knee injuries or balance issues, avoid cycling.

“People with these issues can use ovals or swimming.

Adding cycling to walk on a fitness routine can help you lose weight. But do you need to choose cycling or walking for abdominal loss? Cycling may have better results, but it also depends on your fitness level and health. However, if you are suffering from a fundamental condition, check with your doctor before choosing to cycling or seeking abdominal fat loss.