Swimming vs Cycling: Which Is the Better Workout?
Both are excellent aerobic workouts that are kind to the joints. The better choice depends on your goals, your body and what you will actually keep doing.
Side by side
| Swimming | Cycling | |
|---|---|---|
| Aerobic fitness | Excellent | Excellent |
| Muscles worked | Whole body: arms, shoulders, back, core, legs | Mainly legs and glutes, plus some core |
| Joint impact | Very low; water supports your weight | Low; the bike supports your weight |
| Bone loading | Little | Little |
| Skill needed to start | Need to swim reasonably well | Need to ride and handle traffic |
| Heat | Cool in the water | Hot in Singapore's midday sun |
| Main safety concerns | Drowning risk, lightning at outdoor pools | Falls and traffic |
| Fits into daily life | Needs a pool trip | Can be your commute |
Fitness
Both count as aerobic exercise and both can be done at moderate or vigorous intensity. WHO recommends 150 to 300 minutes of moderate aerobic activity a week for adults; either sport can get you there. Swimming uses more upper-body muscle, while cycling lets you sustain long sessions more easily once you are fit, because it is less technical.
Muscles and strength
Swimming works the whole body, with the shoulders, back and core doing a lot of the work. Cycling builds leg endurance and strength, especially in the thighs and glutes. Neither replaces strength training, which WHO recommends at least twice a week. Many people find the two sports complement each other well.
Joints and injuries
Both are low impact compared with running. Swimming has the edge for people with knee, hip or back pain because the water supports the whole body. Swimmers can develop shoulder problems with poor technique or large training loads; cyclists can develop knee or back discomfort from a badly fitted bike. Good technique and a proper bike fit reduce these risks.
Weight management
Energy use depends far more on how long and how hard you exercise than on which sport you choose. Choose the one you enjoy and can do regularly, and pay attention to eating habits too. Read does swimming help you lose weight?
Practical considerations in Singapore
- Heat. Midday cycling in Singapore is hot work; early morning or evening rides are more comfortable. Swimming keeps you cool, but use sun protection at outdoor pools.
- Weather. Both are affected by thunderstorms. Leave the pool or take shelter from your ride when you hear thunder, as NEA advises.
- Access. There are public swimming complexes across the island and many condominiums have pools. For cycling, park connectors and cycling paths make it easier to ride away from busy roads.
- Safety. For swimming, the main requirement is being able to swim well; for cycling, it is handling traffic and following road rules.
Which should you choose?
- Choose swimming if you have joint pain, want whole-body exercise, prefer exercising in the cool, or want to build an essential safety skill.
- Choose cycling if you want exercise that doubles as transport, enjoy being outdoors and exploring, or cannot get to a pool easily.
- Do both for the best of both worlds. Triathletes combine them for a reason.
Can't swim yet?
Swimming is the only one of the two that also protects you around water. If you have never learned, or never felt confident, it is never too late. Read learning to swim as an adult: 5 myths, or see our adult swimming course. For fitness ideas, try our swim workouts for beginners.
More in health and wellbeing
- Swimmer's earCauses, symptoms and how to prevent it
- Swimming injuries7 common problems and how to avoid them
- Swimming while pregnant6 benefits and safety tips
- Why does swimming make you hungry?7 reasons and how to refuel sensibly
Sources
- World Health Organization, Physical activity fact sheet. Adults: 150 to 300 minutes of moderate aerobic activity a week, plus muscle-strengthening on 2 or more days.
- National Environment Agency, Lightning safety poster. Seek shelter during thunderstorms; avoid water bodies and open areas.
Want to add swimming to your fitness routine?
Tell us how you swim now and your fitness goals. We will suggest a suitable course, format and pool. Lessons run at public swimming complexes, private venues and condominium pools across Singapore.