Physiological effects of walking and cycling to work

Sixty‐eight previously sedentary volunteers (38 men and 30 women) were randomly divided into active and control groups and subjected to a 10‐week programme of walking or cycling while commuting to and from work. The active commuters and the controls complied with the programme on 75–78% and 92% of the workdays, respectively. The mean walking distance was 3.5 km and that of cycling 10 km. Cardiorespiratory strain of approximately 50% of maximal oxygen uptake V̇O 2 max in walking and 60% of V̇O 2 max in cycling was observed. Statistically consistent improvements caused by active commuting were seen in cardiorespiratory responses to both maximal and submaximal work and in metabolic response to submaximal work. Cycling was more effective than walking. These findings indicate that low‐intensity walking and cycling to and from work improved cardiorespiratory and metabolic fitness.