Do running, swimming, and cycling require the same effort and produce the same effects?

As summer draws to a close it’s common to start the process of getting in shape, whether with a family member or a group of friends. To buy some new sportswear and become active — whether on a bike, in the mountains, or when commuting to work; in the pool, because the water eases joint pain; or by going for a run for the feeling of freedom. The reality is that all three activities encourage you to move and exercise, although the body does not respond the same way to each. At first they may feel like equivalent aerobic efforts, but running, swimming, and cycling are all good for health while producing different effects on the cardiovascular system, bones, and muscles, and on long-term adherence to exercise.All three activities place an aerobic demand on the body and clearly improve fitness when practiced regularly. But from a health perspective none is definitively better than the others. They are all valid options to keep us moving. In a UK study of 80,000 adults, both cycling and swimming were associated with lower all-cause mortality, and swimming was also linked to lower cardiovascular mortality. An interesting finding was that running did not show a statistically significant association, reflecting that effects vary by the person, frequency, intensity, and duration of practice.Images of people running on different surfaces — sand, grass, asphalt, or sidewalks — highlight a key difference with swimming and cycling: impact. When we run we repeatedly support our body weight against the ground; the mechanical load helps stimulate bones, muscles, and tendons but can also place excessive strain on joints, especially if running technique is poor, progression is too rapid, or surfaces are very hard or unstable. Mechanical loading is essential for keeping bones healthy and strong; in that respect running is more beneficial than swimming or cycling, where the body does not bear full weight.Swimming lies at the opposite end of the spectrum: buoyancy reduces joint load, with lower impact and mechanical stress. This makes swimming an excellent exercise option for older adults, pregnant people, those with obesity, arthritis, or musculoskeletal pain. We should not forget that in water resistance acts in all directions, requiring continuous muscular effort with every stroke and kick. However, that lack of impact means swimming is not the best exercise for increasing bone mineral density. Scientific evidence shows the aquatic environment offers unique cardiovascular and functional benefits, but it does not replace the osteogenic benefits of weight-bearing activities.Studies on the benefits of cycling report consistent improvements in cardiorespiratory fitness and a reduced cardiovascular risk when performed habitually. Cycling sits in the middle of the three activities: it requires substantial cardiovascular engagement but does not involve high joint impact. That is often why many people prefer cycling to running, especially if they are overweight, have knee pain, or want to increase their exercise minutes gradually. Cycling also serves as a daily transportation option for commuting to work, university, or shopping, as is common in the Netherlands.However, cycling is not a complete solution: in people who train in high volumes (or do so professionally), scientific studies have linked it to lower bone mineral density because of the reduced impact. This shows there is no single activity that covers all the body’s needs. Therefore, anyone who spends a lot of time cycling or swimming could benefit from adding strength training, while a runner would need complementary strength and mobility work to prevent injuries.Swimming also alters the physiological response because the body is horizontal in the water, which facilitates venous return, increases blood volume, and lowers heart rate for a similar perceived effort. In addition, water resistance raises energy expenditure when swimming faster. This means two people can cover the same distance in the pool but experience very different exertion levels depending on technique; an expert can swim more efficiently while a beginner may tire quickly.At this point readers may ask: which of the three is best? To be honest, it depends. All three aim to improve cardiovascular health, but if there is joint pain or excess weight, swimming or cycling are more comfortable; if bone health is a concern, swimming or cycling should not be the only activities performed; and if you want a simple, low-cost option, running will often be the most suitable.The debate should not be about which activity is better or superior; ideally choose the activity or activities that you can keep doing year after year. They are three different ways to exercise, three different physiological responses, and the same goal: to keep moving. The best choice will not be the same for everyone, but it will almost always be the one you can still be doing in 10 or 20 years. Remember: movement is life.Sign up for our weekly newsletter to get more English-language news coverage from EL PAÍS USA Edition