Longevity logo

Heath Benefits For Cycling Seniors

never too old

By Kevin RoachePublished 3 years ago 7 min read
Like

As you get older, finding an activity that can help you stay active may become more difficult. With bone and muscle degradation, aches and pains may hinder you from enjoying some forms of exercise. However, leading a sedentary lifestyle should not be an option. There are many activities that are both safe for seniors and offer amazing benefits including cycling.

Cycling is one of the exercises that seniors can do without suffering aches and pains. It is considered to be a low impact activity which means it doesn’t put too much strain on your joints. On top of this, numerous studies have proven the health benefits of cycling.

Let’s take a look at some of these health benefits before discussing how you can engage in this activity in a safe manner.

________________________________________

The Health Benefits of Cycling

Although cycling is a low impact activity, there are numerous health benefits both physical and mental that can be gained from engaging in the sport. Here are just a few of these benefits:

Cycling can help burn calories

Cycling is an ideal cardio workout that can burn up to 300 calories per hour depending on your speed. Since it also boosts your metabolism, you continue to burn calories even when you are at rest. The repetitive motion involved in cycling also slowly builds muscles in the thighs and hips. Having a higher muscle mass further contribute to fat burning.

Cycling promotes improved mental health

Even a short bout of cycling has been proven to have numerous mental benefits. In one study conducted in 2014, researchers found that blood flow increased during exercise and dropped after the activity stopped. This shows that even taking a few minutes a day to cycle can improve your brainpower.

Cycling is also a relaxing exercise that can have a positive effect on serotonin, dopamine and phenyl ethylamine which are responsible for making you feel happier and more content. This activity can therefore combat symptoms of anxiety and depression.

Cycling promotes good heart health

Cycling is a great cardiovascular exercise that helps achieve optimal steady rhythm. It is estimated that regular cycling can increase cardiovascular health by up to 3-7%. Cycling also helps promote a lower resting pulse which is something all seniors can benefit from.

Aside from better heart health, cycling also boosts the immune system. Riding a bike for just half an hour a day is said to reduce the risk of diabetes, kidney problems, and skin problems. By strengthening your skeletal system, your immune system also improves making you resilient to disease.

Cycling builds strength and stamina

The beauty of biking is that anyone can give it a shot no matter their fitness level. Unlike other activities that require a certain degree of fitness, cycling can be undertaken by beginners on a flat terrain and slow pace. If you are a beginner, you can try out electric bikes that have a built-in motor to help with pedalling which can come in handy with uphill areas.

The activity involves your entire body from head to foot making it a complete workout that can build your strength and stamina in a short period of time.

________________________________________

Cycling can delay the onset of Alzheimer’s

Scientist report that engaging in 30 minutes of cycling can improve memory, reasoning and other brain functions. These are some of the functions that decrease as you age and although this is expected with age, they are cognitive abilities that can be enhanced. These abilities have to do with the connections between the neurons in the brain which diminish with age.

Aerobic exercises including cycling can increase both grey and white matter in the brain specifically in the areas that are responsible for memory and function. Such activities can also promote growth of neurons that helps maintain brain function.

________________________________________

Cycling Tips for seniors

Cycling can be a beneficial exercise for seniors. However, due to mobility issues, medical conditions and overall decline in health, you need to be careful. Despite being a low-impact form of exercise, cycling still puts some pressure on your joints. Here are some tips to keep you safe as you cycle.

Make sure your bike is well-maintained

Using the same bike that you used 20 years ago may require alertness on your part. The older your bike, the more repair it will need so make sure you always have a professional to keep your equipment in top shape. Having a well-maintained bike can greatly reduce your chances of accidents.

Before you purchase a bike, have an expert assess its fit. Using a bike that is the wrong size can contribute to posture issues resulting in aches and pains. In addition, take a close look at the seat- a wider seat will help with balance and keep you more comfortable.

If you are holding on to your old bike, you may also want to consider getting a newer model. The new models are lighter and easier to control. They also come with safety features that your old bike may not possess.

Keep your Knees protected

Your position as you ride can not only help you gain more power with each stroke but can prevent from aches and pains. A good form involves having a straight line from your shin to your thigh. You may have to look at yourself as you ride to check your form.

Improper form can be detected if your knee rolls inward or outward causing the kneecap not to glide smoothly. Having the wrong form can cause issues with your cartilage that can worsen if you already have problems with inflammation.

Another way to protect your knees is to sit back and away from the handlebars. Sitting too close to the handlebars leaves your knees in an awkward position that causes discomfort.

Improve your balance

Balance is one of the problems many older adults face. If you find it difficult to keep your balance on your bike, you can improve your balance beforehand. For example, you could use a stationary bike at home or do activities such as yoga that focus on improving balance. If you need help when mounting or dismounting the bike, don’t be afraid to ask for it.

There are also recumbent bikes that take the load off your rear end, hands and back. These bikes allow you to enjoy the benefits of cycling without worrying about balance.

Fuel your body before cycling

Now that you are older, your body may not react well to hunger and you may experience dizziness or light headedness if you don’t fuel before a ride. Make sure you eat some carbs and even consider taking along some snacks in case you get hungry during your ride.

Keeping hydrated is another important factor to consider. You may decide to wear a backpack that has enough water or attach a bottle to your bike- whatever you decide, always stay hydrated during your ride. Remember that dehydration is much more dangerous in older adults than in younger ones so never compromise on this.

Start out slow and be cautious

If you are a beginner cyclist, choose a route that is flat and easy to ride. If you start feeling any kind of pain as you ride, stop and take a break. Once you get used to your initial terrain, you can slowly increase distance and change your terrain for a little challenge. If you have health problems, consult your physician about your plans to start cycling.

While you are cycling, you need to be extra cautious and aware of the rules of the road. You also need to be alert about obstacles and other drivers on the road. If you have problems with vision, you need to take extra precautions.

It may be the best option to stick to paths that are separate from the main road to increase your safety. Also opt for paved areas instead of dirt paths to ensure you have a smooth ride. Sticking to riding in the day is also a good safety tip.

________________________________________

Conclusion

Whether you were a cyclist in your younger years and decided to slow down with old age or are new in the activity, biking is something all seniors ought to try. Not only does the activity burn calories and help regulate your weight but it can do wonders for your mental health. Cycling is a great cardiovascular exercise that also boosts your immune system and metabolism. Also, cycling with friends can improve your social life and reduce depression.

Before you get on your bike, keep in mind your safety. Remember that as an older adult, you need to stay more hydrated and fuelled during your ride so make this your priority. If you have troubles with balance or experience aches and pains, change your form or engage in activities that improve your balance.

Overall, cycling has wonderful benefits for seniors and is a low-impact activity that everyone should try. Get out that dusty bike today or buy a lighter one and start enjoying the benefits of cycling today.

aging
Like

About the Creator

Kevin Roache

Reader insights

Be the first to share your insights about this piece.

How does it work?

Add your insights

Comments

There are no comments for this story

Be the first to respond and start the conversation.

Sign in to comment

    Find us on social media

    Miscellaneous links

    • Explore
    • Contact
    • Privacy Policy
    • Terms of Use
    • Support

    © 2024 Creatd, Inc. All Rights Reserved.