Health Benefits of Bike Riding for Seniors
by Bob Shannon, Founder, SeniorsMeet.org on October 5, 2022
There are many ways that seniors can improve their physical health. One of the most popular options is bike riding. There is a wide range of benefits that this activity can unlock. Let’s look at some of the reasons why seniors should consider jumping on a bike.
Bike Riding is Low-Impact and Safe
Sometimes, seniors will avoid riding bikes, fearing falling off or having a nasty accident. Thankfully, cycling is considered a relatively safe activity for older people. Though you should be a little selective about the paths you take on. For example, it might not be a good idea to head out onto an off-road track.
Cycling is considered low-impact. This means that it won’t put too much pressure on your joints, so you don’t have to risk straining a muscle. Furthermore, seniors can choose a pace that makes them feel comfortable.
Improved Balance and Coordination
Riding a bike will provide a full-body workout. You will need to work on pedaling the bike while looking at the path ahead to steer. You will also need to use your core muscles to keep the bike balanced. At first, this can seem too complex. Thankfully, you never forget how to ride a bike. So, if you learned these basic skills as a child, you should be able to employ them as a senior.
Taking the time to hone your balance and coordination can be hugely beneficial for seniors. You will be able to reduce the chances that you will have a fall. Furthermore, riding regularly will allow you to improve your leg and core muscles, which can improve mobility.
Biking Can Improve Cardiovascular Health
As you become older, your cardiovascular health will become more important. Unfortunately, events like strokes and heart attacks are common causes of death as we age. By strengthening your heart, you will be able to reduce the chances that these events will occur.
Regular riding will also help you lose weight. Obesity is linked with a range of negative health outcomes. This includes increasing the risk of heart attacks. Being overweight can also increase your risk of developing cancer.
Improve Your Immune System
No one likes to get a cold or the flu. But, as we get older, these diseases can lead to more serious health outcomes. The good news is that cycling can strengthen your immune system, reducing the chances that you will get sick. This is linked to an improvement in your heart health.
Furthermore, regular physical activity will raise your body temperature. This makes it harder for bacteria to get a foothold in your system. Interestingly, 80-year-old long-distance cyclists had a similar T-cell count to people in their 20s. This is significant because it is the T-cells that fight foreign substances in the body to prevent illness. This article has more details on the link between cycling and a strong immune system.
Cycling Can Improve Mental Health
So far, we have focused on how cycling can impact your physical health. But it can also have a profoundly positive impact on your mental health. First, it can provide a good opportunity to socialize. Strong social bonds are needed to create a more meaningful life. Plus, riding with friends can help seniors push themselves a little harder on the bike. It also ensures that they will have a good time, as they can share plenty of laughs along the journey.
Riding outdoors can provide an opportunity to focus on the beauty of nature. This can be a good way of improving mood. It can also be a good way of lowering stress levels. Spending some time on the bike has also been linked to a lower chance of depression.
Regular exercise has been linked to healthy sleep patterns. This will make it easier for seniors to regulate their moods. It will also provide a boost to energy levels throughout the day.
Lastly, exercise will promote healthy blood flow through the body. This means that your brain will remain fully oxygenated. Because of this, you will be able to lower your risk of memory-related illnesses like dementia and Alzheimer’s. This article has more tips on how cycling can improve your mental health.
Tips To Start Bike Riding
Many seniors might be a little nervous to start bike riding. But there isn’t anything to be worried about. There are a few simple things seniors can do to start cycling.
First, they need to find a suitable bike. There are a few popular options. Elderly people might prefer a tricycle. These will provide more stability, so there is no chance that the bike will fall over. Another option is to choose a hybrid bike. This will provide the stability of a mountain bike while offering the nimble performance that you can expect from a road bike. If you want to learn more, you can check out this guide to the best hybrid bikes. If you are concerned about riding outside, you can choose a stationary bike.
You should also make sure that you warm up and cool down after a bike ride. This will stop your muscles from becoming too stiff and sore when you have finished cycling. You should also plan regular breaks for food and water.
Lastly, it’s important to make sure to plan the route carefully. When just starting, you should avoid any particularly different areas. For example, you might want to choose a relatively flat track. Often, parks are a great place for seniors to ride, as they don’t need to worry about traffic. As you grow more experienced, you can push yourself a little harder, taking on some hilly sections.
Communities with Biking Trails
Many seniors and retirees prefer living in master-planned communities that are specifically designed for active adults. With today’s community developers emphasizing amenities to keep residents active and healthy, walking/hiking/biking trails are among the most desirable features for residents. PCR features hundreds of communities throughout the country, many of which include extensive systems of biking trails. Start your search for the perfect home in your ideal community here.
