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Older joints tend to do best with low-impact exercise. The usual suspects include swimming, walking, and the gentle movements of tai chi. But if you prefer to move faster and enjoy the great outdoors, hopping on a bicycle is the way to go.
For many of us, bicycles bring a wave of nostalgia. You might remember the first time you tried to ride one. It was a bit of a struggle to get the hang of it at first, but that soaring feeling of victory when you realized you were riding a bike with no training wheels is a fantastic memory that sticks with you for the rest of your life.
Even if it has been a while since you climbed on a bike and pedaled your way through the world, you can always get back on. After all, riding a bike is one of those muscle-memory things that you never actually lose. You just need a little practice (and a helmet and safety pads) to get started again.
The Health Benefits of Biking for Seniors
Biking can work wonders for senior health. A study in Frontiers in Sport and Active Living found that riding a bike can lead to lowering high blood pressure and cholesterol levels, changing your body composition to include less fat, and helping to reduce the fear of falling. Simply getting outside with a bike can greatly improve quality of life for seniors.1
· Riding a bike means you get fresh air and sunlight. All that extra sun ramps up your body’s production of vitamin D, which plays a very strong role in mental health. Low vitamin D levels often go hand-in-hand with depression.
· Getting older means the immune system begins to weaken. That can happen because our bodies produce fewer immune cells over the years. A study published in Aging Cell of long-distance riders over the age of 80 found that their immune systems were equivalent to that of someone in their 20s! That means that riding a bike can help you fight off illness more effectively.2
· Cycling as an older adult can help you build bone strength and muscle mass, both of which can make you stronger and help you avoid falls. If you do fall, the time you spent cycling could mean the difference between bumps and bruises and a serious bone fracture.
· Your joints can benefit from the motion of pedaling. This is especially true if you have trouble with exercise due to knee pain. While riding a bike uphill might be hard on your knees, riding on a relatively flat surface or one with a very gentle incline can help strengthen the muscles around the knee without actually injuring the joint. In fact, those who have had knee replacement surgery go through physical therapy that often includes riding a stationary bike.
Sports giant REI points out that riding a bike allows you to be more environmentally friendly by reducing your carbon footprint. Speaking of the environment, there is no better way to get in touch with nature than to ride a bike along a lovely trail in the woods, along the beach, or even at a leisurely pace through city streets, where you can slow down and quite literally smell the roses.
And who doesn’t want to save a bit of money? If you begin riding a bike to places you need to go, you can save on the ever-higher cost of fuel for a vehicle, as well as cut down on the costs of maintenance. No more seeking out parking in a crowded town square! You can just lock up your bike at a convenient place and walk to where you need to go from there.
Once you get the hang of biking and start to see it as an easy means of transportation around the neighborhood, don’t be surprised if your stress levels drop and you feel much more relaxed and healthy.
Are you ready to start pedaling? Let’s look at what you need to begin.
The Basics of Bicycles
To ride a bike, you don’t need a lot of gear. You start with the bicycle of your choice and a good helmet. The importance of a helmet can’t be stressed enough.
Consider a helmet in the same way you would look at an emergency alert system. If a fall does happen, it provides strong protection that can help you experience a better medical outcome. The National Highway Traffic Safety Administration reports that properly-fitted helmets are at least 85% effective in preventing traumatic brain injury.3
Choose a helmet that fits you perfectly. It’s worth the time to make sure you find the one you need, even if that means you must explore several places to find the right one. This is something you need to buy in person, not online, as you must make sure it fits well for the best possible protection. The Bicycle Helmet Safety Institute offers clear instructions and videos on how to fit a bicycle helmet.4
The bike you ride can be simple and straightforward or it can have so many bells and whistles that you’re not sure what all of them do! What matters is that you find a bike that suits your body and feels stable as you ride.
If you haven’t ridden a bike for a long time or you’re getting started, look for a bike with wider tires and a cushioned, wider seat. Most bikes come equipped with a generic, basic seat that is designed to be serviceable but not necessarily the most comfortable. The good news is that you can easily replace the seat with one that is more to your liking.
It should be very easy to reach the handlebars, and they should have good grips to allow you even more stability. Be mindful of your back and how comfortable you will be in your pedalling position on the bike. If you’re going to be running errands with your bike, you will need a basket or some other way to carry things around with you. But at the start, you just need the bike – you can add other accessories later.
You will also need a basic maintenance kit. This might be dependent upon the type of bike you choose, so ask the salesperson what kit you need, or do some research online to figure it out. Read any included instructions and spend some time watching videos on bicycle maintenance.
Remember, before you purchase a bike or begin modifying an old one, talk to an expert at your local bike shop. They will be able to help you choose the proper fit for your body and alert you to any problems with the bike that need to be corrected before you can safely ride.
Staying Safe on a Bicycle
Find a wide open and paved space, such as a little-used parking lot, to use as your practice field. Even if you have ridden a bike before, you need to get familiar with the particular bike you have now.
Take your time to get your balance. Work with the brakes and gears to make sure you can stop and go smoothly. Remember that most bikes have rear brakes and front brakes; you should become more comfortable with using the rear brakes, as using the front brakes by themselves can lead to serious injury if you fly over the handlebars!
Don’t go onto the trail or road until you can move the bike smoothly, stop on a dime, and feel confident on the bike.
Here are some other ways to stay safe:
· Wear bright clothing and use reflective patches on your bike, even during the daytime.
· Pay close attention to drivers if you are biking on a road or in the city. Anticipate what drivers might do, just as if you were behind the wheel of a car in traffic.
· Know the rules of the road. Is there a dedicated bike lane? Regardless, follow all traffic rules, just as if you were in a vehicle.
· Don’t listen to podcasts or music as you ride. Always be aware of your surroundings.
· Watch the road ahead of you to avoid problems that could throw you from the bike, such as potholes or significant cracks in pavement.
· Choose your route carefully, trying to avoid construction zones and other obstacles.
Take it nice and slow at first. Plan to start with short distances, such as just around the block or down the local road and back. Rather than ride a bike up hills, stop and dismount so you can walk the bike up the hill. This will give you a little break and allow your body time to adjust. Stay on paved areas until you are more confident on the bike; then you can move to areas with packed dirt. Just as with any other exercise, the more you ride your bike, the easier it will become.
Before you begin any sort of exercise, check with your doctor first. They will let you know if there are any restrictions on bike riding for you. Now is also a good time to look into mobile medical alert systems for seniors, especially those that have GPS. The tracking ability means that when you press the button, you can get help no matter where you are if cell service is present – even if you have no clue where that actually is!
Items to Improve Bike Safety
Finally, there are some items you can add to your bike that will enhance your safety and enjoyment. Let’s take a look at some of these small necessities.
· A bell or horn that makes a loud, sharp sound should be mounted on the handlebars and very easy to reach. Use this when you are coming up on other bicyclists or walkers along your journey. Since a bike can be almost silent, this alerts them to your presence and helps avoid collisions.
· A mirror is also an excellent idea. Attach it to the handlebars and angle it properly so that you can see things coming up behind you.
· Carry a strong lock with you. If you need to stop and leave your bike behind as you enter a coffee shop, for instance, you will need a way to lock it up to prevent theft. Look for a lock that is resistant to bolt cutters. Set the combination to something you will always remember or use a lock that requires a key, which you can wear on a chain around your neck.
· Wear eye protection of some kind as you ride. This can help you avoid that nasty moment when a bug flies into your eye! Sunglasses are great. Just make sure you can see very clearly through the lenses.
· A water bottle is a must! Many bikes have bottle cages attached to the center; if not, you can add one. Come to a complete stop to take a sip. This helps you avoid distraction and potential injury.
· Wear sunscreen anytime you are outside.
· Always wear a fall alert. Whether it’s a wristband or a pendant, having the ability to call for help if you fall, get lost, or sustain an injury provides great peace of mind that allows you to enjoy the ride even more. If you choose one with GPS, that’s even better protection!
And finally, register your bike with the National Bike Registry. By inputting the serial number, you have the chance of recovering your bike if it is ever lost or stolen. Happy riding!
