Senior Cycling: Is It Safe?
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When we are young, we are often told what great exercise cycling can be. But what about senior cycling? Is it safe, or is it too much of a strain as we get older?
First let's be clear that when people talk about cycling for exercise, they can mean two very different things: indoor cycling on an exercise bike;, or outdoor cycling on the road or at a cycle track.
Indoor cycling is obviously safer from one point of view, since there is virtually zero possibility of being hit by a truck while pedaling in your basement, and you are less likely to fall off a stationary bike. But it is also less fun, and you may find motivation becomes an issue quite quickly. To help with this you can listen to music while practicing on your indoor bike.
I do not think it is a good idea to watch TV. Exercise of any kind is much more beneficial if we stay aware of our bodies through the movement, and TV is too distracting. It is easy for the muscles to become tensed while we are engrossed in some exciting show.
If you are thinking of road cycling, have your sight and hearing checked. Deafness need not stop you cycling but you should know whether you have a hearing impairment so that you will be more careful to look around before making any maneuver. Your sight should be up to the required standard for driving a car, with glasses if you need them.
You must also be able to look back over your shoulder comfortably without losing your balance or feeling any strain. If you have any neck stiffness or injury that prevents you doing this, do not cycle on the road.
On either kind of bike, be sure that you are well positioned. Adjust the seat height so that your legs are about 80% extended when the pedal is at its lowest. Arms should be slightly bent (never lock your elbows) and you should avoid any stress on the wrists.
Cycling is good for most people's joints provided you start easily and gradually, and is much better than running which can put a lot of stress on the knees, ankles and hips, especially if running on a hard surface. If you have arthritis in the knees or hips cycling can be very beneficial, although you are advised to check with your doctor or specialist for your individual case. Cycling is often recommended before knee surgery, and when recovering from a soft tissue knee injury.
However, if you suffer from back pain, you may find it is not helped by cycling and may be worsened, especially if you cannot achieve a good posture on the bicycle. You may find swimming gives your back more relief.
For the heart and lungs, cycling can be very good indeed. A Japanese study found that many people who had chest pains on running, had no pain when pedaling. Pedaling is a smooth action that does not require such extreme bursts of energy as running, weights and many other forms of exercise. But check with your doctor before starting any new activity if there is any possibility that you have heart disease or angina.
Cycling is also very good for the thigh muscles which tend to become weak if we do not often climb stairs or engage in sports like skiing and climbing. Walking on the flat does not use these muscles hardly at all. Cycle a little every other day and stop when your legs feel heavy or you feel tired. Do not try to cycle very fast or in a very high gear. Gradually you can increase your activity until you are cycling three times a week for a half hour.
With these things taken into consideration, cycling is one of the best exercises to take up later in life and senior cycling can greatly increase our levels of fitness and resulting ability to enjoy life.
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