For many individuals, cycling is a lifelong activity. New technology and advances in bicycle design mean riding a bike as an older adult is more approachable than ever.
Cycling is a low impact way to move your body, explore the outdoors, and connect with others. It offers a range of health benefits that include improved joint mobility, cardiovascular health, and mental well-being.
You can approach cycling in many ways. And a range of equipment options is available to suit people with different physical needs and fitness goals.
In this article, we discuss the health benefits of cycling for older adults, equipment options, safety considerations, and more.
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- better sleep
- less anxiety
- lower blood pressure
- reduced risk of long-term health conditions and certain cancers
- improved strength
- better bone health
Aerobic activities are sustained exercises that work the cardiovascular system. Cycling is a form of aerobic exercise.
The benefits of cycling have been well-documented over the years. A 2023 scoping review examined the breadth of research on cycling and older adults, specifically. The study looked at many elements of cycling in this population, including safety, environmental factors, and health benefits.
The authors found evidence that cycling can reduce health markers such as fat mass, blood pressure, and cholesterol in older adults, as well as fear of (and risk of) falling.
Cycling can also improve metabolic parameters, including fat mass, general fitness level, and fasting plasma insulin levels. Plus, it can improve various musculoskeletal factors in older adults, such as strength, endurance, balance, and coordination.
Finally, the study cites research suggesting that cycling promotes greater happiness and maintaining quality of life. Getting out and cycling can reduce feelings of isolation and promote social interaction.
Older adults who are interested in cycling have more equipment options than ever before. As you age, you’ll want to prioritize a comfortable bike that places you in an ergonomic position.
Here are some factors to consider:
- Wider tires: Stability is a key consideration when choosing the right bike, and wider tires can help. Instead of selecting a bike with skinny road tires, look for a model with wider tires for more contact with the road surface.
- Step-through frame: Where traditional bikes have a top tube that runs from the seat post to the handlebars, some bicycle models offer a step-through frame. This means you don’t have to swing your leg high over the bike to get on.
- Lightweight design: If you don’t have the luxury of riding straight out of your garage, you may need to lug your bike around before or after a ride. If so, look for a model with a lightweight design to make carrying easier.
- Comfortable bike seat: Selecting a comfortable seat that fits your body and setting it at the right height can not only make cycling more comfortable but also decrease the risk of pain in the back, buttocks, and hips.
- Comfortable geometry: While hunching over the handlebars in an aerodynamic tuck may work well in a bike race, it’s not ideal for comfort. Consider a bicycle with a comfortable, upright position. This may mean you have a lower seat post and wider handlebars.
- Easy shifting: Bikes have gears to allow for smooth pedaling based on your speed and the terrain. Consider a bike with intuitive shifting and a range of low gears to help with getting up hills.
The traditional bike is a time-tested tool that has remained largely the same for over 100 years. However, today, you have other bike styles to consider that may suit your needs better as an older adult:
Electric bikes
E-bikes have been growing in popularity in recent years. These bikes have motors to assist with pedaling, making going uphill and cruising on flats significantly easier.
To many riders, e-bikes expand possibilities and allow them to go farther faster. But greater speed means more need for caution.
Tricycles
Having three wheels means having greater stability, which can also bring peace of mind if you’re concerned about balance. Plus, these bikes are great for carrying cargo, which can be a big plus if you plan to run errands around town.
Recumbent bicycles
Recumbent bicycles place riders in a relaxed, reclined position. This can be ideal for folks with back pain or mobility issues that make it difficult to sit upright for long periods.
Stationary bikes
If you’d like to enjoy the physical benefits of cycling without leaving home — or if riding safely outdoors is not an option for you — a stationary exercise bike may suit your needs. Some options have screens and guided classes to keep workouts engaging.
The National Highway Traffic Safety Administration offers an overview of bicycle safety geared toward adults and children alike. It stresses the importance of wearing a helmet and following the same rules as motorists when sharing the road.
Other safety tips include:
- wearing well-fitting protective equipment
- staying hydrated and listening to your body
- picking a route that is free of hazards like road obstructions, traffic, or bad pavement
- avoiding riding in inclement weather
- making sure your bike is equipped with bright front and rear lights, if riding at night
- staying alert and riding defensively
If you’re new to cycling or getting into it after a long hiatus, start slow and consider trying to ride on quiet roads, on bike paths, in parks, or on designated pedestrian greenways.
Is cycling good for the elderly?
Cycling can offer a range of health benefits for older adults. It’s a low impact activity that can improve joint mobility, cardiovascular health, and mental well-being. Plus, it’s fun.
But the decision of whether to ride a bike at an older age will depend on personal factors, such as your fitness level, comfort level, and skill level. If you’re new to cycling, start slow and listen to your body.
How long should a 70-year-old ride an exercise bike?
The CDC recommends
But if you feel excessively sore, fatigued, or tight, it may be time to take a break.
Cycling is a low impact activity that for many adults is a lifelong pursuit.
Riding a bike offers a range of benefits to both physical and mental health, and it can be a rewarding way to engage with the environment and community.
Today, bicycles have a range of features that suit older adults and make riding safer and more comfortable.