Scientists believe being physically inactive and eating an unhealthy diet can contribute to sarcopenia, age-related progressive loss of muscle mass and strength.
The main symptom of the condition is muscle weakness. To combat physical and mental declines, regular exercise – like a daily bike ride – can help slow or even reverse some of these effects.
“Regular physical activity helps seniors maintain good health, improve their quality of life, and increase their overall well-being,” Mary Sabat, MS, RDN, a personal trainer and dietitian in Georgia, said. “It can enhance physical strength, flexibility, and endurance, making it easier to perform daily activities and maintain independence.”
More retirement villages and land lease communities encourage residents to get out on their bikes, and there are biking clubs for people of all ages.
While almost all forms of physical activity improve physical and mental health, cycling is particularly well-suited for those in their golden years due to its accessibility. After all, cycling is easy on the joints, even for those with joint pain or injuries.
“It can be tailored to individual fitness levels and adjusted to accommodate different abilities and physical limitations, too,” said Mary. “Recumbent bikes, trikes, or electric-assist bicycles can be used to make cycling more accessible for those with mobility challenges or balance issues.”
Robert Patterson, a cyclist and lawyer, has been cycling for more than 40 years. He points out all the obvious aerobic and strength-building gains he’s enjoyed over the years, but also the psychological benefits.
“Cycling also benefits my mental health. My attitude and overall focus are always improved by being on the bike,” he says.
Benefits of cycling:
- Improves health of heart
“Cycling is a low-impact aerobic exercise that helps improve cardiovascular fitness, strengthens the heart muscle, and enhances blood circulation. It can lower the risk of heart attacks, strokes, and high blood pressure, thereby promoting a healthy heart,” said Mary.
- Reduces risk of chronic diseases
“By incorporating a ride here and there into their routine, seniors can reduce the risk of chronic conditions. These conditions can be debilitating, but with regular exercise, seniors can take proactive steps toward prevention and management,” said Josh Weight, a certified sports physiotherapist and the director of Gravity Physio in Australia.
- Strengthens and protects joints
“Cycling is a low-impact activity that puts minimal stress on the joints, making it an excellent option for individuals with joint-related issues. It provides a cardiovascular workout without placing excessive strain on the knees, hips, or ankles,” Mary said.
- Develops muscular strength, endurance, and power
Age-related muscular decline accelerates as people age making it more challenging to continue doing everyday activities like climbing stairs or carrying groceries. It’s important to participate in exercises, like cycling, that will help maintain or build muscle mass over time to safeguard your ability to perform these daily activities.
- Enhances balance and coordination
“Cycling requires balance and coordination to stay upright and navigate,” says Andrew White, a personal trainer and owner of Garage Gym Pro. “This can be especially beneficial for seniors as these abilities tend to decline with age, increasing the risk of falls and injuries.”
- Makes it easier to manage weight
“Cycling can help seniors maintain a healthy body weight, reduce excess body fat, and prevent obesity-related health issues,” Mary said.
- Provides social opportunities and connection
Montefiore Randwick is part of Not For Profit organisation Cycling Without Age. TriCare’s Hastings Point Retirement Community’s cycling group is pictured below. There are a multitude of community cycling groups.
- Boosts mental health
“Regular exercise releases endorphins which can elevate mood and reduce symptoms of anxiety and depression,” Mary said.
- Enhances brain function
“Studies have shown that physical activity can have positive effects on cognition and may help reduce the risk of cognitive decline and dementia in older adults. Exercise promotes better blood flow to the brain, stimulates the release of hormones that support brain health, and improves memory and attention,” Mary added.