The rate of cycling among people aged 60-79 is skyrocketing, which is clearly a good sign. In developed countries, up to 22% of adults cycle. In the past, bicyclists over 55 years of age were rare, especially for those over 75 who were almost unavailable. However, maintaining cycling in the elderly is not easy when their bones and muscle structure are impaired. Engaging in vigorous physical activities can cause pain. However, the benefits that it brings to the body of the elderly far exceed the limitations it faces. Here, Giant International will show you the benefits of cycling as you age and how to properly cycle.
Cycling causes less impact than running
The golden age of each person’s health lasts from 20 to 35 years. After this stage, your muscles, heart and lung function gradually weaken. As you get older, your ability to exercise and your ability to recover afterwards will decline sharply.
When jogging, the pressure on the joints will be greater when your feet are in contact with the ground. The circular motion of the car helps ensure that energy and nutrients are delivered evenly, to the cartilage, helping to prevent arthritis. Motion when cycling will be extremely smooth and stable. Your muscles will be moving without causing too much impact on your knees and ankles. In fact, cycling will be a perfect physical activity for those who recover from an injury. Therefore, it can be said that cycling is extremely suitable physical activity for the elderly. Cycling is one of the best exercises for the aging body. It helps your cardiovascular system and heart healthy. Many studies show that cycling can actually slow down the aging process in various ways.
Benefits of cycling in the elderly
Build strength, stamina and reduce aging
Cycling makes your whole body active, not just your feet. If you consistently ride regularly, you can build your physique very fast and enhance health and fitness.
Cycling can really slow down the aging process. One study compared cyclists aged 55 to 79 with a group of healthy adults who did not exercise regularly. Results showed that bicyclists lost muscle mass more slowly than those who did not exercise.
Maintain mental health
Cycling is the best exercise and a great way to combat symptoms of depression, anxiety or high stress. You will enjoy the rush when cycling because it affects the levels of serotonin, dopamine and phenylethylamine – hormones that make you feel happier, more satisfied and more alert. The seniors who participated in the study found that their physical condition improved and worked better than other physical activities (after biking with cycling), along with a better sense of self. Dear. Cycling helps people relax, support confidence and even socialize – when it comes to group cycling. Increased blood flow effectively transports oxygen to all organs, including the brain.
Keep weight under control.
If you stick with cycling, you will burn about 300 calories per hour, depending on your current weight and pace. It helps boost your metabolism, which means you’ll burn calories even when you rest. As a perfect cardiovascular exercise, it helps to burn fat and gradually build muscles, especially the thighs and hips. When cycling in winter: the temperature decreases, the body’s metabolic rate increases slightly, calories are consumed more in the long run.
Good for the heart and immune system
A great cardiovascular exercise will improve your fitness and help you stay healthy. Cycling ensures a lower resting pace and helps your heart to reach the optimal steady beat. If you ride a bike regularly, you can boost the health of your cardiovascular system by 3 – 7%. Your cholesterol level will be kept stable, especially for men. When the amount of fat in the blood decreases, the risk of heart disease decreases. Plus, if you cycle for about half an hour a day, you’ll lower your risk of diabetes and other health problems like kidneys, skin conditions and eye disease.
As you get older, your thymus, an organ that produces T cells, shrinks. T cells participate in your immune response to antigens. The cyclists in the study seem to produce as many T cells as younger individuals. It strengthens your skeletal system and boosts your immunity, fights the illnesses of the elderly.
Cycling can also help you live longer. People who regularly travel by bicycle have a lower risk of death, cardiovascular disease and cancer than those who do not ride a bicycle.
Good for the brain
Some mental activities such as vocabulary usage, processing speed, memory and reasoning tend to decline with age. However, even if you are not a professional cyclist, you can improve brain function by cycling. Scientists report that those who exercise for 30 minutes on a stationary bike are better able to remember things, use reasoning and strategize after exercise.
Your brain loses gray matter as you get older even when you are healthy and has no Alzheimer’s or dementia. The amount of white matter also decreases gradually after each birthday. Cycling can increase both white and gray matter, especially in areas of the brain that are responsible for control and memory. It can also improve the growth of nerve cells, helping people maintain their ability to learn. White matter is important for connecting different areas of the brain. The strong connection between neurons helps better learning and mental processing. Maintaining white matter helps maintain your ability to think quickly.
Bicycle tips for the elderly
As you get older, your mobility may be limited. Common conditions like arthritis can impair the ability to cycle. Cycling increases your heart rate but can hurt your body. With the following tips, your joints and muscles will limit damage:
Protect your knee
Keep your knees steady, this can help you gain more strength in your kicks and minimize pain after completing your trip. Ideally, keep the thighs and shin in a straight line. When your knees roll in or out, the kneecap will no longer move smoothly. This can cause problems with your cartilage, especially if you already have a medical history of inflammation. Choose a bike with a saddle away from the handlebars to improve your knee maneuverability. Sitting too close to the steering wheel changes the angle of your knee, causing discomfort when you cycle.