Shore Fit
By Bonnie Miller
Cycling is one of the best exercises for aging bodies and beginners. I’m a huge fan of cycling and have been teaching indoor cycling for the past 12 years. There’s nothing cooler than a heart pumping, music blaring, high energy cycle class. Gyms and fitness centers are highly popular because of such classes.
The bikes track mileage, calories burned, and pulse. A workout typically involves a simulation of a real outdoor ride with climbing, sprinting, and coasting. The cycling varies between sitting and standing, and the speed, resistance, and intensity levels can be adapted to your skill level. It’s an aerobic activity that gets your heart pumping, improves endurance and heart health, lowers blood pressure and stress levels, and strengthens hip and leg muscles (the gluteus muscles, hamstrings, quadriceps, and calves).
Another benefit is that indoor cycling is low impact, so it’s the perfect exercise for people with joint pain. Because cycling is a low-impact sport, it reduces strain on the joints for those who just can’t do that high impact pound anymore. Biking can actually slow down the aging process. Who doesn’t want that? If you have balance problems, an indoor cycling class can be a safe alternative to other forms of cardiovascular exercise because you exercise while seated. If your balance is good enough to get on and off the bike safely, then you should be good to go. However, if you feel unsteady when mounting or dismounting, a stationary recumbent bike might be a better option for you. I miss teaching indoor cycling so much but I know plenty of gyms that are currently offering cycle classes outdoors.
Did you know that riding a bike offers a whole host of additional health benefits besides the physical perks? Aside from using your rides to get in your necessary dose of exercise, there are other health benefits you get by spending more time in the saddle. Cycling can boost your brainpower and help to stave off Alzheimer’s in the elderly. Faster recovery for older adults with knee issues, back pain and osteoarthritis was recognized when cycling was introduced to their routines. This just proves that as we get older, taking time to exercise, even just spinning a few minutes a day can be greatly beneficial. Cycling is also great for your heart and can lower your blood pressure. Weight loss is one of the big benefits of cycling and older adults who are diabetic can drop visceral fat (harmful fat that can increase the risk of health problems such as heart attack and stroke) if exercise along with diet is part of their routine.
Cycling improves your endurance and stamina. It is a low impact, low-stress exercise, which makes it ideal for so many whether you’re older, have injuries or a beginner to exercise. It has so many benefits for everyone. If you haven’t tried it, I highly recommend you give it a chance. It may take your derrière a little time to get used to it (and they always make seat cushions or padded shorts) but once you try it, you’ll be hooked. Happy trails!
Bonnie Miller is certified fitness instructor at the Ocean City Aquatic and Fitness Center and the JCC in Margate. She is a mom of three and resides Somers Point.
