8 Tips For Senior Cycling
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Has running becomes too hard on your knees? You may worry about getting enough cardio for your heart health. Swimming is a good alternative, but it doesn’t give you access to the same scenery as other outdoor activities. Enter cycling. Bike riding for seniors is a popular activity for a reason – it keeps you fit and lets you get to know your community. Follow these tips for seniors before you make cycling a part of your routine:
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Get a Pre-Ride Check-Up
Before you buy a new bicycle and all the accessories, check with your doctor. Some seniors with arthritis or chronic pain issues may require special instructions from their physician before they hit the road.
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Choose an Ergonomic City Bike
Comfort and city bikes are designed for you to ride upright. Sitting with good posture keeps lower back pain at bay for senior riders.
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Position Your Seat Back
Is biking bad for your knees? It doesn’t have to be. Pushing your seat position back a little allows you to ride at an angle that doesn’t hurt your knees or cause discomfort.
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Start with Flat Terrain
If you’re newly back on the road as a senior rider, don’t hit mountain trails. Stick with a ride around the local park on flat terrain. Paved paths are easier on your back, knees, and other joints.
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Don’t Go Too Slow
Your instincts may tell you to go slow to avoid an accident, but keeping a steady pace is better for your joints. Fluid motion is easier on knees and ankles than a slow pace that leads to stops and starts. Aim for at least 60 revolutions per minute.
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Wear a Helmet
Though you may have gotten your start on a bike back before helmets and knee pads were the norm, but it’s time to update your cycling wardrobe. Seniors are more at risk of serious injury, so equip yourself with a helmet.
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Complement Cycling with Other Workouts
Choosing the right bike and posture can keep your senior body in good shape, but too much of a single exercise can be hard on the body at any age. Complement your cycling routine with some water aerobics or yoga.
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Remember to Recover
Staying hydrated and promoting muscle recovery is especially important for older cyclists. After you get home from a Sunday ride, treat yourself to a sports drink and protein-filled snack. A warm bath in Epsom salt can also help with muscle recovery.
Senior cycling is a fun pastime and a good way to keep burning calories even after long hikes and adventurous marathons are behind you. With the right bike, posture, and post-ride recovery, you could continue to cycle well into your golden years. Here are a few good bikes for seniors to get you started on your search for the right bike:
Dreamcycle Woman Single-Speed Bike
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