Biking is low

Jun 23, 2023

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Hopping on a bike may make you more nervous than when you were a kid, but don’t let that stop you. Cycling is one of the best ways to exercise as you get older.

“It’s low impact, so it’s often easier than walking or running, especially for those with osteoarthritis or other orthopedic issues,” says Kyle Timmerman, an associate professor of kinesiology, nutrition and health at the Miami University of Ohio and an avid cyclist.

Riding outside also improves stability, balance and spatial awareness. Some considerations can help make your ride safer and more enjoyable, especially if you haven’t been out for a ride for some time.

“If you’re comfortable on the bike, you’re going to ride more and enjoy it more,” says Leta Highsmith, a cycling instructor certified by the League of American Bicyclists. You can try out different bikes at a local cycling shop and get expert advice on the fit. Consider a three-wheeler if you have balance concerns or a recumbent bike if you have back problems.

Pedal-assist electric bikes are also an option. With extra power, you can go farther and climb hills faster but still get a workout. A 2020 study found that riders who traded regular bikes for e-bikes rode more than four times as many miles a day. Even if you already have a bike, getting it properly adjusted and tuned up can make a big difference, Timmerman says.

A bike helmet is essential for your safety. But in general, the more prepared you are for cycling, the less likely you are to experience a fall or a crash where you’ll end up relying on that helmet.

Here’s how to reduce your risk of injury while riding.

A bike helmet can protect you from serious injuries if you fall. The right fit is critical, though. Try on a helmet before you buy it so you can check the fit. Here’s how.

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