Safe cycling tips for the elderly so that the body stays fit in old age

No different from other age groups, the elderly also need to exercise to maintain their health. The type of exercise chosen must of course be adjusted to the ability of the elderly's body, considering that their condition is no longer as strong as it used to be. Cycling can be a solution, but you still need to apply cycling tips for the elderly so that this activity can be done safely.

Benefits of cycling for the health of the elderly

Cycling is included in aerobic exercise that is good for the heart, blood vessels and lungs. This exercise has a number of health benefits, including maintaining a healthy circulatory system, increasing muscle strength and flexibility, improving posture and body balance, strengthening bones, and cutting fat.

Compared to other types of sports, cycling is relatively easy for the elderly to do. In addition, cycling also has other advantages such as:

lower risk of injury
does not require any special basic skills
can be done with various intensities, from mild to severe
efficient and can be used as transportation
train all body muscles
can increase strength, stamina, and fitness

Cycling tips for beginner seniors

Following a cycling routine as early as possible is certainly better than starting it at an older age. However, that does not mean that the elderly do not have the opportunity to live a healthy life. You can still reap the benefits of cycling even if you just started at the age of 50, 60, even 70.

The first tip for those of you who started cycling at the age of 50 is to stay active. The more often you move, the more flexible your muscles will be. The flexible muscles will keep you from the risk of injury or sprains. You can also do light exercise such as yoga and pilates to optimize its benefits.

Meanwhile, seniors who started cycling at the age of 60 need to be more careful in carrying out this routine. One of the tips suggested to keep cycling activities safe is to modify the bicycle according to your needs. Don't forget to continue to monitor your blood pressure regularly, especially if you increase the intensity of your cycling.

The body condition of the elderly aged 60 years and over is certainly different from someone aged 40-50 years. Instead of doing long-term vigorous intensity training, you can start with a light bike ride for a few kilometers.

Safe cycling tips for the elderly

Before you start cycling, make sure that you have fulfilled all the necessary preparations. Prepare your body by getting used to actively moving, equip the equipment needed for cycling, and have yourself checked by a doctor if there are health conditions that are considered.

Once ready, also make sure that you have implemented the safe cycling tips as follows:

wearing a helmet, elbow protectors, and knee protectors
adjust the position of the bicycle seat as comfortable as possible to reduce the risk of back pain and low back
use a new bicycle or a bicycle in good condition
wear clothes in colors that are easy for pedestrians to see
install a small rearview mirror on the bicycle handlebar to increase awareness
bring drinking water during cycling
cycling on track and obeying traffic signs when crossing the highway
rest when needed and don't push yourself

Another tip that should not be missed is to increase alertness during cycling. If necessary, you can invite family members or friends to do this activity together. Besides being safer, exercising with your family will be more fun.