3 Tips For Seniors Getting Into Biking
By Romi James, rominajames.writes@gmail.com
In our recent post “Can Riding a Bike Improve Your Mood?”, we highlighted how biking can improve your health and quality of life. Biking is good for your body, builds strength, boosts your cardiovascular system, and releases endorphins that can provide relief from mental health symptoms. The sun, fresh air, and socialization involved in biking also keeps cyclists feeling young, particularly older adults. As a study from Humboldt University found, adults over the age of 65 who biked at least three times a week had less of an experience in age-related decline.
Given all these benefits, seniors should definitely consider biking as part of their weekly workout routine. Here are some important biking tips for older adults to consider:
Prepare your mind and body for biking
A good warm-up will help prevent common bike injuries, especially if you haven’t ridden in awhile. If you’re over 50 and aren’t used to exercising, especially if you have arthritis or chronic pain issues, your first step should be to talk to your doctor about easing into exercise.
Safety first! It’s always recommended to invest in safety accessories like helmets and lights,. Comfortable shoes with proper grip and clothing that covers your limbs will help cut down on sun exposure. As for the bikes, you can always rent a BCycle before buying one for yourself. Houston BCycle rents out bicycles for less than 22 cents a day, available at 150+ stations across Houston.
Join biking groups and clubs
If you’re new to biking or haven’t been on a bike in awhile, it’s a great idea to ride with a partner or a group. If you can’t talk people you know into riding with you, consider joining a biking group or a fitness club with a biking focus. According to Maryville University’s insights on exercise science, the US has the highest rate of members in health and fitness clubs in the world. Aside from finding new people to bike with, you may even get access to other resources like trainers, equipment, or facilities to keep you in shape.
Houston has tons of cycling organizations baesd in many neighborhoods and communites, or city-wide groups that explore different parts of the city. You can do a search for Facebook groups, where you can find group riding events wherever you’re interested in riding, or to help you explore new areas. Check with your bike shop to see if they can connect you with bike instructors and other bike enthusiasts as well.
Go on accessible and easy routes
Spend time doing research on where to go. Houston is notoriously a car town, but there is still plenty of space for a wonderful bike ride if you plan your route. Ensure that your ride is easy to navigate and has a high comfort level for your level of biking experience. Fortunately, Houston is full of flat terrain with paved paths that are easier on the back, knees, and other joints. The city has invested a lot of time and resources to increase the number of high-comfort bike lanes, paths and bayou trails across the city. You can find more than 1800 miles of marked bike routes on the Houston Bike Plan website, on google maps (you might need to apply the biking overlay) or even the Houston BCycle app. Check the Houston BCycle website for suggestioned routes.
Biking is a fantastic alternative form of transportation and a multi-faceted form of exercise for seniors. It’s important for all cyclists to pay attention to what their bodies are telling them while biking. Don’t push yourself too hard, and don’t ignore the pain. Stay hydrated, eat protein-filled foods, and get plenty of rest to promote muscle recovery. If you follow these tips, you can gradually improve your endurance and skill in no time.