The Ultimate Guide to Cycling for Baby Boomers

​Cycling is an excellent activity for all ages, especially  seniors.  Riding a bike involves smooth motions with low impact that puts little strain on a body for all ages.  It is an activity that enables seniors to move and be active even as they get older.  If you are new to cycling, returning after a break, or currently a bike rider debating whether to continue cycling as you age, there are some things you need to know to be comfortable and safe riding a bike as you age.

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Benefits of Cycling for Seniors
Biking is considered a good activity for baby boomers because it has these benefits:

1. Promotes weight loss – a little low impact movement allows you to burn calories which will stabilize your weight or help you burn fat.  The longer you ride, the more calories you burn and weight you will lose. 
2. Great for your heart – riding a bike forces your heart to pump harder to keep cells oxygenated for the energy to keep you going. The more your ride a bike the stronger your heart becomes thus reducing your risk of suffering a heart-related ailment such as a stroke, heart attack, hearth disease, diabetes, and arthritis. 
3. Enables movement even with physical limitations – joint pain and other ailments that occur as we age may prevent some forms of exercise but cycling and other low impact forms of exercise such as swimming are many times still doable.  It is an easier exercise than walking.
4. Improves memory- movement on a bike helps oxygenate the part of the brain responsible for memory, the hippocampus and help stave off memory-related illnesses such as Alzheimer’s and dementia.
5. Reduces risk of cancer – one of the leading causes of cancer is obesity.  Losing weight through cycling will reduce the likelihood of developing some cancers.
6. Enables social interaction – while you can ride a bike solo, it is also an activity you can do with others with both old and new friends, resulting in better mental health, a lighter mood and more happiness.  Social interaction is good for brain health and results in a stronger feeling of safety, belonging and security.
7. Increases body strength – cycling improves muscle tone which contributes to more stamina, increased energy, and greater flexibility.   The resistance of pushing on the pedals causes muscles to pull on the bones increasing bone density, something that is lost as people age.
8. Cycling is fun – the power to feel free, move as you want, light and fast, with the wind on your face—that is the power of cycling for seniors. 

​Popularity of Biking on the Rise
The COVID-19 pandemic of 2020-22 accelerated the trend for outdoor activity for all ages and cycling is one activity  that saw an increase in participation.  The renewed interest has prompted communities in all 50 states to build paved paths for use by bicyclists and pedestrians.  There are also 25,000 miles of trails built on former rail beds.  Bike lanes designated with paint and with barriers separating areas from cars are also being designated on roads.  This bike infrastructure is not only being build in the US but all around the world making bike rides safer for locals and visitors alike.  
 
Safe Senior Bicycle Riding
If you are concerned about how safe it is to ride a bike as you get older, know that preparation and proper equipment will enhance your safety and well-being.

• Perform the ABC Quick Check before every ride:  Examine the air in the tires, assure the brakes work to stop the bike, the chain is lubed and flowing freeing, and quick releases on the front and rear wheels are secure. 
• Plan the route you are going to follow before heading out.
• Be alert and anticipate hazardous situations and make allowances for slower reflexes as you age.
• Utilize the proper equipment for safety such as a helmet for your head, a mirror for visibility behind you, and a front and rear light even during daylight.  Don’t ride with earphones.
• Wear sneakers or other closed-toe shoes and make sure shoelaces are secure so they are not at risk for being caught in the chain.  
• Select riding companions who are at the same fitness level as you are so you won’t be tempted to go faster than you are comfortable doing just to keep up with them.
• Use hand signals to communicate your intentions to others on the road.
• If you have to stop do so completely off the road so as not to block the way for others.

​Tips for Selecting the Best Bike for Baby Boomers
There have been many advances in bicycles over the years.  They are lighter, have an updated geometry based on what riders want today that is different from what was available when seniors were kids.  There are many different styles for every person’s riding goals.

The most significant innovation today in bicycles is the electric bicycle (ebike) and these are a fast-growing segment of the global bicycle market and are especially relevant for senior adults.  The motor and battery on an ebike provide assistance while the rider is pedaling giving an additional boost called “pedal assist.”  This enables the rider of an ebike to tackle hills with little additional effort and ride farther and longer without becoming exhausted.  Some ebikes include a throttle making it possible to ride without pedaling for a short distance.  Seniors who use a bike to carry a heavy load (i.e. transporting children, carrying groceries), want to ride further than they would normally on a non-assisted bike, be active in spite of physical limitations, or ride with a faster friend, should consider an ebike.   

Other tips for selecting the right bike for seniors include:

• Consider what type of riding you plan to do so you can select the style that will help you achieve your goals.
• Buy from a local bike shop so you can test ride before you buy, be fitted for the correct size, and have a place to get maintenance later on.  All bikes will need maintenance at some time during their lifetime so if you select a unique design, make sure you have a service center lined up in advance. 
• Set a budget that takes into consideration the quality, how frequently you plan to ride, and how to plan to use your bike.
• Outfit you and your bike with safety equipment including a helmet, bell, mirrors , reflectors and daytime running lights. 

​Bicycle Styles Popular with Seniors
There are bicycle styles for everyone from the serious athlete using a bike for a workout and to obtain or maintain fitness to the casual rider who wants to ride around town with a little low-impact movement for transportation or recreation.  Most older adults prefer a bike designed for comfort and ease of use but can take on the occasional fitness jaunt.  Here are some popular styles:

Fitness hybrid – a hybrid is a cross between a mountain bike and a road bike and is the perfect all-round bike for casual riding or fitness ride around city and suburbs on a paved or packed down trail or road.  These feature an upright riding position, medium width tires, flat handlebars, and seven to 24 gears. 

Comfort hybrid – this may also be called a “cruiser” bike because it features an upright riding position supported by a wide, padded saddle with a suspension seat post, wide tires, lightweight shock absorber in the front, and swept back handlebars with 3 to 24 gears.  Some come with smaller tires 26 inches in circumference, others come in 27 inch or its close cousin, 700C and step thru or low step frame.

Foldable bike – a bike with 20 inch wheels and a frame that folds in half, saddle that tilts up,  handlebars that fold down and pedals that retract take up less storage space and can be easily transport in a RV, SUV or minivan with no bike rack required.  The smaller wheels makes them low to the ground with enables them to fit shorter riders.  Downsides are the smaller wheels which are are appropriate only for slower, shorter trips and, even though they are more compact, they are just as heavy both folded and when riding.

Adult trikes – riders with balance issues might consider a bike with a third wheel, either two in the front and one in the back or one in the front and two in the back.  A trike is more stable to ride on flat surfaces.  Downsides are since they have an additional wheel they are heavier, not suited for riding up hills, feels like tilting to the right on road that are dipped lower at the shoulder, and the large size makes them difficult to transport.  There are electric versions.

Recumbents – these specialty bikes feature a sleek design with a laid back, low to the ground riding position that provides good hip and back support.  Because the market is smaller for these bikes they are harder to find and are more expensive.   

​If you are of the age where you have more leisure time like many seniors have, cycling is a great activity that gets you outdoors, moving, exploring new places, and meeting new people.  The old saying is true, that once you learn to ride a bike, you never forget, so hop on your saddle and ride and rediscover the freedom and joy of riding a bike once again.