Why you should take up cycling when you turn 50
In 2018, 27% of the adult population in the UK was classified as ‘Inactive’. These adults had reported 30 minutes or fewer of moderate or vigorous physical activity. It is estimated that physical inactivity is responsible for between 6% and 10%, and increases the risk of getting major non-communicable diseases, such as coronary heart disease, type 2 diabetes, breast and colon cancer. The NHS recommends that adults should do some form of exercise at least once a day, both moderate and vigorous. Moderate physical activity raises the heart beat, and can be achieved by walking, dancing, and riding a bike. Any activity that requires a large amount of effort is considered vigorous activity, also known as high-intensity exercise. Some examples are running, walking up stairs, and cycling fast or up hills.
An often overlooked method of physical activity in older adults is cycling. Cycling is a good avenue for older adults to incorporate physical activity into their everyday life, as it is a health-promoting and widely accessible transportation option. Unlike jogging, riding a bicycle doesn’t put your joints under undue stress, as it is a low impact exercise.
A review of past published research concluded that cycling provides a variety of health benefits, with most studies finding evidence for a positive relationship between cycling and a lowered risk of cardiovascular diseases, cancer and morbidity in middle-aged and older adults. Additionally, commuter cycling can substantially improve cardiorespiratory performance in sedentary adults, as a couple of short trips each week can help meet the recommended amount of physical activity.
Physical exercise induces structural changes, promoting neuroplasticity in the brain, which in consequence have psychological benefits. Participating in higher amounts of physical activity is associated with a reduced risk of a decline in cognitive abilities and impairment due to aging. A study published in 2017 found that six months of aerobic exercise, such as cycling, benefited functional ability in individuals with early-onset Alzheimer’s disease. Participants were asked to increase their weekly activity by 21 minutes until they reached the current public health recommended target duration of 150 minutes per week. They concluded that the participants with higher levels of aerobic exercise had a higher functional ability compared to those who did not change their weekly activity. Additionally, researchers found that changes in the cardiorespiratory system were associated with an improvement in memory performance.
A study conducted by Aging Cell in 2018 found that the immune systems of long-distance cyclists had higher levels of T cells, compared with their less active counterparts. Additionally, the adults that cycled regularly showed lower levels of immunosenescence- the gradual deterioration of the immune system that comes with aging. These results indicate that adults that partake in physical activity such as cycling will be better prepared to fight infectious agents, such as viruses and bacterial infections.
Another significant benefit of regular physical activity, such as cycling, is its positive impact on mental health. Regular exercise can reduce the risk of developing depression and anxiety, which are the two most prevalent mental disorders. Cycling can improve your mood, alleviating symptoms of anxiety, depression, and reducing stress. A study published in Science Direct found that aerobic exercises, such as riding a bike, were successful at decreasing feelings of anxiety in their participants over time, possibly preventing panic attacks or anxiety disorders. Another study conducted in Barcelona, Spain, found that adults that rode a bike to commute 4 or more days a week were at a lower risk of being stressed compared to those that cycled less or not at all.
Cyclists reported using their bikes as a form of transport, such as Deborah, 51, who rides a bike several times a day to get to work, to friends' houses, to go to the beach, or just cycling to get out and be active. She mentions that using a bike is efficient and exhilarating. Others, such as Claire, 56, started cycling more often these last six years as a form of physical activity, taking into consideration her own carbon footprint. She uses her bike to commute every day to work, remarking that the journey is the same if not quicker than by train.
At FitQuid, we strive to promote a healthy lifestyle for our community. Physical activity such as riding a bicycle is a great way to introduce moderate to vigorous exercise into our everyday lives, and meet the current public health recommendations. By motivating FitQuid’s users to become more active, we want to reduce sedentary habits and improve our quality of life, becoming an overall happier individual.
