Here is an exercise that nearly everyone can do, even those who have mobility limitations. And it’s as effective as it is easy! Is cycling part of your weight maintenance routine?
Before embarking on any new fitness activity, check with your medical provider to see if it’s a good fit for you!
There are numerous benefits to exercising with a bike such as:
- Improves cardio fitness
- Excellent at burning calories, depending upon speed and/or resistance
- Strengthens your lower body
- Provides a low impact exercise
- Great for interval training if you vary your speed and resistance appropriately
- Safe in terms of accidents if done on a stationary bike (1)
- Reduces pain in my knees, allowing me to walk farther (my experience)
- Associated with a lower risk of early death for those with diabetes, and this likely applies to non-diabetics as well (2)
- Fun!
There are many options for cycling your way to improved fitness:
- Spin classes can really encourage you to cycle at your peak. This would burn more calories and improve fitness faster, but be cautious here if you’re not experienced.
- Riding at home is a great option as stationary bikes can be bought inexpensively – try purchasing used or choose a low cost model.
- Handcycles are the perfect option for those who wish to use their arms. They can also provide excellent aerobic exercise (3).
- Riding outdoors provides even more choices, although safety is a greater concern with this form of cycling. That said, you can choose to ride on the street, a trail, or you can even give mountain biking a try (3).
In terms of typical stationary bikes, there are three major types:
- Upright bikes position the rider above their feet, which provides a great cardio workout that also strengthens your core muscles.
- Recumbent bikes put less stress on your joints. This type of bike is a great option for those with more limited mobility.
- Dual action bikes work your upper body in addition to your legs. In many cases, the rider can choose to disable whichever part of the bike’s action they prefer. This way, they can focus on the desired area of the body (4).
Of course, cycles are found in basically all health clubs and gyms. But some clubs specialize in the use of stationary bikes. These are sometimes called cycle studios or spin studios. Have you ever tried a cycling or spin class? I haven’t…yet!
(1). https://www.healthline.com/health/fitness-exercise/stationary-bike-workout
(3). https://www.healthline.com/health/biking-to-lose-weight#safety
(4). https://www.thehealthboard.com/what-is-a-dual-action-exercise-bike.htm
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