How to Start Cycling After 50

Endurance exercises like cycling get your heart rate up, improve your breathing, and may also help prevent diseases such as diabetes, colon cancer, breast cancer, and heart disease. Studies also show cycling can boost brain power, help treat arthritis, and strengthen the muscles you use for balance.

Riding a bike comes with the real risk of injury, especially if you cycle in or around traffic. You may also develop overuse injuries in your knees, sore muscles, and carpal tunnel syndrome in your wrists if you cycle long distances. But you can lower these dangers with proper protection, equipment, and training.

Getting the proper frame size is important because you can’t adjust it. You should be able to reach the pedals and handlebars comfortably. The straight bar of a bike should be 1-2 inches from your body when you straddle it. If you have a curved center bar on your bike, your leg should be slightly bent when you push the pedal down all the way.

If it’s been a while since you were on a bike, or if you’ve never ridden, sign up for a class. You should be able to find one via a school, your local recreation department, a nearby bike shop, or an advocacy group. You’ll learn technique, maintenance basics (like how to change a flat), and the rules of the road in your area.

Helmets help best when they fit you properly. Your helmet should sit level on your head, only one or two finger-widths above your eyebrows. The chin strap should be snug enough under your chin that no more than two fingers can fit underneath it.

Clothes that fit closely to your body are best to prevent chafing and irritation. Roll up loose pants legs or use a leg band to prevent them from catching in your bike chain. Tuck laces into your shoes. On longer rides, shorts with padding can help cushion your seat.

Start with a little light walking followed by gentle stretches to prep your muscles and joints for riding. After you cycle, give your heart and body a chance to cool down with another short walk and stretch.

Any time you sweat, you need to replace that lost fluid. Take along a water bottle when you ride and drink up as you go.

Make sure your bike has reflectors. Ride with a friend or group if you can. If not, always tell someone where you’ll be riding. Make sure you have a phone charged and handy in case of emergency.

Be aware of your surroundings, whether you’re on the road or on biking trails. Signal to others with a bell or your voice to let them know when you’re approaching from behind and follow road rules just like you would in a car.

Plan where you’ll be riding before you head out. If you’ll be on the road, choose streets with slower speeds and less traffic.

Cycling shouldn’t make you feel dizzy or cause chest pain or pressure or heartburn. Stop and call a doctor if you have these symptoms. Don’t push through injury. Give your body time to heal before getting back on the bike.