Want to start cycling after 50? Here's how

The Benefits of Bike Riding

Bicycling offers a wide range of health benefits that can improve your overall well-being. It strengthens your lower body muscles and boosts the production of brain-derived neurotrophic factor (BDNF), which supports cognitive function and neural health. As a low-impact exercise, cycling is great for weight management and heart health. When you ride outdoors, you also get the added benefit of being in nature, which has been shown to reduce stress and enhance mood.

Even if you haven't ridden a bike in decades, it's never too late to start. Research shows that cycling is especially beneficial for people over 50, helping them maintain mobility, strength, and mental clarity. Whether you're looking to stay active or simply enjoy the outdoors, getting on a bike can be a rewarding experience.

There’s no need to feel intimidated by the idea of riding. With the right bike and some basic training, you can easily take to the streets or trails. You don’t even have to dress like a professional cyclist—just wear comfortable clothes and a helmet, and you’re ready to go.

Choosing the Right Bike

As we age, our bodies may change, and joint pain or balance issues can make cycling more challenging. That’s why choosing the right bike is crucial. A bike that fits your body and lifestyle can make all the difference in your comfort and confidence on the road.

Lifestyle bikes are designed with comfort in mind. They often feature padded seats, easy-to-mount frames, and lower gears that make pedaling easier on your knees. Some models even come with electric assist, making hills less of a challenge.

Recumbent bikes offer full back support and a more relaxed riding position, which can be ideal for those with back or balance issues. Their lower center of gravity makes them very stable, reducing the fear of falling.

Three-wheel bikes, or trikes, are another excellent option for those who need extra stability. Modern designs are sleek and efficient, offering the same performance as traditional bikes without the worry of balancing. However, be mindful of seat height—higher models are easier to mount and dismount, especially if you have knee problems.

Coaster vs Hand Brakes

When shopping for a bike, one of the first decisions you’ll face is whether to choose coaster brakes or hand brakes. Each has its own advantages and drawbacks.

Coaster brakes, also known as foot brakes, work by pedaling backward. They are simple to use and require no hand strength, making them perfect for beginners or those with limited hand mobility. However, they can be harder to control at higher speeds and may cause skidding if not used carefully.

Hand brakes, on the other hand, give you more control. By pulling the levers on the handlebars, you can gradually slow down rather than just stop abruptly. This makes them better suited for faster rides or busy traffic areas. If you plan to ride at higher speeds, hand brakes are the better choice.

Single Speed vs. Multi-Speed Bikes

Another key decision is whether to go with a single speed or multi-speed bike. Single speed bikes are simple, lightweight, and easy to maintain. They’re great for casual riders who prefer a straightforward experience and don’t need to tackle steep hills.

Multi-speed bikes, on the other hand, offer greater versatility. With multiple gears, you can adjust your effort based on terrain and speed. These bikes are ideal for commuting, trail riding, or longer trips. However, they do require more coordination and maintenance.

Learning to Ride a Two-Wheel Bike

If you're new to two-wheeled bikes, finding your balance is the first step. Start by getting comfortable with mounting and dismounting. Sit on the seat with your feet on the ground and practice moving the bike forward slowly.

Once you feel steady, try pushing the bike with your feet while practicing steering and braking. Then, give yourself a gentle push and lift your feet off the ground. Keep practicing until you feel confident enough to start pedaling. Remember, the more momentum you have, the easier it will be to balance.

Getting Started on a Recumbent Bike

Riding a recumbent bike is different from a traditional two-wheeler, but the principles of balance still apply. The best way to begin is with help from a bike shop or an experienced rider. They can help set the seat and pedal position to ensure maximum comfort and control.

Relax into the seat, which feels like a lounge chair. Your back and shoulders should rest comfortably against it. If you tend to lean forward, adjust the seat to a more upright position. Place one foot on the ground and the other on the pedal at the top of the stroke. Push forward with your foot and lift the other onto the pedal, avoiding any sudden movements that could throw you off balance.

Trikes Aren’t Risk-Free

While trikes eliminate the need to balance, they still require careful handling. Cornering too quickly can cause the bike to tip or fishtail. To stay safe, keep your turns wide and smooth, leaning slightly into the turn to keep your weight centered over the inside wheel.

Stay Safe and Enjoy the Ride

Always wear a helmet and dress appropriately—avoid loose clothing that could get caught in the chain. Practice in safe, open spaces before heading out on the road. Use lights, reflectors, and flags to increase your visibility to drivers. And don’t forget to lock your bike securely and consider purchasing bicycle insurance to protect your investment.