Why Cycling at 70 (and Beyond) Is One of the Best Things You Can Do

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A determined older man wearing a bike helmet and cycling gear, gazing confidently into the camera, symbolizing strength and vitality in later life.

Should a 70-Year-Old Ride a Bike? Absolutely.

Cycling is one of the best exercises for older adults—and yes, that includes 70-year-olds. It's low-impact, easy on the joints, and fully adaptable to your personal pace and goals. Whether you're riding around the block or preparing for a cross-country tour, the benefits are profound and lasting.

As someone who’s been riding for decades and completed a 962-mile ride across Texas at age 65, I’m now training for a ride from Canada to Mexico as a 70-year-old—and I feel better than ever.

Benefits of Cycling for Seniors Over 70

1. Boosts Heart Health

Cycling raises your heart rate safely and steadily, helping reduce your risk of heart disease, stroke, and high blood pressure.

2. Supports Joint and Bone Health

Unlike high-impact activities, cycling is gentle on knees and hips. It can also help slow bone density loss and reduce osteoporosis risk.

3. Improves Balance and Coordination

Better balance means fewer falls. Cycling sharpens coordination and stability, which becomes especially important with age.

4. Reduces Stress and Lifts Mood

The rhythmic motion of pedaling, combined with fresh air and scenery, makes cycling a powerful stress reliever and mental health booster.

5. Encourages Social Connections

Whether you ride with a local group or a single friend, cycling offers meaningful social interaction—something vital for mental and emotional health.

Tips for Getting Started at 70

If you're new to cycling or coming back after a break, here are some simple ways to ease into it:

  • Start Slow: Short, low-effort rides are the best way to begin. You can gradually increase your distance and pace over time.

  • Choose the Right Bike: Comfort is key. Consider a step-through frame, upright position, or even an e-bike for extra support.

  • Wear the Gear: A properly fitted helmet, gloves, and reflective clothing go a long way for safety and comfort.

  • Ride Smart: Stick to safe routes, be alert, and always ride defensively.

  • Check With Your Doctor: Especially if you have health conditions or haven’t exercised in a while.

Training for Long-Distance Rides After 70

If you’re dreaming big—like I am—here are extra tips to help prepare for endurance rides:

  • Follow a Training Plan: Build endurance gradually with structured weekly rides.

  • Eat to Fuel: Choose balanced meals and snacks that sustain energy.

  • Hydrate Well: Keep water within reach on every ride, especially in warm weather.

  • Rest Matters: Recovery is key. Don’t skip rest days.

  • Practice in Real Conditions: Train in wind, hills, and even drizzle so you’re ready for anything.

  • Sleep Deep: Prioritize good rest—your body repairs and strengthens overnight.

Final Word: You're Never Too Old to Ride

At 70, I’m not slowing down—I’m just riding smarter. Cycling gives me purpose, fitness, joy, and adventure. If you're on the fence about getting started, know this: the road is waiting, and it doesn't care how old you are.

Just start. Just ride. Your journey is just beginning.

Location: Lubbock, TX, USA

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