Pedal Power: Why Cycling May Be One of the Best Exercises for Healthy Ageing
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Why Cycling May Be One of the Best Exercises for Healthy Ageing
Cycling is one of the most effective, low-impact exercises for healthy ageing. It strengthens your muscles, protects your heart, improves mental health, and may even slow biological ageing at the cellular level. And the best part? You can tailor it to suit your fitness level — even from the comfort of your armchair.
Which Muscles Does Cycling Work
Cycling is a lower-body powerhouse that also engages your core. It strengthens:
· Quadriceps and hamstrings – The main drivers in each pedal stroke.
· Glutes – Activated when pushing the pedals downward.
· Calves – Provide stabilisation and power.
· Core and lower back – Keep you upright and balanced during rides.
Whole-Body Benefits of Cycling
Cycling doesn’t just tone your legs — it benefits nearly every system in the body:
· Heart & Circulation – Boosts cardiovascular health, lowers blood pressure, and improves circulation.
· Joint-Friendly – A low-impact activity that’s easy on knees and hips.
· Balance & Coordination – Helps reduce the risk of falls as you age.
· Mental Health – Enhances mood, reduces stress and anxiety, and releases those feel-good endorphins.
Fascinating Science-Backed Insights
1. Telomeres & Biological Ageing
· A systematic review in Sports Medicine–Open found that regular aerobic exercise like cycling helps preserve telomere length — a key marker of biological ageing.
What are Telomeres? Click here for my Blog
· A Brigham Young University study showed that cycling sprints can reduce biological age by up to 9 years.
2. Senolytic Effects of High-Intensity Cycling
· A Taiwanese study revealed that one session of HIIT cycling halved cellular senescence markers (p16 mRNA) in thigh muscles — an effect not seen with low-intensity cycling.
what is cellular senescence? Click here for my Blog
3. Immune System Ageing
· Endurance cycling significantly reduces markers of senescent immune cells, helping to keep your immune system young and robust.
4. Mitochondrial and Epigenetic Benefits
· HIIT and endurance cycling increase mitochondrial proteins, boosting energy at the cellular level.
· Cycling induces epigenetic changes that positively affect cognition, metabolism, and heart health.
5. Vascular and Organ-Level Protection
· Research in Frontiers in Physiology shows regular cycling helps preserve vascular flexibility by reducing ageing in blood vessel cells.
6. Take Action Now
Cycling is more than just exercise — it's a joyful, freeing movement that strengthens your body, supports your mind, and slows the effects of biological ageing. Whether you're cruising through nature, powering up hills, or gently pedalling at home, every ride is a step towards better health. check out these options:
Choosing the Right Bike for You
Whether you prefer the open road or the living room, there’s a cycling option for everyone. In this section I aim to provide you with ideas and examples of products to help you on your way to a healthier future. Products are selected with range of abilities in mind. These bikes are at the entry level price point.
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Outdoor Options
Road bikes- Excellent cardio fitness and speed whilst on the road. Schwinn Phocus 1600 road bike
Mountain bikes - Perfect for tracks and trails Protocol 1.0 Men and women mountain bike
Hybrid bikes – Great for mixed surfaces.
Electric bikes (e-bikes) – Offer motor assistance for hills or longer distances. Schwinn Marshall Electric Hybrid bike.
Indoor Options
· Upright stationary bikes – Mimic outdoor cyling.
HNLIY legs and arms exercise bike
· Recumbent bikes – Offer excellent back support and joint comfort.
Mobo Cruiser Triton Pro Recumbent Trike
· Pedal exercisers – Compact devices you can use from your chair or at a desk.
CubiiJR1, Elliptical exerciser
Mini under the desk bike pedal
Fitdesk Under Desk Cycle magnetic pedal
Resources
Burd, N. A., West, D. W. D., Staples, A. W., & Phillips, S. M. (2010). Human exercise-mediated skeletal muscle hypertrophy is an intrinsic process. The International Journal of Biochemistry & Cell Biology, 42(9), 1371–1375. https://doi.org/10.1016/j.biocel.2010.05.005
Chung, H. Y., Cesari, M., Anton, S., Marzetti, E., Giovannini, S., Seo, A. Y., ... & Leeuwenburgh, C. (2018). Molecular inflammation: underpinnings of aging and age-related diseases. Ageing Research Reviews, 40, 76–95. https://doi.org/10.1016/j.arr.2017.08.001
Frontiers in Physiology. (2023). Endurance exercise and vascular ageing: how training reduces cellular senescence in blood vessels. https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2023.1138162/full
NAD Research News. (2024). High-intensity, not low-intensity exercise, acts as a senolytic. NAD.com. https://www.nad.com/news/high-intensity-not-low-intensity-exercise-acts-as-senolytic
Phillips, N. (2023, October 24). This type of exercise may have the most anti-aging benefits, according to new research. EatingWell. https://www.eatingwell.com/endurance-exercise-anti-aging-benefits-new-research-8363872
ScienceDaily. (2017, March 7). High-intensity interval training helps reverse aging at cellular level. https://www.sciencedaily.com/releases/2017/03/170307155214.htm
Voelcker-Rehage, C., Godde, B., & Staudinger, U. M. (2010). Cardiovascular and coordination training differentially improve cognitive performance and neural processing in older adults. Frontiers in Human Neuroscience, 4, 55. https://doi.org/10.3389/fnhum.2010.00055
Wegmann, F., Drey, M., Wehrle, A., & Schmid, S. M. (2022). Physical activity and telomere length: A systematic review. Sports Medicine – Open, 8(1), 1–17. https://sportsmedicine-open.springeropen.com/articles/10.1186/s40798-022-00503-1
Disclaimer: This blog post is for informational and educational purposes only and is not intended as medical advice. Always consult your doctor or qualified health professional before making changes to your diet, exercise, or health routines