The benefits of cycling for older people

Looking for an exercise to help you strengthen your bones, muscles, heart, and brain? Cycling has benefits for older people as a low-impact, low-cost, but high-reward exercise.

Cycling with Ian and Gail

Watch this video to hear from Ian and Gail about the benefits of cycling.

5 reasons to get on a bike:

1. For your heart

Cycling is a low-impact cardiovascular exercise. That means it’s gentle on your joints while giving your heart a good workout.

A 2023 scoping review found that cycling supports heart health in older adults.

Because cycling gets your blood pumping, it lowers your risk of cardiovascular disease. This includes heart attacks, strokes, and high blood pressure.

Cardio workouts also help you manage your weight. This reduces your risk of various health conditions.

2. For your brain

Your heart and brain health are linked. Supporting your heart health can support better thinking skills, too.

Research from 2025 shows that people who cycle often have:

• A lower risk of dementia
• Healthier brain areas that support memory

3. For your bones and joints

The 2023 scoping review supports that cycling helps:

• Strengthen muscles
• Support bone and joint health in your lower body

Cycling outdoors can also help you get sunlight, a source of vitamin D.

Vitamin D helps your body absorb calcium and maintain bone density. It's important for keeping your bones strong. (Sun safety still matters, so remember to protect your skin.)

Cycling is also suitable for people with osteoarthritis. Regular, low‑impact movement helps keep joints mobile and can reduce pain.

4. Reduce your fear and risk of falls

Cycling improves mobility, balance, and the strength in your legs. These things altogether help to reduce your risk of falls and injury. 

A 2022 study found that older adults who rode bikes had better balance and body control than those who did not. The study also showed that cycling improved balance more than other types of exercise.

Improved balance helps you maintain independence as you age. Reducing your fear of falls means more confidence to move around and keep doing what you love.

5. Mental health benefits

Exercise boosts endorphins and hormones that reduce pain and improve mood.

Daily exercise helps you relieve stress and sleep better at night. Low-impact physical activities such as cycling are a great option. The 2023 scoping review found that cycling improves quality of life in older people.

Cycling outdoors also means fresh air, greenery, and sunlight. These are all shown to support mental health.

Ways to make cycling possible

If you're not confident on a bicycle, there are other options to consider:

• A tricycle can offer more stability if you’re concerned about balance.
• If you don’t feel confident on a tricycle, you could also consider using stationary bikes.
• Electric bikes or electric tricycles can make outdoor cycling easier. This can be helpful if you get tired cycling up hills, for example.
• If you have visual loss, you may be able to cycle on a tandem bike with a guide.
• Groups like Cycling Without Age may be able to help you enjoy the wind in your hair if you can't cycle yourself.

Cycling Without Age

Watch this video to hear from Adrian about this organisation that give rides to people who can't cycle themselves.

Cycling safety tips

• Helmets are always essential for safety.
• High visibility vests, reflectors, and bike lights may also be critical in conditions of low visibility, such as evenings or foggy days.
• Remember to bring a water bottle with you to stay hydrated, especially on hot days. Most bikes come equipped with a water bottle holder, but if you’re missing this you can carry it in a backpack or water bottle sling.
• On sunny days consider using wraparound sunglasses to protect your eyes and see where you’re going. It's important to stay sun safe!
• Always use the cycling path and avoid riding in traffic.

Centenarian cyclists

A centenarian is someone who has lived past the age of 100 years old. Of course, not everyone is so lucky!

If you’re still cycling past the age of 100, you’d be what’s known as a ‘super ager’. That’s someone who stays incredibly healthy into advanced age.

While some of this comes down to genetics, 75% of the way you age is a matter of daily healthy choices.

Regular cycling is something you can do to promote your healthy ageing. Here are a couple of cycling centenarians you can look to for inspiration:

• 103-year-old Dr Gladys McGarey used her tricycle frequently to keep active. She also walked 3800 steps a day. She was dedicated to promoting positivity and a holistic approach to health through her books and interviews. You can watch or read about our interview with Dr Gladys here.
• Robert Marchand was a French cyclist who lived to 109 years old and continued riding his bike outside until 108. He attributed his success to a healthy diet and lifestyle, proving that there is no upper age limit to training the human body. At 105, he held the world records for the fastest 100km and the greatest distance cycled in one hour by someone older than 100.

 If you’re looking for more examples of healthy ageing, check out our page dedicated to inspirational older people.

Important safety notice: exercise with caution

Before you begin any new exercises, remember to listen to your body. Stop and seek advice from a medical professional if you feel new or increasing pain, or if you feel dizzy, clammy, or short of breath. Some exercises may not be for you. Consult a medical professional if you are unsure.

Join your community

If you would like to find local exercise classes, social activities, and helpful tips, try the quick quiz or get in contact with our helpful team on 1800 951 971.

We may be able to help you find a cycling club to join. It could be a fun way to meet likeminded people while improving your health.

References

Baughn, M., Arellano, V., Hawthorne‑Crosby, B., Lightner, J. S., Grimes, A., & King, G. (2022). Physical activity, balance, and bicycling in older adults. PLOS ONE, 17(12), e0273880. https://doi.org/10.1371/journal.pone.0273880

Hou, C., Zhang, Y., Zhao, F., Lv, Y., Luo, M., Pan, C., Ding, D., & Chen, L. (2025). Active Travel Mode and Incident Dementia and Brain Structure. JAMA network open, 8(6), e2514316. https://doi.org/10.1001/jamanetworkopen.2025.14316

Kardan, M., Akter, T., Iqbal, M., Tcymbal, A., Messing, S., Gelius, P., & Abu‑Omar, K. (2023). Cycling in older adults: A scoping review. Frontiers in Sports and Active Living, 5, 1157503. https://doi.org/10.3389/fspor.2023.1157503

Mayo Clinic Press. (2024, March 4). The mental health benefits of nature: Spending time outdoors to refresh your mind. https://mcpress.mayoclinic.org/mental-health/the-mental-health-benefits-of-nature-spending-time-outdoors-to-refresh-your-mind/

How to use this information

LiveUp provides free information to help you make informed decisions about your health. This information is for general and educational purposes only, is not intended to provide a comprehensive guide, and does not replace medical advice. Everyone is different, so some of these tips may work better for you than others. You should use your own judgment and seek medical advice when applying this information to yourself, to determine if it is suitable in your circumstances. Your use of, or reliance on, this information is solely at your own risk. Independent Living Assessment Incorporated is not responsible or liable for any injury, loss, or damage caused as a result of your use of, or reliance on, this information.

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