If, like a few of us at Terry, you’re cruising somewhere between penia and porosis, you may be wondering what all that cycling has done for you. Here’s some of the latest research on the benefits and the unique side effects of being an enthusiastic cyclist.
Bone Density
Hardcore female cyclists who live on their bikes may be at risk of developing osteopenia or osteoporosis. According to the NIH, one season in professional cycling is enough to negatively affect bone health. I’m certainly not anywhere close to a pro but I ride every day, 2+ hours, don’t do any cross training due to bad knees, and was just diagnosed out of the blue with osteoporosis. Turns out, you can be very fit, eat a healthy diet, take lots of vitamins and hormones and still find yourself with low bone density. Half of all women over 50 will eventually develop this condition due to a variety of factors but there are some things you can do proactively to help protect yourself.
This is a good review of the research on cycling’s impact on bone density and how to mitigate risk.
https://www.trainingpeaks.com/blog/why-cycling-is-bad-for-bone-density-and-how-you-can-improve-it/
To maximize the benefits of cycling while protecting your bones, here are some recommendations:
✔️ Combine with Weight-Bearing Exercises – Walking, dancing, or resistance training helps maintain bone density.
✔️ Ensure Proper Nutrition – A diet rich in calcium, vitamin D, and protein is essential for bone health.
✔️ Use a Properly Fitted Bike – A well-fitted bike ensures good posture and prevents unnecessary strain.
✔️ Ride on Smooth Terrain – Avoid high-risk activities like mountain biking, which may increase the chance of falls.
✔️ Incorporate Balance and Strength Training – Strength training exercises such as squats, lunges, and weightlifting can complement cycling for stronger bones.
Cycling & General Health
The journal Sports Medicine has reviewed 17 studies and amalgamated the results – those who habitually travel by bike live longer, healthier lives, with a 23% higher chance of avoiding premature death. Cycling improves muscle strength and balance, enhances cardiovascular and mental health, improves mobility and is a low-impact/joint-friendly activity for those with bad knees.
The following article outlines a lot of the great benefits and backs them up with published research.
https://www.cyclingweekly.com/news/latest-news/benefits-of-cycling-334144
Me too. Severe, which is stage 4. Not riding is not going to happen but I have added things…weights, impact(low), and some walking. I highly recommend weight training which also will enhance your ride. One thing purchased was the cheaper of the vibration plates. This has tremendously helped my balance. I was getting a bit nervous Nelly on the bike, something was off. Due to the weather I didn’t ride so I don’t know if it takes two months or not but that’s about how long it was when I noticed the difference. And I love it..and I just stand there .
Love these. as women we are sometimes not studied enough by the medical community so very appreciative that you shared these.