30 million Americans struggle with arthritis, according to the Arthritis Foundation. The most common form of the disease is osteoarthritis, which breaks down the cartilage cushioning the bones. The less common form is rheumatoid arthritis, a systemic inflammation of the lining of the joints. While both conditions are very painful, neither has to stop cycling enthusiasts from enjoying their favorite sport.
Benefits
Cycling for arthritis offers great benefits. It gets the heart pumping for much-needed aerobic exercise. Cycling makes arthritis sufferers feel better and enables them to go about their daily activities with less pain. It increases flexibility and reduces the risk of disability due to arthritis. It also rejuvenates healthy muscle tissue, according to a study from McMaster University Medical Center in Hamilton, Ontario. It found that older people who cycled or did other exercises three or more times per week experienced reversed biologic aging in muscle cells. The participants were 50 percent stronger by the end of the study.
Cycling Inside
Indoor cycling provides a safe way for arthritis patients to enjoy a cardiovascular workout. The activity allows movement without stress on weight-bearing joints. Indoor cycling also provides stability to arthritis patients with balance problems. Balance is a common issue for people who become inactive because of their painful condition.
Cycling Outdoors
Outdoor cycling for arthritis offers a great workout, but it has more risks. Cyclists with balance problems will have to lean to get the bike to turn, so this must be considered in advance. People who are confident in their ability should choose a bike that will be comfortable. This includes a wide saddle with gel or air filling, and a bike design that keeps them from leaning forward. A mountain bike or a cruiser works well. A recumbent bike allows the cyclist to lean back, placing less pressure on the joints.
On Your Mark, Get Set, Go
Arthritis sufferers should start cycling routines cautiously. They must talk to their doctors first and get the green light for the activity. With approval, they can begin cycling in short increments. They can start out with a five-minute session three times a day. They should ride at a comfortable pace, and increase the length of cycling sessions only if the cycling is pain-free. They can increase cycling sessions to seven minutes at a time, then 10, 15 or 20 minutes per session, three times a day. Arthritic cyclists should strive for 60 minutes of exercise per day.
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