Cycling in your 50s is a different ride than it was in your 20s. Now that you're middle-aged, you have physical issues to consider. These issues don't mean you can't pedal with the best of them, but they might require that you get an OK from your doctor and ensure that your cycling equipment supports your needs.
Arthritis Issues
Ostoearthritis is the breakdown of the cartilage in your joints, and it usually strikes people age 40 and older, according to MayoClinic.com. Because you're in your 50s, this could be something you have to deal with when cycling. However, cycling creates a lower impact on your knees and hips than running or walking. If your doctor gives you the OK to cycle, it will provide an effective cardio workout and it will also strengthen the muscles around your joints.
Heart Issues
Cycling requires endurance, so you'll need a strong heart. Your risk of heart disease increases as you age so you need to be aware of whether you have any risk factors for heart disease. Among them are high cholesterol, diabetes, family history of heart disease, high blood pressure and smoking. If you have any of these risk factors, talk to your doctor about what lifestyle changes you should make to lower your risk and strengthen your heart muscle. If you experience chest pain or shortness of breath with exertion, tell your doctor and ask for advice about an exercise routine that includes cycling. If you have peripheral artery disease, which results in leg pain during walking or other exercise, ask whether cycling is appropriate for you and what warning signs you should watch out for.
Prostate, Bladder and Sexual Issues
The National Institute on Aging notes that prostate problems are common among men after age 50. So are bladder problems and sexual dysfunction. This means you'll have to be especially careful when cycling, because bike riding can place too much pressure on the perineum between your genitals and rear end, which can compress the nerves that control the lower half of the body. Chief among these nerves is the pudendal nerve. Its compression can exacerbate prostate enlargement and cause bladder problems and sexual dysfunction.
Bike Fit Issues
The right cycling equipment and bike fit can help make the ride smoother when you're in your 50s. First, get a saddle that relieves pressure on the perineum. These saddles will have extra gel padding and a special shape such as a noseless or horseshoe shape that takes away pressure on your crotch. Ensure that the saddle is at the right height to reduce stress on your knees and hips. You should be able to touch the ground with your tip toes only when sitting on the bike. Also, your leg should remain just slightly bent at the bottom of a pedal stroke. Finally, get a bike that allows you to sit in an upright position to reduce stress to your back. That would mean choosing a comfort bike or a mountain or road bike with extended handlebars.
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