How cycling reduces your risk of osteoporosis
Michael Speakerman from Life Cycle 55+ explains why cycling is a great form of exercise to combat osteoporosis.
Did you know that you can significantly reduce your risk of developing osteoporosis simply by exercising regularly and ensuring you receive enough vitamin D and calcium? But before you load up on supplements and hit the pavement, understand that osteoporosis is a disease that will only respond to certain types of exercise at a certain level of intensity and has a few dependencies going on. Cycling just so happens to be a very effective way to minimize the risk of osteoporosis provided we go about it in a very specific way.
How it works
Few people understand the numerous benefits cycling has on both a muscular and skeletal level. Cycling is a fabulous form of exercise that tones legs and abdominals whilst considerably improving cardiovascular fitness. When we cycle, the majority of the primary muscles are activated in the downward motion of a pedal stroke (between 12 o’clock and 6 o’clock). This is important to understand as these primary muscles (in the hips and legs) - or pistons as some may say in the cycling community, are the driving force behind the power and speed that we accumulate. This translates to a tremendous workout for the quads, hamstrings, calf muscles, hip flexors and gluteus maximus (or bum), not to mention the plantar flexors and dorsiflexors of the feet. Yet whilst cycling is primarily considered a lower body workout, the upper body muscles that provide support and stabilization certainly don’t miss out. Cycling has the added bonus of activating the abs, arms, chest, back and shoulders.
However, there is one possible short fall to all these benefits we receive.
How different kinds of cycling affect your bones
The issue surrounds the effect cycling can have on bone density. It is debatable whether cyclists are more susceptible to developing weaker bones compared to others who engage in higher impact sports. The main concern being the risk of developing osteoporosis:
"A common disease affecting over one million Australians. This disease makes bones become brittle leading to a higher risk of breaks than in normal bone. Osteoporosis occurs when bones lose minerals, such as calcium, more quickly than the body can replace them, causing a loss of bone thickness (bone density or mass).” (Osteoporosis Australia)
Wherein lies a catch-22 for those riders who choose riding due to its low impact appeal. If we were to simply hit an exercise bike indoors each day, we are possibly running the Osteoporosis gauntlet as we are limiting our motion and impact as well as our exposure to the sun. But, if we were to say, go mountain biking each day, the jarring and strain to the hips and legs we would endure would stimulate bone growth and development and thereby reduce the risk of developing osteoporosis.
This is great for those of us that can withstand this additional pressure - however for those of us who would struggle, different means may be necessary. But not all is lost! – consider that our over 60 group mixes things up quite regularly with off trail rides, and seeing as all of our rides are outdoors we receive much needed vitamin D (on sunny days) which assists our bones to absorb calcium.
So what does this all mean for Over60 cyclists?
When our hormone levels decline with age, our bones lose calcium and other minerals at a faster rate, putting us at risk of developing osteoporosis. It’s important to note that muscle strain on bones whilst cycling does somewhat help stimulate bone formation. However, if we are sweating out more calcium than we are producing, we may need to supplement our training regime with some higher impact activities such as incorporating squats, single leg dead lifts or even jogging for at least 10 minutes a day to stimulate bone formation. This in conjunction with your cycling regime, along with supplementing calcium into a healthy diet, will drastically reduce the risk of osteoporosis (of course seek physician approval before accepting any dietary advice). This is particularly important for women who will see a rapid decline in estrogenic levels during menopause and who will experience a 2% loss of bone mass annually over subsequent years.
Understanding osteoporosis is a relatively complex subject. But through a few simple techniques and remaining mindful of mixing things up and taking note of the importance of calcium and vitamin D, we can all make a real impact in minimising our risk of developing osteoporosis.
Do you prefer to run or cycle in a gym, or in the great outdoors? Let us know in the comments below.
Related links:
Cycling could save you from Alzheimer’s disease
Why cycling is a perfect form of exercise for over-60s