Bob Fietsam is a convert. He used to be a runner, but for the past 15 years, 77-year-old Fietsam of Belleville, Ill., has been waking up early to ride his stationary bike before going to his accounting job. He has kept fit without pounding his joints like he did when his exercise of choice was running.
“I’ve lost 30 pounds, I don’t feel pain in my knees anymore and I am able to play golf again, which I couldn’t do when I was running,” he says.
Fietsam, who has logged more than 100,000 miles, the equivalent of four times around the world, says his routine works well for him. He points out he can use the indoor bike year-round in his snowy Illinois hometown, he doesn’t have to dodge cars on the street and he can listen to the radio or watch TV during his rides. And Fietsam credits the cardiovascular benefits of cycling for giving him the stamina to continue working well into his 70s.
There’s no question that indoor cycling is an excellent way to get a cardiovascular workout without stressing weight-bearing joints, says Matthew Goodemote, head physical therapist at Community Physical Therapy & Wellness in Gloversville, N.Y. It’s also a good option for people with balance problems, he adds, because there is no need to lean the bike to turn. “People with osteoarthritis (OA) or rheumatoid arthritis (RA) who become inactive because of pain often develop balance problems, so they are less likely to injure themselves on a stationary bike,” he says.
Want to start a routine? Go for it, but start slowly, perhaps with a five-minute session at a comfortable pace three times per day, says Goodemote. “Once people can ride with no pain for five minutes three times a day, I bump them up to seven minutes, then to 10, 15 or 20 three times per day, getting them to 30, 45 or 60 minutes of exercise per day. Initially, adding five minutes seems like a big jump, but once tolerance builds, larger gains are made in shorter time frames. Down the road, people can more easily add 15-minute increments to their rides.
Benefits of Stationary Cycling
Be a pedal pusher and strengthen your heart, hips and knees.
Rosemary 25 Oct 2009, 08:08 |
| Hi I have had 2 total knee replacements and have Fibromyalgia, athritiw I did start the gym with PACE and then I kept on as I found the cycling made me feel much more alive if I can put it like that. I stopped going from Jan 2009 and found lately that I have been getting stiff etc[ as I am 69 and my hubby 72 we decided to buy a stationary bike and although I have only had it a few weeks and started slowly I find myself feeling much better my knees and thighs don't hurt as much either, I am hoping that I will be able to also lose some weight. Good luck to all |
Suzanne 15 Oct 2009, 10:01 |
| I have RA and am a big fan of indoor cycling. I used to be a runner but had to give that up when I received my diagnosis. I taught step aerobics for many years, and I now instruct indoor cycling (spinning) classes. My RA has not stopped me from keeping my workout schedule. I don't have any joint issues, and I am able to get a great cardiovascular workout with my class participants. |
Kim 26 Jul 2009, 06:03 |
| I have heard that recently there has been discussion that biking may not be as good as once thought if you have hip and/or knee pain. I have had a total knee replacement and my other knee has arthritis and I have hip bursitis. Can you tell me should I be riding a bike or has there been a recent study that is not as effective and could cause problems long term. |
Lorna J. Harris 15 Jun 2009, 20:02 |
| I enjoyed the article, and Iknow how to start walking. I have a total Rt. Replacement, and surgery on my Lt.foot. "I need" to lose 92 pounds. You article has helped me, and keep up the good work. |
Kathy 30 Apr 2009, 13:31 |
| I'm really happy to see this article. I've seen two orthopedic surgeons and
neither of them could answer whether or not stationary cycling was good for
the knee. I wonder do these people keep up with the latest developments
for arthritis. Both the stationary bike and the elliptical trainer seem to be very effective exercises for me. I have bones spurs and bone rubbing against bone in my knee. I feel absolutely no pain during or after doing these two exercises. |
