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.
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ann
12 Jul 2010, 04:36
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| i'm getting a 3 wheel trike, a low step. i have osteoarhritis in hips mild, is that ok. please need a ergent reply.thanks |
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sal
11 Jul 2010, 16:28
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| i'm getting a 3 wheel trike, i have osteoritis in hips mild, is that ok. please reply. |
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Marcia
13 May 2010, 13:21
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| I was walking but my knees became worse. I realized my road is not flat but
is sloped to drain off the water so the walking was putting me at an angle.
I put my bike in a stand in my living room and rode my way through various
movies and lots of music to a significant weight loss. I developed strong
core muscles which restored my lost balance due to ear problems. I just got
a recumbent trike to deal with the arthritis in my neck and back. The first orthopedist I saw told me no hospital beds, no lying around and keep moving. I had to laugh because my two dogs and my son have never given me a reason to think lying around could ever happen. |
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karen
10 May 2010, 06:37
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| I train women with arthritis, particularly in their knees. We usually walk
before our strength training, making sure to incorporate a long rhythmic
warm-up to give the joints (ligaments & tendons) time to warm-up and
lubricate the joints. If my client is having an especially painful episode, I'll have her warm-up first on the stationary bicycle, and then a more dynamic warm-up (standing) before we walk. Another option to work around the pain is to eliminate the walking for that day, and focus on using the bicycle for the cardiovascular workout, or just strength train that day. If you can change your usual strength training session to a more interval workout, you can still get a great overall body toning and heart pumping session without aggravating your arthritis any further. And it's a great way to add variety & fun to your sessions! Good luck. |
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Rose
27 Apr 2010, 15:34
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| I have been told I have no cartilage in my left knee. I am not overweight and try to eat the right foods. I go to the gym use the elliptical trainer for 30min. I wear a brace when walking but I still get pain in back of knee. I don't want to have a knee replacement if I can help it. What else is there for me to do? |
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shiva
01 Apr 2010, 12:47
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| Thanks friends, I am buying one indoor bike in this week for my father, I hope my father will be blessed by all of your suggestions, and he will become fit and fine from his over weight, |
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Jacquelyn Belknap
12 Feb 2010, 12:14
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| Is it possible you could answer some of the very important questions asked by the great people (above)? I really need the same answers as they do. Thanks!! |
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Judy
08 Jan 2010, 15:22
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| Which type of bike (recumbent or upright) is recommended for knee arthritis that now has bone rubbing on bone? Is one better than the other for this condition? |
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Gina
30 Dec 2009, 08:59
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| I dragged my stationary bike up from the basement last week and am trying to get some exercise for my arthritic knees. I just did 7 minutes and my knees hurt pretty bad afterwards, so I googled for some help and this website came up. Thank you for helping me understand that I need to start slow and build my endurance. I will do another 5-7 minutes this afternoon, then again this evening. After a week of this routine, I hope to get some relief. I'm also hoping to lose some weight because I read that for every 1 pound of weight you lose, you take 4 pounds of pressure off your knees. I am only in my early 60's and have a hard time getting around on these bad knees... but the dr. says not so bad as to have surgery, so I am left to my own devices to make my knees feel better. Thank you for offering this most useful website! |
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Joy
21 Dec 2009, 08:00
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| I have RA and and had bilateral knee replacements three years ago. Part of my physical therapy was riding a recumbent bike and it made my knees feel so much better that I bought one for home use. It's great - I ride daily and feel so much better. I wish I had something as easy to work for my hands. |
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MaryEllen Sheil
17 Dec 2009, 16:38
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| I have a standard exercise cycle and used to use it. My left knee has lost some range of motion and now I don't have the motion to pedal away. I hear there is an adaptation you can buy to retrofit the pedals so you don't have to bend your knee so much. please advise. |
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CJ
15 Dec 2009, 20:04
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| I had one knee replaced. During physical therapy, a stationary bike was part of my exercise. Surely, it is not bad for knees, if the physical therapist used it after my surgery. |
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Hassan Dhirani
15 Dec 2009, 10:33
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| HI, This is a Miracle Found thing as I also have knee Arthritis for both knees and have allready been asked by my Doctor to go for the operation, but honestly, I am scared and keeping it avoiding. I have my own Stationery bike Roting in my garage and thanks right to-day I am bringing it in the house and start riding. Thank you for the info. Please keep up the wonderful work. Hassan |
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Richard Epstein
02 Dec 2009, 11:31
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| Dear Sir, I understand the benefits of biking for arthritis but can any weighting training be beneficial and at what sets or reps. Thank you, Richard Epstein |
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Rosemary
25 Oct 2009, 08:08
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| 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 |
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Suzanne
15 Oct 2009, 10:01
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| 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. |
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Kim
26 Jul 2009, 06:03
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| 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. |
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Lorna J. Harris
15 Jun 2009, 20:02
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| 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. |
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Kathy
30 Apr 2009, 13:31
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| 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. |
