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.
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My left knee has some osteoarthritis. Would the repetitive motion involved in riding a stationary bike be bad for it?
Thanks for any advice.
If my OA (pain) is considered mild, I hate to see what it will be like when it is considered severe. I have difficulty doing some daily activities, such as chopping vegetables, vacuuming, and walking. Some days and weeks are better than others, but I am begining to notice a negative life-style change-slowing down.
My question is where do I start to learn how to manage and hopefully improve OA symptoms?
What questions should I ask my PC doctor and what should I expect from him? Or should I go to a specialist, what kind of specialist, what questions should I ask him? Should I go to a personal trainer? Are they trained to help with OA clients? Help, I can't go to my family because they did not get the proper help, education they needed and are in the mess (joint replacements) they are in. They can not answer my questions. I do not want to be where they are-joint replacement surgery that wasn't 100% successful.
Thank you in advance for your answers. Sarah
Thank you,Patsy
I will be very much thankful to you.
Prakash Chheda.
When I read you were from Gloversville NY i couldn't believe it. I was born there. Do you know the Perrone's? Thnere's a lot of them in Gloversville.
Anyway what is the name of the device to hook up to a regular bike to make it stationery?
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.
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.
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,
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
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
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.
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