Aging doesn’t mean slowing down—it just means getting smarter about how we move. And when it comes to staying active, protecting your joints, and keeping your bones strong, cycling is one of the best ways to do it. But wait—haven’t we all heard that weight-bearing exercises like walking and strength training are better for bone health? If that’s the case, where does cycling fit in?
While I’m neither an MD or nutritionist, I have assembled some evidence-based information about the science of bone health, aging, and cycling. Always consult your doctor before starting any new exercise or making changes in your diet.
Now, let’s break down exactly how cycling benefits bone density, joint mobility, and overall longevity for older riders, backed by science and practical tips to make the most of your rides.
The Science of Bone Health and Aging
As we age, our bone density naturally decreases. According to the National Osteoporosis Foundation, adults start to lose bone mass in their 30s and 40s, and the risk of osteoporosis increases significantly after 50 (NOF, 2023). This loss of bone density can lead to fractures, particularly in the hips, spine, and wrists.
Why Does This Happen?
- Slower Bone Regeneration – Our bodies constantly break down and rebuild bone. As we age, bone formation slows, making bones weaker.
- Hormonal Changes – Post-menopausal women experience a sharp drop in estrogen, which plays a crucial role in bone maintenance.
- Nutritional Deficiencies – A lack of calcium, vitamin D, and magnesium can further speed up bone loss.
The good news? Exercise helps slow this process down—big time.
How Cycling Helps Bone Health
Cycling is often considered a low-impact activity, meaning it doesn’t stress the bones as much as running or weightlifting. However, it provides several key benefits that indirectly support bone health:
1. Improved Joint Mobility = More Activity = Stronger Bones
One of the biggest barriers to exercise as we age is joint pain. Cycling keeps you moving without putting too much strain on your knees, hips, or ankles. The fluid, circular motion of pedaling helps lubricate the joints, keeping them mobile and reducing stiffness over time (Arthritis Foundation, 2022).
Takeaway: The more you move, the more you stimulate bone-building activity. If joint pain prevents you from walking or running, cycling is an excellent alternative.
2. Strengthens Supporting Muscles to Protect Bones
Even though cycling isn’t a weight-bearing exercise like running, it strengthens the muscles around your bones—and that’s just as important. Strong muscles help absorb impact, reducing the strain on bones during daily activities.
🚴 Cycling works major muscle groups, including:
- Quadriceps & Hamstrings – These power your pedal stroke and support your knee joints.
- Glutes – Key for hip stability and lower back support.
- Core & Lower Back Muscles – Essential for balance and posture, helping prevent falls (which can lead to fractures).
Takeaway: Think of cycling as bone-protection training—stronger muscles mean less risk of falls and fractures.
3. Cycling Increases Bone-Stimulating Activities
While cycling alone doesn’t put direct impact on bones, it encourages other weight-bearing activities that do. Here’s how:
- Many cyclists cross-train with strength exercises, hiking, or yoga—activities that increase bone density.
- Cycling reduces the risk of arthritis and injury, keeping you more active for longer.
- Regular riders often have higher energy levels, making them more likely to engage in other beneficial activities.
Takeaway: Cycling makes you more active overall, which indirectly strengthens bones.
Optimizing Your Cycling Routine for Bone Health
1. Add Strength Training
Since cycling alone isn’t a weight-bearing exercise, adding strength training twice a week is the best way to protect your bones. Research shows that resistance training improves bone mineral density, particularly in postmenopausal women and older adults (Journal of Bone and Mineral Research, 2021).
💪 Best Bone-Boosting Exercises for Cyclists:
- Squats
- Lunges
- Deadlifts
- Resistance band exercises
- Bodyweight exercises (planks, push-ups, step-ups)
2. Prioritize Calcium & Vitamin D
Even with the best exercise routine, your bones need the right nutrients to stay strong.
🥛 Best Bone-Friendly Foods:
- Dairy (yogurt, cheese, milk)
- Leafy greens (kale, spinach)
- Almonds
- Sardines & Salmon (bonus: omega-3s reduce joint inflammation)
- Fortified cereals & plant-based milks
☀️ Vitamin D Tip: Get at least 15 minutes of sunlight daily, or consider a vitamin D supplement if you live in a cloudy area.
3. Mix in Weight-Bearing Activities
Cycling is great, but it’s even better when combined with other activities that stimulate bones.
🏃 Best Weight-Bearing Activities to Pair with Cycling:
- Walking
- Hiking
- Tennis
- Dancing
- Resistance exercises
4. Stay Hydrated & Maintain Flexibility
Hydration helps keep joints lubricated and prevents muscle cramps, while flexibility exercises improve range of motion and reduce injury risk.
🧘 Try:
- Yoga or Pilates for flexibility & balance.
- Foam rolling to reduce muscle tightness.
- Post-ride stretching to keep joints mobile.
Final Thoughts: Can Cycling Improve Bone Health?
Absolutely—but it works best as part of a well-rounded plan.
Here’s the bottom line:
- Cycling improves joint mobility, muscle strength, and overall activity levels, reducing bone loss.
- Adding strength training, weight-bearing exercises, and proper nutrition makes cycling even better for bone health.
- Consistency is key—keeping active every week is the best long-term strategy for strong bones.
So, whether you’re cycling through the countryside, cruising on a spin bike, or enjoying a casual ride, know that every pedal stroke is helping keep your body moving for years to come.
What’s Your Experience?
Have you noticed improvements in your joints or bone health since cycling? Share your thoughts in the comments.
