QUESTION: Now that I’m into my 70s, my wife is urging me to give up cycling. She’s fearful that I’m overdoing it. But I feel good, and I think cycling contributes to that. What evidence of benefits of continuing to cycle into my senior years can I tell her about? —Anonymous
RBR’S STAN PURDUM REPLIES: Well, a big benefit is that cycling often has a positive impact on longevity. So if you continue cycling, there’s a good chance that you will help her avoid early widowhood.
One study from 2018, published in the journal Aging Cell, followed 125 long-distance cyclists into their later years, and found that exercise in advanced age can prevent the immune system from declining and thus protect riders against infections.
Another study, this one from the Journal of Personality and Social Psychology in 2002, did not look at cycling specifically, but instead examined how aging stereotypes affect self-perception and survival. It noted that age stereotypes are adopted long before someone actually becomes old. As a result, younger people tend to accept these stereotypes without questioning them, and by the time they reach old age, these beliefs are deeply internalized.
The upshot is that we should not be too quick to buy into the age stereotypes such as these common ones:
- Older people are frail and weak – Many assume aging inevitably leads to physical decline, but plenty of older adults remain active and strong.
- Older adults are resistant to change – This stereotype suggests that older individuals struggle with new technology or ideas, though many embrace lifelong learning.
- Older workers are less productive – Some believe that aging reduces workplace efficiency, despite evidence showing that experience often enhances productivity.
- Older adults are lonely and isolated – While social circles may shift with age, many older individuals maintain strong relationships and active social lives.
- Older people always have memory declines – While cognitive changes can occur, many older adults retain sharp memory and mental agility.
- Older people don’t contribute to society – This stereotype ignores the valuable contributions older adults make through mentoring, volunteering, caring for the later generations and leadership.
- Older people are sexually inactive – 34% of 18-64-year-olds assume this but only 21% of people over 65 say this is their experience.
These stereotypes can shape self-perception and even impact longevity.
What’s more, a study published by The Wall Street Journal found that many negative stereotypes about aging are unfounded and that to age well, we should change how we feel about aging.
The aforementioned study from the Journal of Personality and Social Psychology (JPSP) concludes that up to 75% of longevity is influenced by non-genetic factors, like behavior and mindset, and found that people who have a more positive attitude about aging tend to live longer.
When dividing study participants into two groups based on their attitudes about aging, the study found that the more positive group lived about 7.6 years longer on average, and that even after adjusting for factors like gender, loneliness, health, and socioeconomic status, the results remained the same: having a positive perception of aging was linked to a lower risk of death.
A further part of the JPSP study showed that a strong will to live — defined as “a judgment that the perceived benefits of one’s life outweigh the perceived hardships” — plays a positive role in extending one’s lifespan.
To return to the aging cell study, it compared 125 older adults (ages 55–79) who had stayed physically active through cycling with 75 similarly aged adults who were not regularly active, plus 55 young adults who did not exercise regularly. The study found that:
- Cyclists had more fresh, functional immune cells compared to inactive older adults, and their levels were similar to those of young adults.
- Cyclists had higher amounts of IL-7 (a substance that supports thymus function) and lower IL-6 (which contributes to thymus shrinkage).
- Cyclists showed fewer signs of immune aging, including better balance of certain immune cells that help regulate inflammation.
Overall, that study suggests that while staying active may not stop all aspects of aging-related immune decline, it has a positive impact on much of it.
You may want to spend some time contemplating all of this, but perhaps the best way to do that is while mounted on your bike and pedaling for all you’re worth.
Stan Purdum has ridden several long-distance bike trips, including an across-America ride recounted in his book Roll Around Heaven All Day, and a trek on U.S. 62, from Niagara Falls, New York, to El Paso, Texas, the subject of his book Playing in Traffic. Stan, a freelance writer and editor, lives in Ohio. See more at www.StanPurdum.com.
I’m 79 in nine weeks time, and I’m still keen to train and race. As such I’ve been interested in how cycling might imrpove my general wellbeing. My Garmin records my Vo2max at 44 and as being in the top 5% for my age. Then I saw the following You Tube video of GCN’s Dan Lloyd and how Vo2max is a strong predictor of longevity. Here’s a link, it’s safe. I’ll keep cycling and running for as long as possible.
https://www.youtube.com/watch?v=CAGq_KUSrxw
Stay well folks, get on your bike.
Regards
Brian
I turned 80 last November and I started cycling after I turned 60. My reason for taking up cycling was I thought it would be good for my health. I quickly discovered that it was not only good for my health but I immensely enjoyed cycling.
In 2024 I set a goal for myself of cycling 80 miles for my 80th birthday. I’m thrilled to say I did just over 80 miles including 3530 feet of climbing in October of 2024 (just shy of a month before my 80th Bday.). I also did an easier 80 mile ride (only 1860 ft of climbing) earlier in the month. In order to accomplish this at my age I knew I would have to train more consistently than previous years and I did about 3500 miles of cycling in 2024 (almost all before turning 80 in early November).
I’m impressed! I’ve NEVER done a ride that long or climbed that much in a single day. I like the idea of riding your age in a day, but even that will challenge me — I’ll turn 66 this summer!
The “trick” is riding often enough to improve your conditioning. After a challenging ride it is often wise to take the next day off to recover.
Aging means different things to different folks. My father and his three brothers died before age 60 of heart failure – dad was 54 – and I had CABG X 2 at 59. Back then I fashioned my self a runner. I began cycling at age 65 because lower back problems ended my running. I quickly got into cycling and have enjoyed training and racing for 26 years. I think cycling has kept me engaged with those around me and has helped keep me focused on both my physical and mental health.
Cycling has allowed me to “keep movin'””!!!
That is impressive. I hope I will also be cycling in my 90s (less than 10 years). But I’m sure my rides will be shorter.
Coming up on 80, my comments would be similar to above. My wife’s concern is not that I’m going to have a heart attack on the road. She [ and I ] are concerned about all the terrible drivers here in Florida. I have a dumb driver close call about every ride. Some are not just dumb, a few are malicious. Most of these don’t get reported back to the home office. Not sure how this one gets solved but I plan to keep spinnin’.
Am a rider in Gainesville Florida for the past 22 years and clearly the danger of riding has increased in recent years due to various factors we are all aware of. Have had numerous fatalities in our and surrounding counties. I still believe the benefits vastly outweigh the negatives. Regarding the overall positive health and and mental aspects cycling is definitely a major contribution to overall longevity. Am in my eighties and am fortunate we live in a state the weather is conducive year round.
I’m 85. During my 45 years of cycling, I have accumulated over 200,000 miles in the saddle. I have had years of 6,000 to 8,000 miles a year, and one at 10,000 miles. About 4 years ago I started having medical issues that slowed me down and greatly affected my cycling. The doctors could not diagnose these issues. Finally, my wonderful cardiologist had me tested for cardiac amyloidosis. It is only in the past 3-4 years the medical field has associated my issues with this disease. Thankfully, I live in the Boston area, which we call the medical heart of the US. Many of my doctors are cyclists so I do not hear I should stop cycling. Just the opposite. I now see 3 cardiologist specialists and they all tell me to cycle as much as I can. Cycling into old age is very personal. Some can, others just cannot. This is very personal. I tell people that at my age, and with various medical problems, we do not get better, we just try to keep from getting worse. Cycling certainly helps. What has helped me, and many of my “older” friends, is an e-bike. On a group ride of 20 of us, there can be 6-10 e-bikes. We don’t go blasting off the front, the 60-year-olds are very good at that without e-bikes. But now we can do rolling to moderate hilly 40–50-mile rides and thoroughly enjoy them. (As an aside, these are all on our nice quiet, rolling roads outside of Boston.)
About 20 years ago, when our local club has a plethora of 50-mile Sunday rides, I would always ride-to-the-ride, if it were 25 miles of less each way. One fellow asked me what I was training for. I looked him in the eye and said, “life.” Now I realize I was not joking.
As you age, remember, there is a big difference between being old or being elderly. I prefer “old.”
I can relate to Ken’s story somewhat. I’ve road & mtb biked for over 20 years and was considered a strong rider, riding mostly with younger people. A few years ago I found it very difficult hang on to the group especially during hot and humid times of the year. My heart rate would run up into the red zone and I couldn’t get it back down unless we would stopped for water then it’s go back into the red. I was to determined to stay on the group and would not drop off. This lead to having health problems especially low blood pressure and vertigo among other things. I realized I could not maintain that pace so I bought an e-bike. It has allowed me to keep riding at the pace of the groups I always ridden with. Now can I keep my heart rate below the red by increasing or decreasing my assist as needed and get as much of a workout as I want and still enjoy the camaraderie of my cycling friends, both road and mtb. Most of all now I don’t have any of the health issues anymore. Biggest problem I have now is keeping the grin off my face. IMO e-bikes are a God sent for older riders.
Thanks for all the personal reports. Many more years of happy riding to you all!
In Oregon (the Portland area) I am continually amazed how polite and considerate most motorists are. That said there are exceptions and it is wise to ride defensively.
I know I am much more cautious now than I use to be. That is mainly due to age (I am 80) and know my balance isn’t what it was years ago.
I intend to cycle up to the end. I sure hope Tom Petty was right.
“I don’t know but I been told
You never slow down
you never grow old”