The journal of the American Medical Association, Jama Network, revealed the results of a scientific study that analyzes the reduction in the risks of mortality due to physical activity that occur during the four phases of development of human life: adolescence (15- 18 years), early adulthood (19-29 years), middle adulthood (35-39 years) and late adulthood (40-61 years).
The study, which involved 315,059 participants, establishes that those athletes who manage to maintain an active physical rhythm from adolescence to late adulthood are less likely to suffer mortality risks from any cause (between 29% to 36% less).
However, the analyzes also indicate that those people who have become accustomed to being sedentary for a large part of their lives and who decide to start practicing a sport during adulthood can reduce their mortality risks by between 32% and 35%.
In fact, doing it after 40 can reduce cardiovascular risks by more than 40% and the probability of suffering any type of tumor by more than 15%, percentages almost identical to those reported by those who are used to practicing sports from the early teenage years.
How About A Road Duel After 50?
Cyclists have understood it this way and that is why it is increasingly common to see riders of all ages enjoying a bike ride on the road, going out pedaling on the bike lanes or challenging their limits in the mountains.
Starting to ride a bike between the ages of 40 and 60 not only helps to reduce anxiety and stress levels or to strengthen the circulatory system, but it also helps you to mitigate discomfort and bone problems that appear in the body with the passage of time age.
One of the most valuable aspects that cycling brings to the body is related to the so-called biological ages. Those cyclists who follow a training routine and who pedal regularly tend to register a biological age of 15 and up to 20 years younger with respect to chronological age; a factor that allows the body to stay much healthier, more competitive, look much younger and have a higher life expectancy.
Aspects To Consider
- First of all, try to go to the doctor for an exam that allows you to define how demanding you can go in cycling. This result is obtained based on a stress test, which checks how well the heart is working, breathing capacity, pressure, heart rate and blood pressure.
- Stretch before and after pedaling sessions to make the muscles recover much easier.
- Roll at a moderate speed while maintaining a smooth pace. The appearance of injuries and cramps are usually a clear symptom of overexertion.
- As for the times, after 40 it is not necessary to go out riding every day of the week. You can plan basic routines by riding at least three times a week for 20 minutes per session. If you want to increase performance, you can add one more day to your routine and pedal four days a week for 30 minutes with the aim of improving your physical capacity.
So here are some basic tips for cycling in late adulthood. Many ‘forties’ have turned the bike into a lifestyle and that is why on many occasions the most explosive of the group or the peloton are usually the most mature cyclists.