The Best Exercise for Aging Joints? It Might Be Biking.
New research reveals why cycling could be the most effective, low-impact exercise for aging bodies.
For those over the age of 65, staying active can feel like a balancing act: you want to protect your joints, maintain muscle strength, and support cardiovascular health — but without putting your body under too much strain. Activities like swimming, yoga, and walking are often the go-to recommendations. But new research is challenging that assumption and highlighting a different kind of movement with surprising benefits: biking.
A recent study conducted by the University of Lausanne in partnership with the Centre for the Study of Human Movement (CMU) examined the physical activity of more than 4,000 people over the age of 65. While many participants regularly engaged in swimming, yoga, or walking, it was regular cycling that stood out as the most beneficial for preserving long-term joint function.
Why Cycling Is So Effective
The study found that consistent biking helped protect joint health in a number of important ways. First and foremost, cycling is a low-impact exercise, which means it puts minimal stress on the knees, hips, and ankles — key areas of concern for aging adults.
At the same time, biking activates and strengthens the muscles that surround and support the joints. This muscle reinforcement is critical for maintaining mobility and preventing further deterioration. Unlike high-impact workouts that can wear down cartilage, cycling helps maintain flexibility and lubrication in the joints, which can slow the progression of conditions like osteoarthritis.
More Than Just Physical Health
What makes biking particularly powerful is its holistic benefit. It’s not just good for the body — it also supports the mind. Many older adults in the study who cycled regularly reported higher energy levels, better mood, and stronger motivation to remain active. Whether it’s riding a stationary bike at home or heading out for a leisurely ride in nature, biking provides a sense of freedom, rhythm, and even playfulness that can be hard to find in more structured workouts.
Additionally, the cardiovascular benefits are significant. Cycling increases endurance, promotes better circulation, and can help manage blood pressure — all of which are key to healthy aging.
Easy to Start, Easy to Stick With
Another reason biking may be ideal for those over 65 is its accessibility. It can be adapted to any fitness level:
For those with limited mobility, stationary bikes offer a stable, safe way to move without leaving the house.
For more active individuals, e-bikes provide extra support while still offering the same health benefits.
For anyone in between, a traditional bike ride through a local park or bike path can be both a physical workout and a mental refresh.
Crucially, biking can be incorporated into daily life in a way that feels natural and enjoyable — which helps build consistency, the most important factor in long-term wellness.
The Takeaway
The Lausanne study offers compelling evidence: if you're over 65 and looking for a sustainable, joint-friendly way to stay active, cycling may be your best option. It’s gentle on the body, powerful for the mind, and uniquely suited for long-term health.
So if swimming feels inconvenient, yoga doesn’t quite do enough, or walking is starting to wear on your knees — consider hopping on a bike. Your joints (and your heart) will thank you.
Want to read the full research?
Check out the original article from the Centre for the Study of Human Movement here →
