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Uncover the Top Stationary Cycling Benefits for Adults 40+ - A Road to Healthier Aging

by Emma Mattison – NASM, CPT, CNC and Functional Aging Specialist

*Disclosure: I only recommend products I would use myself and all opinions expressed here are our own. This post may contain affiliate links that at no additional cost to you, I may earn a small commission. Read full privacy policy here.

A fit 50-year-old man demonstrating the benefits of stationary cycling, actively engaging in a workout session on his exercise bike at home, exemplifying healthy aging and active lifestyle.

Hello! I'm Emma Mattison, a NASM-certified personal trainer, functional aging specialist, and nutrition coach. Today, I'd like to talk about the magic of stationary cycling, particularly for those of us in the vibrant 40+ age group.

Image of Emma Mattison, a highly qualified online personal trainer, functional aging specialist, certified trainer and nutrition coach through NASM and FAI, and a skilled Tai Chi and Dance instructor.

Stationary cycling, or using an exercise bike, is often seen as a simple, low-impact exercise. Yet, it's more than just pedaling; it's an exceptional tool for maintaining fitness, promoting longevity, and enhancing quality of life (Garber et al., 2011). It's a journey of health, right from the comfort of your home, and here's why you should consider hopping on the saddle. Read on to find out about stationary cycling benefits!

1. Cardiovascular Health

Heart health is vital, especially as we age. Regular cardio exercise, such as stationary cycling, can significantly improve cardiovascular health by lowering blood pressure and improving heart function (Fletcher et al., 2013). It's not just about living longer but living better, with a strong, healthy heart.

Older adult engaging in aerobic base training and another older adult performing threshold training for cardiovascular fitness. The image showcases the benefits of improving the aerobic base in older adults, highlighting endurance building, oxygen delivery to muscles, fat utilization, lactate threshold, and anaerobic capacity. Photo-realistic depiction captured with an iPhone 4K lens.

2. Weight Management

A sedentary lifestyle can lead to weight gain, especially post 40. A regular stationary cycling routine can help manage body weight by burning calories and fat, boosting metabolism, and helping maintain lean muscle mass (Donnelly et al., 2009). And the best part? You can cycle at your own pace and gradually increase intensity as you get stronger.

3. Joint-Friendly

Unlike some exercises, stationary cycling is low-impact, making it easy on your joints. It's an excellent choice for those with arthritis or recovering from injuries (Escalante & Saavedra, 2010). You're not just moving; you're cruising on a path of fitness without harsh impact.

4. Mental Health Benefits

Our mental health needs as much attention as our physical health. Exercise, including stationary cycling, can improve mood, reduce anxiety, and even enhance cognitive function (Schuch et al., 2018). A healthy body fosters a healthy mind.

5. Convenient and Versatile

In today's fast-paced world, convenience is key. With online training and stationary cycling, you can exercise anytime, in any weather, right from your home. Plus, you can customize your routine – want a gentle ride while watching a show, or a high-intensity interval training? You decide.

Stationary Cycling Benefits Overall

Taking charge of your health after 40 might seem daunting, but it's entirely achievable with the right tools and support. A stationary bike is a fantastic way to incorporate regular exercise into your life. Remember, it's never too late to start, and every pedal stroke brings you closer to a healthier, more vibrant you.

A Quick Note About Heart Rate Monitors:

Screenshot of the Polar H10 heart rate monitor displaying a mature adult's heart rate throughout a training session. The heart rate monitor tracks and displays real-time heart rate data, providing insights into the individual's cardiovascular response during exercise.

When it comes to accurately monitoring your heart rate during aerobic training, I highly recommend the Polar H10 chest-strap heart rate monitor. As a personal trainer, I have personally experienced the reliability and precision of this device. The Polar H10 utilizes advanced EKG technology, making it one of the most accurate heart rate monitors on the market.

If you're interested in getting your hands on the Polar H10 chest-strap heart rate monitor, you can conveniently find it HERE. This reliable and user-friendly device will provide you with valuable insights into your heart rate, allowing you to optimize your aerobic training and take your fitness journey to the next level.

Remember, investing in a high-quality heart rate monitor like the Polar H10 is an investment in your health and fitness progress. Make the most out of your aerobic training sessions with accurate and real-time heart rate monitoring.

Interested in learning more about how stationary cycling can fit into your fitness routine? As your online personal trainer, I'm here to support and guide you on your wellness journey. I invite you to a complimentary 15-minute phone consultation. Let's talk about your goals and how we can work together to achieve them. Together, we can ride towards a healthier future!

Book Your Free 15-Minute Phone Consultation with Emma Mattison!

If you're ready to take your fitness to the next level, schedule a free 15-minute phone consultation with me, Emma Mattison. During this consultation, we can discuss your fitness goals, assess your current fitness level, and create a personalized plan to help you improve your fitness and functional health.

Image of Emma Mattison, a highly qualified online personal trainer, functional aging specialist, certified trainer and nutrition coach through NASM and FAI, and a skilled Tai Chi and Dance instructor.

But that's not all! As a special offer, I'm providing a free functional fitness course to jumpstart your journey. This course will introduce you to various exercises and training techniques to enhance your overall functional fitness and complement your aerobic base training.

Invest in yourself today and experience the transformative power of improving your aerobic base. Take the first step by scheduling your free consultation and claiming your free functional fitness course. Let's work together to achieve your fitness goals and unlock your full potential!

An older woman joyfully participating in an online fitness class from her living room. She is in mid-movement, following the instructions on her tablet screen, and her face is lit up with enthusiasm and determination, embodying the spirit of joyful movement and active aging.

Please note: The information provided in this article is for educational purposes only and does not substitute professional medical advice. Consult with your healthcare provider or a certified fitness professional before starting any new exercise program.

Schedule your FREE 15-Minute Phone Consultation and claim your FREE Functional Fitness Course with Emma Mattison! Click here to book now!

You can also email me at


About the Author

Image of Emma Mattison, a highly qualified online personal trainer, functional aging specialist, certified trainer and nutrition coach through NASM and FAI, and a skilled Tai Chi and Dance instructor.

Hi! I'm Emma Mattison. I'm a NASM certified personal trainer, nutrition coach, stretch & flexibility coach, pranayama breathwork guide, holistic nerd, and lover of birds & music! I specialize in functional fitness for older adults, and those with conditions such as fibromyalgia, arthritis, and multiple sclerosis. Scientific literature is fun to me, and my goal is to make it understandable and fun for you!

I am driven to share knowledge I find fascinating & transformative with my clients, and the world. Everyone has the power to take their health into their own hands!

My love for fitness and true discovery of health started with helping my best friend – who I can now call my husband! Today, I couldn't do any of this as smoothly and enjoyably as I do now without him! Check out our YouTube, MyZeniverse! He literally edits and films everything. He's editing the next YouTube video next to me right now, as we speak! Check it out, and give it a like if it's helpful! 😊😊


Donnelly, J. E., Blair, S. N., Jakicic, J. M., Manore, M. M., Rankin, J. W., Smith, B. K., & American College of Sports Medicine (2009). American College of Sports Medicine Position Stand. Appropriate physical activity intervention strategies for weight loss and prevention of weight regain for adults. Medicine and science in sports and exercise, 41(2), 459–471.

Escalante, Y., Saavedra, J. M., García-Hermoso, A., Silva, A. J., & Barbosa, T. M. (2010). Physical exercise and reduction of pain in adults with lower limb osteoarthritis: a systematic review. Journal of back and musculoskeletal rehabilitation, 23(4), 175–186.

Fletcher, G. F., Ades, P. A., Kligfield, P., Arena, R., Balady, G. J., Bittner, V. A., Coke, L. A., Fleg, J. L., Forman, D. E., Gerber, T. C., Gulati, M., Madan, K., Rhodes, J., Thompson, P. D., Williams, M. A., & American Heart Association Exercise, Cardiac Rehabilitation, and Prevention Committee of the Council on Clinical Cardiology, Council on Nutrition, Physical Activity and Metabolism, Council on Cardiovascular and Stroke Nursing, and Council on Epidemiology and Prevention (2013). Exercise standards for testing and training: a scientific statement from the American Heart Association. Circulation, 128(8), 873–934.

Garber, C. E., Blissmer, B., Deschenes, M. R., Franklin, B. A., Lamonte, M. J., Lee, I. M., Nieman, D. C., Swain, D. P., & American College of Sports Medicine (2011). American College of Sports Medicine position stand. Quantity and quality of exercise for developing and maintaining cardiorespiratory, musculoskeletal, and neuromotor fitness in apparently healthy adults: guidance for prescribing exercise. Medicine and science in sports and exercise, 43(7), 1334–1359.

Schuch, F. B., Vancampfort, D., Firth, J., Rosenbaum, S., Ward, P. B., Silva, E. S., Hallgren, M., Ponce De Leon, A., Dunn, A. L., Deslandes, A. C., Fleck, M. P., Carvalho, A. F., & Stubbs, B. (2018). Physical Activity and Incident Depression: A Meta-Analysis of Prospective Cohort Studies. The American journal of psychiatry, 175(7), 631–648.

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