EXERCISE | Benefits of cycling

Cycling is highly beneficial for people with Parkinson’s

Cycling can be done inside or out, stationary or moving, electric or person-powered. It can be a solo or social activity. Nearly everyone learned to ride a bike when they were young. Now as a great form of exercise, you can embrace it again. Even with severe freezing of gait and gait issues, it seems cycling can still be done with ease in some people living with Parkinson’s (1).

Top tips from cyclists with PD

• Get the basics right e.g. bike frame size, seat post height, distance to handlebars, pedals.
• Get your bike fitted. Parkinson’s can make you asymmetrical, so to ensure you are in the best position while you ride, get a fitting by a professional.
• Mirrors can be useful so you don’t have to turn your head as much, you can get helmet-mounted or handlebar-mounted.
• Easy clothing options, the cycling sleeves and legs, the neck warmer, and different layers to wear under the jerseys you can buy can help you regulate your temperature and have easy on/off.

Don’t forget to ALWAYS: 

• bring a drink bottle or a wearable water backpack
• stretch before and after each ride
• wear a helmet when cycling outside.

Assistive technology

• There are heaps of assistive technology (AT) that can help you ride safely and reduce cognitive load:
  • Specialised bikes can be purchased for your level of disability e.g. specially-built, trikes, electric, recumbent bikes
  • Gear-shifting can be made easier with electronic gear-shifting systems
    • electronic shift levers require less pronounced movement to operate
    • these gear-shifting systems can be reprogrammed so that you can change gears all from your preferred side, i.e. the left or right side shift levers
  • Traffic radars on the back of your seat post can tell you if a car is behind you and how far away they are.
  • Track your progress with a bike computer, smartwatch or app on your phone, many health funds have rewards programs.

• • A good bike computer has useful features that make it safer and easier for people with Parkinson’s including:
    • bike computers can load your intended course, have maps and show you where to go
    • crash detection, beacon services (your emergency contact gets a notification of you starting your ride and they can follow your journey as you go along)
    • lights can be fitted and some even speak to your computer and be programmed to turn on and off without you having to remember to do it
    • bike computers can monitor your hydration and nutrition
      • alarms prompt you to drink or eat along the way based on your energy exertion
      • at the end of the ride it tells you a summary of how much you should have eaten and how many litres you need to drink to replace what was lost.

Having goals helps me as well. The extra support was amazing. Having the cycling crew around made a heap of difference rather than riding alone. Having the full equipment e.g. computers being able to track progress was very helpful and gave me goals to set having a benchmark. Every time I ride or hike, the YOPD is always better. I was able to ride with injuries that I could not hike with. The impact on the body is better riding. After doing the PfP, it makes me feel I want to do more of these rides and get up to speed. I gave me a sense of feeling freedom that I rarely have any more.

Sandi, living with young onset who participated in the Pedal for Parkinson’s Tasmania (PfP) fundraising ride

Scientific evidence supporting the benefits of cycling for people with Parkinson’s

Research has shown that cycling can improve motor function, balance, and overall quality of life for Parkinson’s patients:

• Motor function: Studies have demonstrated that cycling improves motor function and leads to higher scores on the Unified Parkinson’s Disease Rating Scale (UPDRS) Motor III Test (3).
• Balance & fewer injuries: Cycling helps improve both static and dynamic balance, reducing the risk of falls (1).
• Healthier heart: Regular cycling boosts cardiovascular health, which is important as Parkinson’s patients are at a higher risk for heart disease (1).
• Boosted dopamine use: Exercise, including cycling, can increase dopamine production and utilisation, which is beneficial for managing Parkinson’s symptoms (3).
• Enhanced cognitive function: Cycling has been shown to improve cognitive function and slow cognitive decline (1).
• Social connections: Joining cycling groups or participating in community rides can increase social interactions and provide emotional support (4).

These findings are supported by various studies, including systematic reviews and meta-analyses, which have found that cycling can significantly improve motor performance and overall quality of life for Parkinson’s patients.

References: 

(1) New England Journal of Medicine case study: Cycling for Freezing Gait. https://www.nejm.org/doi/full/10.1056/NEJMicm0810287

& https://www.brainfacts.org/diseases-and-disorders/neurodegenerative-disorders/2013/can-a-parkinsons-patient-ride-a-bike 

(2) Brian Grant Foundation The Many Reasons Why Cycling Helps Parkinson’s Blog

(3) Parkinson’s disease patients benefit from bicycling – a systematic review and meta-analysis. npj Parkinson’s Disease (2021) 7:86 ; https://doi.org/10.1038/s41531-021-00222-6

(4) Davis Phinney Foundation SMART cycling study

 

Be sure to check with your NDIS plan and use assistive technology to keep you on your bike safer, for longer.