Swimming and cycling: the joint-friendly way back to fitness

There is a moment, usually somewhere in your fifties, when a jog to the bus leaves a knee grumbling for two days. That is not “exercise is over”. It is a signal to change the surface you exercise on. Water and a saddle both hold your weight up so your joints do not have to. If you are new to the whole idea of getting moving again, start with our complete guide to getting active after 50 and come back here for the wet and wheeled options.

Why low-impact is not the same as low-effort

The UK Chief Medical Officers ask adults for “at least 150 minutes (2 and a half hours) of moderate intensity activity (such as brisk walking or cycling)” a week, or 75 minutes of vigorous activity, plus muscle-strengthening on at least two days. For people over 65 the target is the same 150 minutes, “building up gradually from current levels”. The CDC’s figure for Americans over 65 is identical: “at least 150 minutes at moderate intensity”, which “could be 30 minutes a day, 5 days a week”.

Both swimming and cycling sit squarely in those lists. The NHS counts “water aerobics” and “riding a bike” as moderate activity, and “swimming” and “riding a bike fast or on hills” as vigorous. For the joints specifically, the CDC’s advice for people with arthritis names “Cycling”, “Swimming” and “Water exercises” among the activities to choose, and the NHS osteoarthritis page gives “cycling or fast walking” as its examples of moderate aerobic activity.

In short: low impact on the joints, as much effort as you fancy.

Swimming: learning or relearning as an adult

Swim England’s estimate is that “around 30% of adults in the UK can’t swim a length”, and US Masters Swimming says “about one-third of adults in the United States can’t safely swim the length of a pool”. If that is you, you are in a large and quiet crowd, and there is a whole industry set up for exactly your situation.

In England, the Swim England Adult Swimming Framework has “four progressive stages” and is described as “suitable for everyone, from complete beginners to experienced swimmers”, with “no age limit”. More than 1,000 leisure centres and swim schools run Adult Learn to Swim lessons under it; Swim England’s Poolfinder tool lists them by postcode. In the US, US Masters Swimming runs an Adult Learn-to-Swim programme with an instructor search on its website, and openly addresses the person who had “a negative or frightening experience in the water” years ago. You would not be the first.

If you can already swim, start with a public “lane swim” or “adult only” session and a modest goal: ten minutes of gentle lengths with rests, twice a week. Breaststroke is fine. Slow is fine. Aqua aerobics is a good bridge if you would rather not swim laps at all.

Cycling: from the shed to the road

Cycling UK’s view is that “with patience, persistence, encouragement – and the right technique – nearly every adult can learn to ride a bike, whatever their age.” Its ten-step method for adults comes down to: flat quiet space, saddle low enough to put both feet flat, walk the bike, then scoot, then balance, then pedal. Its one rule is to “always stop before they get tired or fed up”.

If you would rather be taught, Bikeability (the national cycle-training scheme in England) offers adult courses “either one-to-one or in a small group”, found by postcode on its site. It is not free for adults, “costs vary”, and it claims instructors “can get the most nervous riders pedalling in under an hour”. Cycling UK’s Big Bike Revival partners also run learn-to-ride sessions, led rides and basic maintenance sessions, which is the friendliest way back for a returning cyclist. In the US, ask a local bike shop or your city’s transport department; many run adult learn-to-ride classes.

Returning riders need three things: tyres pumped, brakes checked, and a quiet route such as a towpath or park loop for the first few rides.

What about an e-bike?

An electric bike is not cheating. In the UK an “electrically assisted pedal cycle” can be ridden by anyone 14 or over, needs no licence, and “does not need to be registered, taxed or insured”, provided the motor is no more than 250 watts and stops assisting above 15.5 mph. You still pedal; the motor takes the sting out of hills and headwinds. Cycling UK’s Making cycling e-asier project runs free e-bike loans and try-outs in some areas. Try before you buy: they are heavy and not cheap.

Building up without breaking down

The guidelines’ phrase “building up gradually from current levels” is the whole method. Start with ten or fifteen minutes, add five a week, and aim over a couple of months for the 150. A mixed week of swims, rides and walks counts just the same.

The NHS asks you to “speak to a GP first if you have not exercised for some time, or if you have medical conditions or concerns”; that applies here, especially if you have a heart condition or a joint that is already sore. The CDC’s note for arthritis is worth keeping: pain from activity “should get better” over time, and if it does not, ask your health-care provider. This is general information, not medical advice.

Remember too that neither swimming nor cycling loads your bones the way walking does, so pair them with two short strength sessions a week. If you want that side planned for you, Strong at 60 is our 12-week beginner strength plan and sits nicely alongside either.

This week

1. Find your nearest pool’s adult lesson or lane-swim times, or a local adult cycle-training provider, and write one down.
2. Do one ten-minute session: gentle lengths, aqua class, or a ride round the park.
3. Note your minutes for the week. Add five next week.
4. If you have not exercised in a while or have a condition, have a word with your GP (family doctor) first.