Want a workout that burns calories, strengthens muscles and can help ease arthritis symptoms? Hop in a stationary bike saddle. “Stationary biking is an ideal low-impact exercise for people with arthritis,” says physical therapist Jessica Schwartz, founder of PT2Go in New York City and a spokesperson for the American Physical Therapy Association.
It’s also safe and convenient. Unlike outdoor cycling, you don’t have to worry about the weather, bumps on the road, a steep hill or if you have compromised balance. “You can also add resistance slowly, so you can gradually build up your strength,” says Schwartz.
Biking Benefits
Biking gets your legs moving through their range of motion. This encourages the production of synovial fluid, which lubricates the joints, says Schwartz. It also builds muscles in your core and legs. “When these muscles are stronger, they better support the joints and relieve some of the pressure,” says Sheena Alva, a physical therapist with the Hospital for Special Surgery in New York City.
That’s why riding regularly can help you move easier. According to a 2021 review published in Clinical Rehabilitation, exercising on stationary bikes lessened pain and improved function in people with knee osteoarthritis (OA). Another study found that people with rheumatoid arthritis who trained on indoor bikes as part of a workout program strengthened their muscles and reduced disease activity after six months.