The Power of Cycling: Low-Impact Cardio for Longevity | Shebah Carfagna & Nate Wilkins

Sep 26, 2025

Discover how cycling serves as a powerful ally in promoting longevity and overall health. The hosts delve into the cardiovascular and muscular benefits of both indoor and outdoor riding. They discuss the advantages of outdoor cycling, including vitamin D exposure and varied terrain, while also addressing potential health concerns, like prostate pressure from prolonged sitting. Learn about the importance of bike fit and safety tips, ensuring a rewarding and enjoyable cycling experience for all.

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INSIGHT

Cycling Builds Cardiovascular And Joint Health

Cycling engages large lower-body muscles and boosts cardiovascular and vascular health.
Regular pedaling also preserves joint synovial fluid and flexibility as you age.

INSIGHT

Outdoor Riding Adds Unique Benefits

Outdoor cycling adds variable terrain, fresh air, and vitamin D that indoor spinning lacks.
Riding outside also offers psychological benefits when done in safe environments.

ADVICE

Control Resistance To Keep Spinning Low‑Impact

Use controlled resistance and cadence to keep spinning low-impact rather than doing frequent jumps.
Focus on low-impact spinning to maintain motion without unnecessary joint stress.

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Cycling plays multiple roles in our quest to live longer, healthier lives. Both indoor and outdoor riding builds cardiovascular health, strengthens the lower body, and protects joints.

In our latest Move for Life episode, Peter Bowes is joined by Ageless Workout fitness experts Nate Wilkins and Shebah Carfagna to explore the pros and some of the cons of getting on your bike.

They examine the trade-offs between low-impact spinning and higher-intensity classes and why controlling resistance and cadence matters; the benefits of being outdoors - exposure to the elements, vitamin D, varied terrain - while stressing safety and proper bike fit.

Prostate-related pressure from prolonged seated riding is also examined, along with the importance of saddle design, and when to stand to reduce risk.

You should consult your healthcare providers before starting or modifying cycling routines.

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The Live Long and Master Aging (LLAMA) podcast, a HealthSpan Media LLC production, shares ideas but does not offer medical advice. If you have health concerns of any kind, or you are considering adopting a new diet or exercise regime, you should consult your doctor.