In a recent episode of The Wellness Nurse podcast, I had the pleasure of speaking with three inspiring women whose commitment to cycling demonstrates how staying active can contribute to a vibrant, healthy life as we age. Judy, Jewel (82), and Therese shared their cycling journeys and the profound impact this activity has had on their overall wellbeing.

Their stories reveal that cycling isn't just about physical fitness—it's about connection, community, and finding joy in movement. As we explore their experiences, you'll discover practical insights that might inspire your own wellness journey, regardless of your age or fitness level.

The Journey Begins: Finding Their Way to Cycling

Each woman discovered cycling at different life stages:

• Jewel, now 82, began cycling 76 years ago to her rural school near Rockhampton. After winning a bike in a local competition years later, she's been cycling consistently ever since.

• Judy started about 10 years ago with a group of women whose husbands were cyclists, beginning with weekend rides that evolved into a regular routine.

• Therese first cycled at age 10 to get to school in Redcliffe, and has rediscovered this passion in retirement.

Physical Benefits: Maintaining Health Through Movement

The physical benefits of regular cycling were evident in our conversation:

• Maintaining mobility: Despite having two knee replacements eight years ago, Jewel continues to cycle with the assistance of an electric bike, demonstrating how adaptations can help us stay active despite physical challenges.

• Staying fit and supple: Judy emphasised how cycling helps maintain flexibility and manage weight, noting that "it keeps you supple, keeps you slim."

• Establishing healthy routines: All three women mentioned how cycling encourages other healthy habits, with Judy noting, "you eat well each day of your life so that you can get on the bike and ride."

Beyond Physical Health: The Mental and Social Benefits

Perhaps even more striking than the physical benefits were the mental and social advantages these women described:

• Mental wellbeing: Therese highlighted "the mental aspects of being outside and looking at things and smelling things" as key benefits of cycling.

• Social connection: All three women emphasised the importance of companionship. As Jewel succinctly put it, "It's the company and the coffee" that keeps her motivated.

• Preventing depression: Judy noted that regular activity "stops you from being depressed," highlighting the mood-boosting effects of exercise.

• Creating adventures: From cycling through Tiananmen Square in China to riding the rail trails of New Zealand's South Island, these women have created memorable experiences through their shared passion.

Cycling Safety: Essential Tips for Beginners

If you're inspired to start cycling, safety should be your first priority:

1. Wear proper safety gear: Always wear a properly fitted helmet that meets safety standards. Consider high-visibility clothing, especially when riding in low light conditions.

2. Get your bike professionally fitted: A bike that's the wrong size can cause discomfort and increase accident risk. Visit a local bike shop for proper sizing and adjustments.

3. Learn and follow road rules: Cyclists must follow the same traffic laws as motorists. Signal your intentions, ride with traffic (not against it), and use bike lanes where available.

4. Start in safe environments: Begin in parks, dedicated cycling paths, or quiet residential streets until you build confidence. Gradually progress to more challenging routes.

5. Maintain your bicycle: Regular maintenance checks are essential. Ensure brakes work properly, tyres are inflated correctly, and chains are lubricated.

6. Be visible and predictable: Use lights and reflectors, especially at dawn, dusk, or night. Ride in a predictable manner and avoid sudden movements.

7. Ride with experienced cyclists: Join a beginner-friendly cycling group where you can learn proper techniques and etiquette from more experienced riders.

8. Stay weather-aware: Be cautious in wet or windy conditions, which can make cycling more hazardous, especially for beginners.

9. Carry essentials: Bring water, identification, a mobile phone, and basic repair tools on every ride.

10. Consider cycling lessons: Many communities offer adult cycling courses that teach essential skills and build confidence.

Overcoming Obstacles: Lessons in Persistence

Their stories also offer valuable lessons in overcoming challenges:

• Adapting to physical limitations: After knee replacements, Jewel transitioned to an electric bike, which she notes "only gives you 10% more power than an ordinary bike" but has enabled her to continue cycling for another decade.

• Pushing through reluctance: Judy acknowledged that getting up at 5:30 AM for cold morning rides isn't always appealing, but the benefits make it worthwhile.

• Finding time: While Therese cycled less during her working years, retirement has allowed her to prioritise this activity—showing it's never too late to commit to regular exercise.

Starting Your Own Cycling Journey

Inspired to incorporate more cycling into your life? Consider these practical steps:

1. Start where you are: Whether it's a short ride around your neighbourhood or joining a local cycling group, begin at a level that feels manageable.

2. Find companions:  the social aspect of cycling provides motivation and enjoyment. Look for cycling groups in your area or invite friends to join you.

3. Consider adaptations: If physical limitations are a concern, explore options like electric bikes that can help you stay active while accommodating your needs.

4. Focus on consistency: Regular activity, even in modest amounts, yields greater benefits than occasional intense exercise.

5. Embrace the adventure: Like Jewel, Judy, and Therese, consider how cycling might open doors to new experiences, whether local explorations or cycling holidays.

The Three C's: Cycling, Company, and Coffee

As Jewel wisely summarised, the formula for longevity through cycling might be as simple as "the three C's": cycling, company, and coffee. This combination of physical activity, social connection, and simple pleasures creates a sustainable approach to wellness that can enhance quality of life at any age.

These women's stories remind us that wellness isn't about extreme measures or complicated regimens—it's about finding activities that bring joy, foster connection, and keep us moving through all stages of life.

To hear the full conversation with these inspiring cyclists, watch the complete episode on The Wellness Nurse YouTube channel.

Ready to start or enhance your own wellness journey? Book a 1:1 consultation at roslindsey.com/bookings for personalised support and guidance.

Disclaimer: Disclaimer: The information provided in this blog is for educational and informational purposes only and should not be considered medical advice. Always consult with your healthcare provider before beginning any new exercise program, particularly if you have existing health conditions or concerns. The experiences shared by the cyclists in this article are personal accounts and results may vary for each individual. The Wellness Nurse and Ros Lindsey accept no liability for any injury, loss, or damage incurred as a result of following the suggestions in this article. Cycling carries inherent risks, and it is the responsibility of each individual to ensure they follow proper safety protocols, use appropriate equipment, and ride within their personal capabilities. Electric bikes may require additional safety considerations and training.