How Cycling Can Help Keep Your Brain Healthy as You Age

New research and expert advice suggest cycling, both outdoors and on stationary devices at the gym or at home, may do more than boost your heart — it might also protect your brain as you age.

If you’re looking for a fun, low-impact way to stay active and sharpen your mind, bicycling might be just what the doctor ordered — literally.

A new study published in JAMA Network Open found that older adults who regularly biked had a significantly lower risk of developing dementia, compared to those who didn’t. The study participants cycled mostly as a form of transportation to and from work. The findings are energizing news for individuals and families seeking simple, lifestyle-based ways to support long-term brain health.

“My first reaction was one of optimism and excitement,” says G. Peter Gliebus, M.D., a neurologist and director of Cognitive and Behavioral Neurology at Marcus Neuroscience Institute, part of Baptist Health, at Boca Raton Regional Hospital. “This study provides compelling evidence that active travel modes, particularly cycling, can significantly reduce the risk of dementia and improve brain health. It highlights the potential of simple, accessible lifestyle changes to make a meaningful impact on cognitive health, which is especially important for older adults.”

G. Peter Gliebus, M.D., neurologist and director of Cognitive and Behavioral Neurology at Marcus Neuroscience Institute, part of Baptist Health, at Boca Raton Regional Hospital.

While the recent study published in JAMA Network Open specifically examined the association between active travel modes—like outdoor cycling—and reduced dementia risk, there is compelling evidence suggesting that stationary cycling offers similar cognitive benefits for older adults. Stationary cycling is often a safer and more accessible alternative than outdooring biking for older adults.

A notable study from the UK Biobank published in 2023 assessed more than 61,000 participants, aged 39–70, using a 6-minute submaximal exercise test on a stationary bike to estimate cardiorespiratory fitness (CRF). The findings indicated that higher CRF was linked to better cognitive function and a reduced risk of dementia, even among individuals with a genetic predisposition to the disease.

Why Movement Matters for Your Mind

Physical activity, including cycling, has long been linked to better cardiovascular health. But more and more research shows it’s also a powerful tool for protecting brain function and slowing cognitive decline.

“Lifestyle modifications, such as exercise, are critical because they offer non-invasive, cost-effective, and widely accessible ways to reduce the risk of dementia,” explains Dr. Gliebus. “With the global prevalence of dementia expected to rise dramatically, identifying preventive strategies can help alleviate the burden on individuals, families, and healthcare systems. Physical activity, such as cycling, not only improves brain health but also supports overall well-being, making it a cornerstone of preventive care.”

Tips for Getting Started with Bicycling

Thinking of getting back on the bike — or encouraging a loved one to try it out? Dr. Gliebus offers these suggestions for older adults who are new to cycling:

1. Start Small: Begin with short, flat rides to build confidence and stamina.
2. Safety First: Use a properly fitted helmet and ensure the bicycle is adjusted for comfort and stability.
3. Choose the Right Bike: Consider a step-through frame or electric-assist bike for easier riding.
4. Ride in Safe Areas: Opt for bike paths or quiet streets to minimize traffic stress.
5. Gradual Progression: Increase distance and intensity gradually to avoid overexertion.
6. Socialize: Join a local cycling group or ride with friends to make it enjoyable and motivating.

Advantages of Stationary Cycling for Older Adults

• Safety and Accessibility: Stationary bikes eliminate the risks associated with outdoor cycling, such as traffic hazards and balance issues, making them a safer option for seniors.
• Controlled Environment: Exercising indoors allows for climate control and consistent routines, which can be especially beneficial for individuals with mobility challenges or those living in areas with extreme weather conditions.
• Customizable Intensity: Stationary bikes often come with adjustable resistance levels, enabling users to tailor workouts to their fitness levels and progress gradually.

What’s Next in Research?

Dr. Gliebus believes this study opens the door to new questions worth exploring. He would like to see:

• Studies on how sustained cycling over decades impacts dementia risk and brain health
• More research involving racially and ethnically diverse groups to ensure results apply broadly
• A closer look at how cognitive tasks involved in cycling — like navigating routes — contribute to brain health
• Development of programs that encourage older adults, including those with mobility challenges, to cycle
• Tracking how people’s travel habits evolve and affect dementia risk over time

“These steps could deepen our understanding and help translate findings into actionable public health strategies,” adds Dr. Gliebus.