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COTA Cycling

In this section

In this section:

  • Living Longer Living Stronger
  • Older Men: New Ideas (OM:NI) men’s discussion groups
  • Employment Support
  • Victorian Seniors Festival
  • COTA Cycling

COTA Cycling

COTA Cycling

COTA Cycling: When, why and how?

Rides are held most Wednesdays, with riders meeting at a designated starting point at 10.00 am (check our Current Timetable (PDF, 192 KB).

We lead rides on both metropolitan and country routes that are suitable for beginners and experienced riders.  Melbourne’s Bike Paths provide some enjoyable and picturesque riding routes.

New cyclists

New cyclists are welcome. Please read the following documents and send your registration form into COTA Victoria at clmead51@gmail.com

1. Registration Form
2. Information Form

For more information

Contact Cathy Mead by phone 0412 688 930 or email clmead51@gmail.com

Why cycle?

Bike riding is a social and enjoyable activity that can be incorporated easily into day-to-day life.  It is suitable for all levels of ability.  People start riding for their health and fitness, and often keep riding for the great company and enjoyment that riding provides. Bicycle riding is an appealing activity for seniors as it improves cardiovascular fitness while being low impact on the hips, knees and other joints.

Who can cycle?

There are no real age barriers to cycling.  People of most fitness levels can cycle, slowly and gently if necessary.

Getting Started

It’s as easy as riding a bike! How often or far you ride depends on you, your fitness and your lifestyle.

Start to use your bike when you would otherwise have gone by car, bus, train or on-foot.  New cyclists could start off by using the bike to ride a few hundred yards down the road to the shops or the post box, then gradually increase the distance they cover.  In a few weeks aerobic fitness will have improved and you will be able to ride a few kilometres without feeling anything more than a little puffed.

Riding to the shops or work is one of the most time-efficient ways to incorporate regular exercise into your everyday routine. For the time you spend on the bike, you get your ‘daily dose’ and there is no need to find extra time to exercise.

But those bitten by the bike bug may choose to go leisure cycling where they cover 30-50 kms a day.

Benefits of Cycling

Riding a bicycle is an excellent way to exercise for any age but it has special benefits for older people:

  • weight bearing exercise, low impact, and is gentle on the joints
  • it is easy to begin with short distances and build up slowly
  • is fun and enjoyable
  • is socially interactive
  • helps with stress reduction
  • helps control weight
  • naturally reduces risk of chronic disease
  • a proven way to cardiovascular fitness, cycling reduces the risk of heart disease and helps in cases of asthma, depression, arthritis and hypertension.

Cycling can help to maintain strength and coordination

The muscles of the legs and buttocks do most of the work in cycling.  Leg strength improves mobility by enabling us to get out of chairs more easily, and the strength and co-ordination that regular cycling brings makes us less likely to fall.

Cycling is good for your heart and health

Everyday cycling, where the exercise leaves you a little puffed but not out of breath, is an effective and enjoyable form of aerobic exercise.  This is the type of exercise that is most effective at promoting good health.  Cycling reduces the risk of serious conditions such as heart disease, high blood pressure, obesity and the most common form of diabetes.

Cycling can help with weight management

If done at sufficient intensity it can burn the energy supplied by a chocolate bar in an hour (about 300 calories).  A 15-minute bike ride to and from the shop, on most days of the week burns off the equivalent of 5kgs of fat in a year.

Cycling can improve your mood

Cycling can have positive effects on how we feel too.  Moderate exercise has been found to reduce levels of depression and stress, improve mood and raise self-esteem.

Bicycle Network Victoria has some good maps of rides around Melbourne and Victoria.

Related resources

Coronavirus – Checking in on the older people’s experience
22 December 2020, COTA Publication
Age-friendly Cities and Communities Information Kit
1 April 2019, COTA Publication
An Agenda for Ageing
1 April 2019, COTA Publication
See more resources

Related submissions

Pre-budget Submission November 2021 Investing in Senior Victorians
15 November 2021, COTA Submissions
Budget Submission February 2021 on public oral health services
19 February 2021, COTA Submissions
Inquiry into the increase in Victoria’s road toll and the adequacy of road safety approaches
10 February 2020, COTA Submissions
See more submissions

Related news

A circle of friends
1 February 2023
Poor footpaths and bikes irk older walkers
15 November 2022
Loneliness and social isolation
15 November 2022
Read more news
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