The Best Warmups for Seniors to Do Before Every Ride

Let’s be honest: Most cyclists—no matter their age—usually just jump on their bikes and take off. While some cyclists may be able to get away with skipping the occasional warmup, it’s not recommended for everyone, especially those in the older crowd.

Preride warmups for seniors protect your heart and joints from potential injury, among other benefits which we explain below. And to help you add smart warmups to your routine, we also asked experts to share the best preride moves. Here’s everything you need to know about warmups for seniors make for a smoother, better ride.

The Benefits of Warmups for Seniors

Aerobic exercise is one of the most effective methods for preventing and treating age-related changes that can lead to heart disease, according to a review in Experimental Gerontology. However, to make it safe, you need to gradually ramp up your heart rate.

“Adequate warmup periods are especially important for older adults because sudden vigorous exercise may put undue stress on the cardiovascular system,” ACE-certified personal trainer Chris Gagliardi tells Bicycling.

Aging joints and soft tissues appreciate a warmup, too. “As we age, our tissues lose elasticity and become stiffer and more injury-prone,” William Kelley, D.P.T., A.T.C., C.S.C.S., owner of Aries Physical Therapy in Florida tells Bicycling. Your joints lose some of the fluids that keep them lubricated as you get older, and the connective tissues that protect your joints from impact begin to wear away, per the Icahn School of Medicine at Mount Sinai.

These and other age-related changes limit blood flow, which makes it more difficult for your joints and tissues to get the oxygen and nutrients they need for exercise. A warmup helps promote that blood flow, and without easing into a workout, your joints and tissues won’t be ready for the hard work you put in as you ride.

In short, warmups are a non-negotiable for older cyclists.

How to Warm Up for Cycling as a Senior

A warmup should gradually increase your heart rate and prepare your muscles and joints for cycling. This can be achieved through dynamic stretches that target cycling-specific muscle groups, including the quadriceps, hamstrings, hips, calves, and spine, Kelley says.

Research suggests that dynamic stretches, which involve active movements, move your joints and muscles through their full range of motion and are a better approach to warmups than static stretches, which lengthen a muscle as far as you can without pain and passively holding that position for a time.

Dynamic stretches promote blood flow and improve range of motion, and are especially good for cyclists whose muscles repeatedly lengthen and shorten when they pedal, Kelley notes.

In addition to dynamic stretches, your warmup should include some gentle cycling and/or another cardio exercise, Gagliardi says. This helps gradually increase your heart rate before a cycling workout.

In general, a 10- to 15-minute warmup is perfect for healthy adults, but if you have a health condition, such as arthritis, you may benefit from a slightly longer session to relax stiff joints. Of course, a warmup shouldn’t leave you exhausted before your ride, so keep the intensity low.

“As a general principle, the harder the workout and/or the older the exerciser, the more extensive the warmup should be,” Gagliardi adds.

The Best Cycling Warmups for Seniors

Warmup Sequence 1

How to use this list: This routine, from cycling instructor Katie Pierson, C.P.T., includes several dynamic stretches to gently prepare your body for cycling.

Perform the exercises in order for 8 reps each (8 reps each side for single-sided movements). Do 2 sets total.

1. Shifting Side Lunge

1. Stand with feet wider than shoulder-width apart.
2. Shift weight to left foot, bending knee and sinking into a side lunge. Check that knee is in line with ankle and back flat.
3. Drive through left foot to come back to center, straightening leg.
4. Repeat on right side.
5. Continue alternating, keeping feet wide.

2. Leg Swing

1. Place right hand on wall.
2. Keeping right foot grounded on floor and hips facing forward, swing left leg forward and back for reps.
3. Then switch sides and repeat.

3. Knee to Chest

1. Stand with feet hip-width apart. Bend one knee toward chest and wrap hands around knee.
2. Hold for a count of 4. Keep chest up, shoulders back, and gaze on a fixed point.
3. Step foot back down.
4. Repeat on other side.
5. Continue alternating. If balancing is a struggle, stand with back against a wall.

4. Hip Rotation

1. Stand with feet hip-width apart, arms out to sides at shoulder height.
2. Lift right knee up, out to side, and then back as if moving over an object.
3. Bring raised right knee back to front, tapping toes back to floor.
   
4. Repeat for reps.
5. Then switch sides.

5. Hip Flexor Stretch

1. Get into a half-kneeling lunge position with left foot forward and planted, and right knee planted firmly on the ground, both knees bent 90 degrees. This is the starting position.
2. Tuck pelvis under to feel a gentle stretch through the front of right hip. Gently press hips forward.
3. Relax back into starting position.
4. Repeat for reps.
5. Then switch sides.

6. Dynamic Calf Stretch

1. Place palms flat against a wall and walk feet back, coming up onto toes.
2. Bend left knee and press the right heel into the ground to feel a gentle stretch in right calf. Pause briefly.
3. Then bend right knee and press left heel into the ground.
4. Continue alternating.

7. Hip Circles

1. Stand with feet shoulder-width apart.
2. Place hands on hips and softly bend knees.
3. Slowly move hips in a circle to left.
4. Once you complete the circle, switch directions.
5. Repeat.

8. Arm Circles

1. Stand with feet shoulder-width apart and softly bend knees.
2. Extend arms out to the sides, about at shoulder height. Make small circles with arms.
3. Repeat for 20 seconds in each direction.
4. Gradually increase the size of the circles as shoulders warm up.

9. Standing Cat Cow

1. Stand with feet shoulder-width apart and place hands on thighs just above knees.
2. Tuck chin and tailbone to slowly round back on a count of 4.
3. Then, lift chin and tailbone to slowly arch back on a count of 4.
4. Continue alternating.

10. Standing Side Stretch

1. Stand with feet shoulder-width apart and hands down at sides.
2. Inhale deeply and lift arms overhead, pressing palms together at the top.
3. Exhale deeply while tipping arms and torso to the left to feel a gentle stretch along the right side of body.
4. Inhale deeply to return to the center.
5. Then, exhale and tip to the right. Keep hips and shoulders square throughout the movement.
6. Continue alternating.

Warmup Sequence 2

How to use this list: Kelley recommends this warmup sequence, which begins with dynamic stretches and ends with a cardio exercise, to get your heart rate up.

Do each exercise in order for one minute. Do 2 sets.

1. High Plank Alternating Calf Stretch

1. Get into a high plank position with arms straight, palms flat on the floor, wrists directly under shoulders, and body forming a straight line from head to heels.
2. Push left heel toward floor to gently stretch left calf while you bend right knee.
3. Return to plank position.
4. Repeat on opposite side.
5. Continue alternating. If a high plank is tough on the wrists, do this with forearms on floor.

2. Hamstring Scoop

1. Stand with feet hip-width apart.
2. Step right foot forward and lift right toes so weight is in heel.
3. Bend left knee, keep right leg straight with a soft knee, and reach down to sweep both hands forward and close to floor.
4. Stand back up and step right foot back.
5. Repeat on the left leg.
6. Continue alternating.

3. Quad Stretch

1. Stand with feet hip-width apart.
2. Bend left knee and bring left heel back toward glutes.
3. Lightly grip ankle with left hand and gently pull left heel toward glutes, while reaching right arm overhead. Keep left knee pointed toward the floor and hips facing forward. Hold for a few seconds.
4. Step left foot back down.
5. Repeat on right side.
6. Continue alternating.

4. Side-to-Side Squat

1. Stand with feet wider than shoulder-width apart.
2. Send hips back and down into a deep squat position, and bring elbows to knees.
3. Shift weight to right side, then to left, keeping chest tall, shoulders down and back, and core engaged.
4. Continue alternating sides.

5. Hip Flexor Stretch

1. Get into a half-kneeling lunge position with left foot forward and planted, and right knee planted firmly on the ground, both knees bent 90 degrees. This is the starting position.
2. Tuck pelvis under to feel a gentle stretch through the front of right hip. Gently press hips forward.
3. Relax back to starting position.
4. Repeat.
5. Then switch sides.

6. Upward Dog

1. Lie facedown with legs extended and feet hip-width apart, tops of feet pressing into the floor.
2. Place hands on floor beside ribs, fingers pointing forward, and elbows tucked into sides.
3. Push into hands, hips, and tops of feet while lifting head and straightening arms. Keep shoulders down while pushing chest forward and up.
4. Pause, then gently bend elbows to return upper body to floor.
5. Repeat.

7. Spinal Rotation

1. Lie faceup with legs extended, arms out to sides on floor. This is the starting position.
2. Lift right leg and cross over left knee while keeping head and shoulders on floor.
3. Pause.
4. Return to starting position.
5. Repeat with left leg.
6. Continue alternating.

8. Jumping Jacks

1. Stand with feet together and arms at sides.
2. Quickly and gently hop feet wide and lift arms out and overhead.
3. Quickly and gently hop feet back together, bringing arms back down to sides.
4. Repeat. If you can’t jump comfortably, step feet out wide instead of jumping.

Warmup Sequence 3

How to use this list: This warmup from Gagliardi begins and ends with gentle cardio. In between are dynamic stretches and bodyweight strength exercises designed to mobilize and activate your cycling muscles.

Do 5 minutes of cardio to start, then perform each of the moves in order for 1 minute each. In between each move, rest for 30 seconds. This keeps your heart rate from rising into workout mode, but don’t make those breaks longer or you will no longer be “warming up.” You will need a pull-up bar.

1. Light-to-Moderate Cardio

You can any cardio move—cycling, jumping jacks, walking, running, marching in place, etc.—that you enjoy for 5 minutes. Your goal is to get your heart rate up a bit and to feel “loose” when you’re done. If you choose cycling, make sure you hop off your bike and do the stretches below before beginning your ride.

2. Bodyweight Squat

1. Stand with feet slightly wider than hip-width apart, toes turned slightly out.
2. Push hips down and back and bend knees to lower into a squat. Keep chest lifted and knees in line with toes.
3. Push feet into the ground to straighten legs and stand back up.
4. Repeat.

3. Plank With Rotation

1. Get into a high plank position with arms straight, palms flat on the floor, wrists directly beneath shoulders, feet slightly wider than hip-width apart, and body forming a straight line from head to heels.
2. Press right hand into the floor and lift left hand, stacking hips and shoulders to raise the left arm toward the ceiling. Pivot on feet to bring heels to floor.
3. Return left hand to plank position.
4. Repeat on right side.
5. Continue alternating.

4. Curtsy Lunge

1. Stand with feet hip-width apart.
2. Step back with right foot on a diagonal, about to the 5 o’clock position.
3. Bend both knees. Keep front knee tracking over ankle and chest tall.
4. Drive through left front foot to stand back up.
5. Repeat with left foot stepping back on a diagonal.
6. Continue alternating.

5. Push-Up

1. Get into a high plank position on the floor with arms straight, palms flat on the floor and wrists directly beneath shoulders, body in a straight line from head to heels.
2. Slowly lower body toward floor, stopping when chest just taps the floor. Maintain straight line the entire time.
3. Then, push hands into floor to straighten arms and return to plank.
4. Repeat. Place knees on floor or hands on an elevated surface for a modification.

6. Pull-Up

1. Grip a pull-up bar with palms facing away from you. Pull shoulders back and down.
2. Bend elbows and squeeze shoulder blades together to pull body up, stopping with chin level with bar.
3. Pause, and then slowly lower body, allowing arms to extend overhead again. Keep torso rigid to avoid swinging.
4. Repeat. If the pull-up is too hard, grab a resistance band for a modified version, or use a barbell on a squat rack to perform them with feet on floor.

Lauren Bedosky

Lauren Bedosky is a freelance health and fitness writer who specializes in covering running and strength training topics. She writes for a variety of national publications, including Runner’s World, Prevention, Experience Life and Women’s Running.