Indoor Spinning: One of My Favorite Ways to Stay Fit at 76! Over 40 Years of Spinning — And I'm Still Pedaling!
I’ve been an indoor spinning enthusiast for over 30 years, and I still love it!
For more than 40 years, I was a competitive runner. My favorite racing distance was the 10K (6.2 miles), but I also ran numerous marathons and competed in duathlons — Run, Bike, Run.
I was also an outdoor cyclist. I loved the challenge, endurance, and freedom of cycling outdoors. However, as I got older, safety became a greater concern.
And then foot surgery ended my running days.
Do I miss running? ABSOLUTELY!
Walking is good exercise, but for someone who loved competitive running for over four decades, walking just isn’t the same!
Fortunately, indoor spinning has allowed me to continue challenging myself physically while enjoying an excellent cardiovascular workout.
And here’s something I particularly appreciate about spinning:
It’s pretty hard to fall off a stationary bike! HA! 
No traffic, potholes, distracted drivers, rain, snow, ice, or extreme temperatures!
Just climb on your bike and PEDAL!
12 HEALTH BENEFITS OF INDOOR SPINNING
Research supports numerous benefits of regular indoor cycling.
- Improves Cardiovascular Health
Spinning strengthens the cardiovascular system, improves aerobic fitness, and can help lower blood pressure.
- Burns Calories and Helps Manage Weight
Depending on your body weight and workout intensity, a 30–60-minute spinning session can burn hundreds of calories.
- Strengthens Your Legs
Spinning works the quadriceps, hamstrings, glutes, and calf muscles, helping maintain muscular endurance.
- Provides Low-Impact Exercise
Unlike running, spinning doesn’t subject your feet, knees, and hips to repeated pounding.
This is particularly beneficial for people with joint problems or those who can no longer run.
- Improves Insulin Sensitivity
Regular cycling helps muscles use glucose more efficiently, supporting healthy blood sugar regulation.
- Supports Brain Health
Aerobic exercise is associated with improved cognitive function and may help reduce the risk of cognitive decline.
- Builds Endurance and Stamina
Spinning helps maintain the aerobic capacity needed for everyday activities and recreational sports.
- Reduces Stress and Improves Mood
Exercise can help relieve stress, reduce anxiety symptoms, and improve emotional well-being.
- Improves Sleep Quality
Regular physical activity can contribute to better sleep.
- Supports Healthy Aging
Maintaining cardiovascular fitness and lower-body muscular endurance helps support mobility and independence.
- Improves Circulation
The rhythmic contraction of leg muscles helps promote blood flow.
- Helps Reduce Abdominal Fat
Regular aerobic exercise, combined with healthy eating habits, can help reduce visceral fat — the fat surrounding internal organs.
HOW OFTEN DO I SPIN?
I typically spin 3–4 days per week, depending on my schedule and other activities.
Some days I spin for 30 minutes, particularly if I’ve already walked outdoors.
Other days, I enjoy a full hour.
And when I’m really busy, I might choose a shorter, challenging interval spinning class.
The important thing is consistency!
I also enjoy walking outdoors and playing pickleball.
YOU DON’T NEED AN EXPENSIVE PELOTON BIKE!
Over the years, I’ve used several different spinning programs, including:
- Peloton cycling classes
- Studio SWEAT onDemand
- Free YouTube spinning workouts
- Beautiful virtual scenic cycling videos
- And sometimes I simply watch a favorite television show or movie while pedaling!
I enjoy challenging interval workouts, steady endurance rides, and relaxing scenic rides.
Variety keeps exercise interesting!
One of my favorite discoveries has been FREE scenic cycling videos on YouTube.
Imagine riding through:
The spectacular Swiss Alps
The Italian Dolomites
Bavarian castles and beautiful alpine lakes
California’s Pacific Coast
New England’s colorful autumn countryside
Hawaii’s tropical coastline
You can find these videos by searching YouTube for “Virtual Cycling Scenery 4K.”
Many feature beautiful scenery and natural sounds without an instructor talking.
It’s a wonderful way to enjoy a virtual cycling adventure without leaving your home!
WHAT ABOUT BUYING AN INDOOR SPINNING BIKE?
You don’t have to spend thousands of dollars.
There are affordable stationary bikes with magnetic resistance, quiet belt drives, and adjustable seats and handlebars.
Some models worth comparing include:
- Schwinn IC4
- Bowflex C6
- Sunny Health & Fitness magnetic cycling bikes
- YOSUDA magnetic indoor cycling bikes
Prices vary by model and retailer, but many good options cost approximately $300–$800.
For experienced cyclists, I recommend looking for a sturdy frame, smooth resistance, comfortable fit, and a quiet belt drive.
You do NOT need a paid subscription to get an excellent workout!
SPINNING AFTER AGE 60, 70, AND BEYOND
One of the greatest benefits of indoor cycling is that you can adjust the workout to your individual fitness level.
A beginner might start with 10–15 minutes of easy pedaling.
An experienced cyclist might enjoy a 45–60-minute endurance ride or a challenging interval session.
However, cycling alone isn’t enough for complete fitness.
As we age, we also need:
Weight-bearing exercise, such as walking, for bone health
Strength training to help maintain muscle mass
Balance exercises to reduce fall risk
Flexibility and mobility exercises
Good nutrition, including adequate protein
The goal isn’t simply to live longer.
The goal is to remain healthy, strong, mobile, and independent for as many years as possible!
MY PERSONAL MESSAGE: NEVER STOP MOVING!
At 76, I have learned that staying physically active sometimes requires making adjustments.
I spent more than 40 years running competitively.
I loved the 10K distance, completed marathons, and competed in duathlons.
Unfortunately, foot surgery meant I had to give up running.
And believe me, I STILL MISS RUNNING!
But I wasn’t willing to give up being physically active.
So I adapted.
I walk instead of run.
I continue indoor spinning.
I play pickleball.
And I keep finding ways to challenge myself.
My philosophy has always been:
BE WISE AND EXERCISE!
You may have to change HOW you exercise as you get older, but that doesn’t mean you have to stop exercising.
And remember, you don’t have to be a competitive athlete to enjoy the benefits of indoor cycling.
Start where you are, choose a comfortable intensity, and gradually build your endurance.
Your age doesn’t determine whether you can stay active. Your health, abilities, and willingness to keep moving matter far more!
KEEP MOVING! KEEP PEDALING! KEEP LIVING!
Medical Disclaimer: This information is for education only and is not medical advice. Always talk with your healthcare provider about what is best for your health.
Note: I used ChatGPT for the graphics and pulling this blog together for this topic, but I also check the information carefully to ensure the health information is correct. In order to get the right answers & the development of these health blogs when using ChatGPT effectively, you must know how to pose the correct questions.
This content was generated with assistance from ChatGPT, an AI language model by OpenAI
Barbara Day, M.S., R.D. is a registered dietitian with a Master’s Degree in clinical nutrition. She is the Chief Blog Organizer for www.DayByDayLiving.net
Barbara worked as a research nutritionist with the military’s tri-service medical school collaborating with Department of Defense, National Health Institutes (NIH), and also United States Department of Agriculture (USDA). Barbara worked as a performance nutrition consultant to Navy SEALS’ BUD/S Training Program and West Coast Navy SEAL Teams. Barbara is the former nutrition performance consultant to the University of Louisville Athletic Department.
She is the author of Fast Facts on Fast Food for Fast People and High Energy Eating Sports Nutrition Workbook for Active People used by the University of Louisville, University of Tennessee Lady Vols and the Tennessee football program, the LSU basketball program, the Buffalo Bills, the Cleveland Browns and by the United States Navy SEALs.
Barbara is the former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use and a TV segment on the Local ABC station called Barbara’s Right Bite.
Barbara has over 50 years of experience in promoting healthy lifestyles to consumers. Barbara is a former runner who walks, a spinner, hiker, a pickleball player, a mother and grandmother to 13 grandchildren.
Barbara also serves on the Leadership Team for Moms for America as the Grammy Grizzlies National Group Leader. (www.momsforamerica.us).
Barbara is a volunteer for MAHA Action. (https://www.mahaaction.org/)