The study found that if these participants replaced just thirty minutes of sitting with light activity, their risk of premature death fell by 14%.
How To Choose A Pedal Exerciser
Ask yourself some questions to help you to determine which pedal exerciser is the best for you.
- Do you want to be able to fold the pedal exerciser, for easier storage?
- How much space do you have for using the pedal exerciser?
- Do you want a pedal exerciser that will show your workout data, such as your speed or the time spent exercising?
- Will you use it under a desk or a table?
- Do you want to exercise your legs, arms, or both?
- How much time will you spend using it every day?
What Muscles Does A Pedal Exerciser Work?
The foot pedal exerciser can be used by seniors in two different ways. It can be used to exercise the arms or to exercise the legs.
When used to exercise the arms, the pedal machine is placed on a table, while the senior sits on a chair. In this mode, the pedal machine strengthens and tones the arms.
The muscles worked in this way are the biceps, triceps, shoulders, and forearms.
When used to exercise the legs, the pedal machine is placed on the floor, and the senior sits on a chair behind it.
In this mode, the pedal machine strengthens and tones the legs, by working the hip flexors, glutes, calves, hamstrings, and quadriceps.
What Are The Benefits Of Exercise Pedals For The Elderly?
Exercise pedals for the elderly can help in a few different ways.
It can help to prevent varicose veins. The pedal machine also exercises the calf muscles. It will increase blood circulation to the feet and ankles, stopping blood from pooling.
This reduces the risk of deep vein thrombosis or blood clots.
It can also reduce any numbness in the feet and ankles. It prevents the swelling of feet, ankles, and legs from water retention due to edema. Regular use of exercise pedals reduces these symptoms.
It can reduce damage to the knees. The smooth-moving pedal machine doesn’t cause the joints to get jerked or shocked.
The pedals don’t harm the knees. If you have any kind of injury or weak knees, you ought to consult your doctor before starting to use the pedal machine.
Seniors can use a peddler to strengthen and tone the arms by exercising the biceps, triceps, shoulders, and forearms.
How Should You Use The Exercise Pedals?
A foot pedal exerciser for elderly people shouldn’t be used as a recumbent bike.
When you use a recumbent bike, as the seat is somewhat away from the pedals, you end up pushing the pedals forward.
If you do this with a pedal machine that is too far away from your chair, the pedal machine will slide away from you or tip forward.
You should keep the foot pedal exerciser closer to your chair. Don’t start pedaling until the pedal arm is in the 1 o’clock position.
When it is positioned correctly, push the pedals down towards the floor. Make sure you keep your toes pointing forward, rather than upward.
You can pedal downward even when you are sitting on a low chair or couch. When you are sitting on a chair or couch, you will be able to work both the quads and the hamstrings.
When you first start using a pedal exerciser, start with very little resistance so you can learn the proper way to pedal. Make sure you are concentrating on pedaling downwards.
Pedal for at least fifteen minutes at a very low resistance. Increase the resistance level a little bit and then pedal for another fifteen minutes.
Repeat this sequence until you reach a resistance where you feel comfortable pedaling but are getting exercise.
Lower Body Workout
Place the pedal exerciser for seniors underneath your desk or on the floor in front of a chair or your couch. Do twenty minutes of pedaling with no resistance.
Next, increase the resistance and do another twenty minutes of pedaling. Repeat this sequence as necessary to complete your workout.
Arm Workout
Place your pedal exerciser for seniors on a table with a rubber mat underneath it to keep it secure. Grab the pedals with your hands, and rotate them forward.
Change the resistance to make it an effort. Do this for fifteen minutes. Next, change the direction and rotate the pedals backward for another fifteen minutes. Repeat this sequence to complete your workout.
You can also use the pedals to stretch your arm muscles. To stretch your arm muscles, put your elbow securely on the table with your arm, and keep the other arm free.
Position the top of your hand so that it is touching the pedal. Grasp the pedals with your fingers. Starting with no resistance, slowly push down on the pedal, then pull it back up.
Repeat this with the other arm. Increase the resistance and repeat the sequence.
Strengthen Upper Body Muscles
Place the pedal machine on the table, with a rubber mat underneath. Grab the pedals with your hands and rotate them forward, starting with zero resistance.
Do this for ten minutes. Next, gradually increase time and resistance. Repeat as needed.
Knee Injuries
You can use the pedal machine to increase the flexibility of the muscles surrounding an injured knee. Start by sitting in a firm but comfortable chair to keep your back stable.
