Elderly Pedal Exerciser FAQ
Elderly pedal exerciser FAQ helps the elderly and seniors understand important features of pedal exercisers designed specifically for the benefit of the elderly. Incidentally, this FAQ is also used in conjunction with elderly pedal exerciser buyers guide to find the best.
What do you want from a pedal exerciser?
First and foremost, itemize what you want from an elderly pedal exerciser. To get you started, here are some questions to ponder.
First, do you want to be able to fold the pedal exerciser after use so you can store it away?
Second, how much space do you have for using the pedal exerciser?
Third, do you want the pedal exerciser to show your workout data like speed, time spent exercising, etc.?
Fourth, are you going to use the pedal exerciser under a desk or table?
Fifth, do you want the pedal exerciser for exercising your legs, arms, or both?
Lastly, how much time are you going to spend everyday with the pedal exerciser?
What is a pedal exerciser for the elderly?
A senior or elderly pedal exerciser is a tube framed machine with pedals that move just like those on a bicycle. However, unlike a bicycle, these pedals are rotated by legs while sitting in a chair or couch.
And, because they are designed for elders and seniors they are not meant for a heavy duty workout. So, instead of using them to lose weight, they are used to tone legs and arms. Most of all, tube framed pedals offer light resistance, while the cased body pedals offer higher resistance.
What are elderly pedal exercisers used for?
Exercise pedals for elderly and seniors are used to get some exercise to stay healthy. They are used to tone leg and arm muscles and get some cardiovascular workout.
What do seniors do while sitting and how long?
Most of all, according to the 2017 American time use survey by Bureau of Labor Statistics, seniors:
Between the ages of 65 to 74 spent 1.29 hours each day on eating and drinking.
Seniors aged 75 and up sent 1.43 hours each day on eating and drinking.
Between the ages of 65 to 74 spent 7.32 hours each day on leisure or sports activities.
Aged 75 and up spent 7.77 hours each day on leisure or sports activities.
Between the ages of 65 to 74 spent 1.5 hours each day eating, drinking, making telephone calls, mail, and email activities.
Aged 75 and up spent 1.69 hours each day eating, drinking, making telephone calls, mail, and email activities.
In conclusion, seniors between the ages of 65 to 74 spent 8.82 hours each day, essentially sitting. While seniors aged 75 and up spent 9.46 hours each day, essentially sitting.
What are the consequences of sitting too much?
Above all, prolonged sitting on a regular basis results in health problems such as:
Poor blood circulation
In addition, prolonged sitting effects the muscles in the arms and the lower body.
Does sitting too much affect arm muscles?
Now, the major muscle groups in the arms are:
The biceps located in front of the upper arms,
The triceps located in the back of the upper arm, and
The forearms in your lower arms.
Indeed, all of these arm muscles are effected by sitting too much. In fact, the triceps are a common area for fat deposits, meaning you’re most likely to notice excess, flabby skin in this area.
Does sitting too much affect the lower body muscles?
Especially relevant, the legs contain the most muscle groups in your body. Moreover, too much sitting causes the quads, hamstrings, and calves to change. In fact, these muscles become less toned as the muscles get smaller and less defined. Indeed, the effects are first seen on your upper legs and hips, where fat deposits are common. And, these changes are largely due to the fact that fat in this area tends to be less metabolically active than the fat in other areas of the body.
Next, the three major muscle groups in the buttocks are: the gluteus maximus, gluteus medius and gluteus minimus. Meanwhile, too much sitting causes these muscles to soften and become undefined, leaving your butt looking flat and misshapen. Consequently, as these muscles lose their tone, you may have difficulty maintaining good balance.And, that’s where the foot pedal exerciser for elderly helps. In fact, the elderly use the pedal machine while sitting in a chair to exercise their legs and arms.
How does the elderly pedal exerciser help?
By providing some cardio workout, the elderly pedal exerciser helps mitigate some of the negative effects of prolonged sitting. In addition, it helps tone their leg and arm muscles.
Moreover, a study was published in the March 21 2019 edition of the American Journal of Preventive Medicine. In fact, the study looked at 14 years of activity and inactivity data of 92,500 people. Meanwhile, one study group consisted of participants who were least active with less than 17 minutes a day of moderate to vigorous physical activity. And, the study found that if these participants replaced just 30 minutes of sitting with light activity, their risk of premature death falls by 14 percent.
Is there proof that elderly pedal exerciser really helps?
First and foremost, many studies show that physical inactivity and sedentary work environments increases insulin resistance. Moreover, this increase in insulin resistance leads to higher risk of obesity, diabetes and heart disease.
Incidentally, University of Massachusetts researchers published a study in October 2018 issue of Medicine & Science in Sports & Exercise. Indeed, the study reported that pedaling while working improves the body’s insulin response. Most noteworthy, the pedaling was done on a machine similar to the elderly pedal exerciser.
Meanwhile, the study comprised of six men and six women overweight/obese full-time sedentary office workers. And, these seated participants pedaled for two hours while working at their desks. Incidentally, the participants pedaled at their own pace for as little or as much time as they chose.
Next, after eating a light meal, the participants provided blood samples. The blood samples were used for analysis of metabolic responses of glucose, insulin and free fatty acids. Indeed, glucose, insulin, and free fatty acids are linked to obesity, insulin resistance and type 2 diabetes.
When compared to sedentary behavior, the study showed that pedaling required significantly less insulin to maintain glucose concentrations. Consequently, their insulin levels were lower, which in turn, reduced their risk of obesity, diabetes, and heart disease. Consequently, the body doesn’t work so hard to maintain blood glucose and fatty acid levels when pedaling. Best of all, their work output and efficiency were not affected by the pedaling.
What muscles does the foot pedal exerciser exercises?
Above all, the foot pedal exerciser for seniors can be used in two ways: one for exercising the arms and one for exercising the legs.
Pedals Exercises Arms
When used for exercising the arms, the pedal machine is on a table with the senior sitting on a chair. Furthermore, in this mode, the pedal machine strengthens and tones arms. In fact, the muscles exercised include the biceps, triceps, shoulders and forearms.
Pedals Exercises Legs
When used for exercising legs, the pedal machine is on the floor with the senior sitting on a chair behind it. Furthermore, in this mode, the pedal machine strengthens and tones legs. In fact, the muscles exercised include the hips flexors, glutes, calves, hamstrings and quadriceps.
What are the benefits of elderly pedal exercisers?
Most of all, the elderly pedal exerciser helps you in the following ways.
First, it helps prevent varicose veins.
Second, the pedal machine exercises the calf muscles which increases blood circulation to your feet and ankles and stops blood from pooling. As a result, the pedal machine reduces your risk of deep vein thrombosis or blood clots.
Third, it reduces numbness in feet and ankles.
Fourth, the pedal exerciser prevents swelling of feet, ankles, and legs from water retention due to edema. Indeed, regular use of the pedal machine, will reduce these symptoms of edema.
Fifth, it reduces damage to the knees. In fact, the smooth moving pedal machine does not cause body joints to get jerked or suddenly shocked. However, while the pedal machine does not harm the knees, people with sustained injuries or weak knees should consult a doctor before using the pedal machine.
Lastly, the elderly pedal exerciser strengthens and tones the arms by exercising the biceps, triceps, shoulders and forearms.
How do you use the elderly pedal exerciser?
Elderly pedal exercisers are used in the following ways.
The Wrong Way
First and foremost, a foot pedal exerciser for elderly shouldn’t be used like a recumbent bike. Most noteworthy, when you use a recumbent bike, because the seat is somewhat away from the pedals, you end up pushing the pedals forward. So, if you do this with the pedal machine too far away from your chair, the pedal machine will either slide or tilt forward.
The Correct Way
Therefore, keep the foot pedal exerciser for seniors closer to the chair. And, don’t start pedaling until the pedal arm is in the 1 o’clock position. At that time, push the pedals downward towards the floor. And, make sure your toes are pointing forward not upwards. Consequently, you can pedal downward even when you are sitting on a low chair or couch. Moreover, when you are sitting in a low chair or couch, you work both the quads and the hamstrings.
Also, by starting at very little resistance you can learn the correct way to pedal. Most of all, focus on pedaling downwards. In addition, pedal for at least 15 minutes at very little resistance. Next, increase the resistance a little and pedal for another 15 minutes. And, repeat this sequence until you reach a resistance where you are comfortable pedaling.
Lower Body Workout
First, place pedal exerciser for seniors underneath your desk, or on the floor in front of a couch or chair. And do 20 minutes of pedaling with no resistance. Next, increase resistance and do another 20 minutes. And, repeat sequence, as necessary, to complete workout.
First, place pedal exerciser for seniors on a table with rubber mat. Next, grab pedals by the hands and rotate them forward, changing the resistance to make it somewhat of an effort. And do this for 15 minutes. Next, change direction and rotate pedals backwards for another 15 minutes. Repeat sequence, as necessary, to complete workout.
Stretch Arm Muscles
Firstly, to stretch arm muscles, put elbow on the table with your arm bent, while keeping the other arm free. Secondly, position the top of your hand so that it is touching the pedal and grasp the pedals with fingers. Thirdly, starting with no resistance, slowly push down on the pedal. Next, pull the pedal back up. And, repeat with the other arm. Next, increase resistance and repeat sequence, as necessary, to complete workout.
Strengthen Upper Body Muscles
First, place pedal machine on a table with rubber mat. Next, grab pedals by the hands and rotate them forward, starting at zero resistance And, do this for 10 minutes. Next, gradually increase time and resistance. And, repeat sequence, as necessary, to complete workout.
Most of all, you can use the pedal machine to increase flexibility of muscles surrounding your injured knee. Firstly, sit in a firm but comfortable chair to stabilize your back. Secondly, place the pedal machine in front of you. Thirdly, place your feet on the pedals and slowly pedal with zero resistance. Next, gradually increase time and resistance and repeat, as necessary, to complete workout.
Stretching Injured Knee
Finally, the foot pedal exerciser for elderly can be used as a stretching machine. Firstly, slide feet of the leg with injured knee in the pedal next to the floor. Secondly, rotate pedal to the highest height using the leg with injured knee. And hold that position. Next, gently push pedal back down and pull back up. And, repeat this sequence for 5 cycles.
How do elderly pedal exercisers compare with other desk exercise machines?
First and foremost, desk pedals have a circular motion of the lower legs and hence more circular movement of the knees. In addition, desk pedals exercise glutes, quads, hamstrings, and to a lesser extent the calves.
Meanwhile, the stepping action of sitting steppers requires pushing down on the pedals against hydraulic resistance. As a result, there is greater stress on the knees. But a better lower leg muscle workout, especially of the glutes, quads, hamstrings, and calves.
Finally, under desk elliptical machines produces a walking action swinging the lower legs back and forth. Consequently, the joints relax during the exercise. In addition, the under desk elliptical machines don’t put too much stress on the legs.