By Eva Neumann/DPA


Whether it’s getting into a car, taking the bus or jumping on the bike and going to the supermarket, being mobile is important to the quality of life.
Older people become aware just how much so when they lose their mobility or endurance or their reaction times slow down. And that in turn limits their ability to get around. Therefore it’s worthwhile to strengthen one’s own mobility as early as possible to retain it later on.
For many seniors, the car played a major role in their lives for a long time. “When senior citizens realise that they have become more uncertain in traffic, they often develop very good compensation mechanisms,” said Claudia Kaiser, an advisor with the German federal working committee of senior organisations BAGSO. “For example, they don’t drive any more at night, avoid the main times of traffic or limit driving to areas they know.”
As the car becomes less important, the other means of transportation increase in importance. And public transport is a real alternative in city regions. “Switching to the bus or street car is actually often difficult for older people if they are not accustomed to timetables or prices,” said the gerontologist Kaiser.
Those who are only mildly limited physically can still switch their means of transport to the bicycle. That not only allows for independence but also helps keep the individual healthy. Many illnesses can be kept away through regular pedalling on the bike, said Sabine Grundke from the German Association of General Practice and Family Medicine. Among them are high blood pressure, wearing down of the joints, depression and especially adult-onset diabetes.
But there are a couple of preparations needed before the bike can become a daily companion. Grundke recommends individuals to first consult their family practitioner. After the physical check-up, then comes the inspection of the bicycle.
Step one is a classical safety test.
Sometimes a new bike is necessary. “Manufacturers nowadays are doing quite a bit to suit the needs of older people,” said Bettina Cibulski of the German cycling federation. Especially important for seniors is a deep passage between the saddle and handlebars, allowing for easy and comfortable getting off and a quick and safe descent.
Those who would like to have both feet on the ground but not have to get off the bike when they start and stop should test out a comfort bike with a set-back saddle and pedals positioned further forward.
“An upright posture gives riders a good overview and a well-padded saddle softens potholes,” Cibulski said.
And hydraulic disc brakes can be easily operated with very little effort. There is also a wide selection of e-bikes and Pedelecs with electronic pedalling support.
Those who use a bike as the main means of transport should use it often. “Ten to 20 minutes daily are a real benefit. Optimal is 20 to 30 minutes at least three days a week,” said Grundke. The riding should be relaxed enough for it to be still possible to hold a conversation. Shortness of breath and gasping are warning signs that should not be ignored.
Alternatives to the bicycle are all variations of going by foot - from a stroll to regular walking to a hiking vacation. All of them are good opportunities to retain mobility. But seniors need not just head off on their own. They can also be accompanied by family members, friends, neighbours or volunteer helpers.