Stationary bikes can safely be used every day.
Stationary bikes allow for an aerobic workout no matter the weather conditions. They can be safely used every day as part of a workout routine and may be ideal for people with joint problems. However, because stationary biking only works the lower body, supplementing daily biking with exercises designed for the upper body is necessary to ensure a full-body workout.
A stationary bike can be safely used every day as part of your overall fitness program.
Recognize the Benefits
Daily aerobic exercise on a stationary bike provides many benefits in addition to helping you burn calories and lose weight. Exercise can improve mood and help you relax. It also helps prevent high blood pressure, atherosclerosis and Type 2 diabetes, all of which are major contributors to heart disease. Regular exercise doesn't just strengthen the muscles either, as it can also protect the brain against cognitive decline and boost the immune system, helping the body to fight off viral infections such as the common cold and the flu.
Do it Daily
There is no benefit to engaging in longer aerobic sessions a few times per week over using a stationary bike for shorter periods of time each day. As long as each biking session is at least 10 minutes long - which is the minimum recommended time for an aerobic exercise session - then daily biking can be a critical part of an overall fitness program. According to MayoClinic.com, the Department of Health and Human Services recommends that healthy adults get at least 150 minutes of moderate-intensity aerobic exercise each week.
Keep the Impact Low
One of the main advantages of using a stationary bike for daily aerobic workouts is that biking is a low-impact form of exercise, which means it doesn't put much stress on the joints. This can be very helpful for people with arthritis or other joint disorders who may have a hard time with activities such as running. Recumbent stationary bikes may also benefit people with lower-back problems, such as degenerative disc disease, as the additional back support and reclining position can improve comfort while exercising.
Add Upper Body Exercises
One of the main drawbacks to using a stationary bike is that this form of exercise only works the muscles in the lower body. To combat this, adding weightlifting exercises that work the upper body and core muscles to your workout routine can help the entire body get stronger. In addition, because each workout on a stationary bike is the same, some people may struggle with staying motivated to use the bike every day. Finding a workout partner, keeping a workout journal or watching specially designed "cycling videos" that simulate different outdoor bike rides can help prevent boredom.