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STAY FIT OVER 50 - TOP 10 FUN WAYS  For active people, it is very difficult to admit that it's becoming harder and harder to stay active with age. However, there are many ways we can all stay fit over 50 and continue to enjoy an active, healthier life. Here we count down the top ten fun ways to stay fit over 50.   10. Yoga Yoga works on slow movements and deep breathing. As a result, you increase blood flow and warm up muscles. Holding various positions builds strength and maintains a better sense of balance. Benefits include: Improved flexibility Stress relief and improved mental health Assists in reducing inflammation Increased strength Improved balance Improved cardiovascular functioning Improved sleep 9. Dancing Whether you were a dancing king or queen in the 70s, enjoy a good polka, or have never danced in your life, dancing is a fun way to stay fit. It's all about choosing the music you love and simply moving to the music. Just dance like nobody's watching. You can dance at home alone, throw a dance party with friends or take to the clubs to enjoy this extremely physical and enjoyable form of exercise. Benefits include: Improved heart and lung health Increased muscular strength Improved endurance Better motor and aerobic fitness Toned, strengthened muscles Weight loss and management Stronger bones Improved agility, balance, and coordination 8. Swimming Swimming is another great way to get some exercise in without too much pressure and wear and tear on your muscles and bones. If you can't swim, it's never too late to learn. You're sure to find swimming classes at your local recreational center. As well you can also choose to take aqua aerobic classes with many benefits, including: Burns more calories than jogging Slows down the aging process Good exercise for people with asthma Activates the muscles Gets the blood flowing and heart pumping 7. Running If you're feeling a lot more enthusiastic about exercise, you can also consider taking up running. Many people discover running later in life and love the challenge of building up their stamina and participating in local marathons. Although running is harder on the body, when done right and using the right shoes, you can really improve your overall health, maintain a healthier weight and look and feel your best. You’ll also: Reduce cancer risk Keep your mind sharp Improve joint health Reduce stress Enjoy some peace and solitude Improve cardio health 6. Hiking Although you're probably thinking hiking is just walking, there's a little bit more to hiking than meets the eye. When hiking, you're getting into some more challenging paths with more hills and varying levels of exertion. You can explore exciting trails and become more in tune with nature. Benefits of hiking include: Good for cardiovascular health, reducing the risk of heart disease, high blood pressure and stroke A boost to bone health as a weight-bearing exercise 5. Tennis Tennis is probably one of the most fun sports out there. It takes some exertion but at the same time, you don't really notice how much you're working because it's just so much fun. You can also choose other racket-related sports like racquetball or squash. All of these activities are also very social, and you'll probably find it's quite addictive. Tennis offers tons of benefits, including: Increased aerobic capacities Lowered resting heart rate and blood pressure Improved metabolic function Increased bone density Reduced body fat Improved muscle tone Improved strength and flexibility Increased reaction times 4. Kayaking and Canoeing Getting out on the water kayaking or canoeing is a wonderful way to explore nature and also relax and just take in the beauty around you. It's also something that can be done on urban waterways, so if you live near a river, lake or ocean, you can take to the waters and give yourself a relaxing but surprisingly beneficial workout, including: Improved cardiovascular fitness Increased muscle strength in the back, arms, shoulders, and chest Increased torso and leg strength 3. Walking No doubt, walking is the most accessible activity for people who are still mobile. It just takes 30 minutes a day to get in a good healthy amount of activity, not to mention take in some fresh air and sunshine. Walking is easy because it doesn't require any equipment and can be done anywhere, anytime. Whether you grab a friend, do it solo, walk in your spare time or enjoy a nice brisk walk on your lunch hour, just pop in some earbuds and head out to enjoy these benefits: Maintain a healthy weight Lose body fat Prevent or manage serious conditions like heart disease, high blood pressure, type 2 diabetes, etc. Improve cardiovascular fitness Strengthen bones and build muscle Improve physical endurance Increase energy levels 2. Cycling That brings us to cycling. You'll have to invest in a good bike. But once you've got it, the bike will provide a lifetime of enjoyment. Cycling gives you more staying power and allows you to explore local paths and the great outdoors. You can also start cycling to work if you choose and use your bike to run your daily errands, such as grabbing a bottle of wine for dinner or picking up some groceries. Cycling is also a great thing to do with friends and family and allows you to go further than you would when out walking or running. Cycling also: Improves strength and flexibility Helps improve coordination and balance Provides a multipurpose workout Contributes to mental health  Helps manage conditions like arthritis because it’s low impact 1. Recumbent Trikes And number one – drum roll, please: The recumbent trike. Trikes offer the best of all worlds when it comes to fun exercise over 50. It has all the same joys that you get from walking and cycling but none of the stress put on your muscles and bones. You get the benefit of aerobics and also increase staying power because of the reclined, comfortable position.  You spread the weight over a larger surface area, so it is a far more comfortable ride than a traditional bike. You also reduce the stress and pressure on your back, shoulders, neck, and wrists. Benefits of the recumbent trike include: Improved strength and flexibility A good multipurpose workout Improved mental health  Low-impact exercise to manage conditions like arthritis Improve cardiovascular fitness Strengthen bones and build muscle Improve physical endurance Reduced body fat If you’d like more information on recumbent trikes, stop by Laid Back Cycles. We’re here to help explain the benefits and take you out for a spin.

Top Smartphone Apps for Cyclists and Trike Riders If you’re a tech geek like us, you’re likely looking for the latest apps. Here we look at the top Smartphone apps for cyclists and trike riders. Strava If you trike with a group of friends, Strava makes it easy to keep up with each other. The app allows you to record and upload your rides without needing one app as a GPS and another for social sharing. You can also rank your times based on your group’s favorite trails and share the GPS map so your buddies can try out the same experiences. Known as segments, the trails can also be tracked in real-time with speeds, so you know how well you’re performing on more challenging legs of the trail. You can follow fellow trikers, keep up with their rides, and even comment and congratulate friends on their accomplishments.   MapMyRide This does precisely what it says, allowing you to map and track routes. It also provides monitoring for things like nutrition and weight. If you pay to go up a level, you can also create training plans and enjoy things like live tracking you can share. This app does have ads unless you go with the premium version.   Bikemap Another route-planning and navigation app, Bikemap’s real-time updates are a great tool to share alerts with fellow Bikemap users like flooded-out trails. This is kind of cool, especially for urban riders who are more likely to encounter daily issues like traffic jams, closed roads, construction, etc. You can access an archive of user-generated routes shared by seven million users, so you're bound to find some in your neck of the woods. The free app can be upgraded to premium to access 3D views of your planned routes which are also kind of cool.   Google Maps While this might seem like a big yawn, the combination of Google Search and maps makes it a great tool. If you want to find a place for coffee or a smoothie when visiting uncharted territory, this is the quickest and easiest tool to use. It can also show you the most bike-friendly routes to get there from your current location.   Komoot We can’t deny Google Maps reigns supreme, but Komoot is helpful too. It uses the OpenStreetMap database to help you plan your rides, whether you’re traveling by road, commuting, or hitting offroad trails. Komoot is all about the most efficient route, not just based on your location but also your fitness level and the condition of the route. In fact, it ranks routes based on difficulty and fitness levels and tells you the types of road surfaces you’ll encounter. If you choose a route. it will also provide speeds, travel distances and how much further you have to go. Local recommendations are provided by Komoot ambassadors.   Ride with GPS This is a very user-friendly interface designed to record trips with a tap. If you tend to travel off the grid, the app also works offline. You’ll also benefit from elevation profiles so you can predict major hills. Rides are shared in real-time. If you’re interested in comments, the app will read them aloud as you ride. Since it’s in real-time, it’s great motivation to keep going on difficult rides. The free app is good enough, but you can opt for the basic subscription if you’re interested in live logging or publishing ride reports.   Wahoo Fitness Moving on to fitness apps, Wahoo is all about integration and data. It is compatible with things like Bluetooth sensors, heart-rate monitors, speed sensors, etc. and sharable with apps like Strava, MapMyFitness, TrainingPeaks, MyFitnessPal. It also provides eight pages of data with categories that include speed, power, and heart rate. Of course, it also includes a GPS map, but just be aware it will drain your battery juice fast.     TrainingPeaks If your ride is all about fitness and personal bests, TrainingPeaks offers comprehensive training plans backed by metrics. It’s also the app of choice for cycling coaches. If you are a high-performance athlete who loves to eat up data and track your performance, you’ll love this app. You’ll be right on top of your fitness and fatigue levels. However, this app is all about you, so if you want a social aspect to the app, you’ll need to look elsewhere.   Cyclemeter Cyclemeter is along the lines of Wahoo Fitness but is more customizable. It also provides post-ride analysis with data stored on your smartphone. It is integrated with Google Maps, and as you ride, you can use your iPhone earphone remote button to start and stop rides. It works with other apps like Strava, Facebook, Twitter (if it’s still around!), etc., so you can import and export routes.   Elite HRV If you want to keep challenging yourself without killing yourself, this app tells you when you have reached the level to ramp it up. It tracks your heart rate variability (HRV) and provides data with markers so you understand your recovery times. You can then determine when you are ready to manage a more challenging training load. It runs with a Bluetooth heart rate monitor and offers free unlimited data storage. You can tag notes so you have more details about your experience, such as stress levels or mood, keeping your performance in context. The longer you use it, the better the insights.   Wahoo SYSTM If you use a trainer for your trike, Wahoo SYSTM is an indoor training app providing simulations of real-world climbs. It’s not a virtual world per se, but it provides simulations of pro-race finales or ride along real-world roads through videos. You can also pick and choose workouts with some outdoor options.   Zwift The real deal for indoor riding, Zwift works with an internet connection and a collection of virtual roads you can ride or race with Zwift users. It is also an efficient training tool with workouts and training plans, but the true focus is social interaction.   Rouvy Augmented reality and route videos offer a very real-life experience. Actual road and elevation data enhance video recordings by taking elevations into consideration, so you feel like you’re actually there. These apps offer something for any type of rider, whether you love a leisurely ride in unfamiliar towns, want to beat local traffic for your commute, or are seriously training and challenging your fitness levels.

Does Size Matter for Trike Wheels? There are a lot of things to consider when buying your first recumbent trike. One thing that might have you stumped is whether the size of the trike wheels matter. What’s better? How does size impact the ride, safety, or even the look of the trike? There are many questions about wheel size you might want to be answered. Here we explain why you might consider one size over another with a technical overview broken down into layman’s terms. What Do You Want From Your Ride? We always tell our customers the type of trike features they choose all depend on what they want from their ride. For example, if you want the fastest ride possible, you’re looking at a 26-inch fast wheel. That’s because as soon as you put your foot on the pedal, it does a full rotation, so it pushes farther and faster. If you love the challenge of steep hills or happen to live in a particularly hilly area, a 20-inch wheel, with the small size and right gear ratio, allows you to climb hills with less effort. If you want a little of A and a little of B, the 24-inch wheel is right in the middle. Is It Just About the Wheels? That’s a good question. The gearing can help compensate for any wheel size. For example, a trike that has 16-inch wheels, in theory, are too small if you want to go fast. However, it is fast because it has the right gearing to go with it. As a result, it provides the speed and handling we love.  Wheel size does impact how a trike works, but manufacturers compensate for any possible challenges using gearing. It really has more to do with the trike design rather than just the wheel size. The wheel size makes some difference, but it is not everything. And that’s why you’re probably not going to feel much difference just by changing out the wheel. Gear is not the only thing manufacturers consider. The wheel also affects how the designers make the frames. For example, a race trike has a longer wheelbase that tracks straighter at the expense of handling. As a result, a trike like the GTS has a slightly shorter wheelbase. They still use a larger wheel, which has more to do with options for gearing. With standard gearing and a 20-inch wheel, you’re not going to get your speed higher than 18 to 20 miles an hour. Most of us don’t go that fast, so it’s not a problem. But for the real speedsters out there, it can make a real difference, especially going downhill. Why is Gear So Important? Gear is important because wheel size can limit gearing capabilities. Smaller wheels put limitations on gearing. As a result, choosing the wrong gear can mean you don’t have enough chain. For example, a 20-inch wheel is better if you need low gears for things like toting heavier loads or hitting hilly trails. You need more leg power, so lower gears are best. If you need higher gears, the 26-inch wheel is better at holding higher speeds, especially on rougher terrain. You’re looking at a 700c for a racing bike, as they are the fastest around while making high gears easier to access.   How Does Wheel Size Impact the Look? When it comes down to it, it often is all about looks. Before even worrying about wheel size, check out the trikes on display and decide which one appeals to your sense of aesthetics. Then you can find out the wheel size and other components to see if it’s a good fit. If this isn’t important to you, you can focus on other features to help narrow down your choices. Other Considerations for Wheel Size There are a few other considerations when it comes to wheel size. For example, some people like a 20-inch wheel on the front and the back. Why is this such a big deal? You can carry one tube in your emergency repair kit for flats instead of needing two tubes for a 20-24 or 20-26 inch trike. It’s not a big thing, but it does make it more convenient.  You also have to consider the overall size of the trike in relation to your vehicle or your storage space. The 20-inch is going to be the shorter one, so that’ll be easier to fit in the car or in a smaller apartment. If you want a larger wheel, it’s only going to fit in something like an SUV or pickup truck unless you go for a trike that folds. The folding trike is becoming more popular as people opt for smaller living spaces and smaller fuel-efficient vehicles. What About the Front Wheels? Another great question. Recumbent trike front wheels normally come in one size -- 20-inch. This is because the smaller size tends to be stronger. When you consider how you ride the trike, the front wheels face higher forces than the wheels at the back. Because of this, if the wheel on the front was larger, it wouldn’t have the resistance required to stand up to things like turns.  Remember, recumbent wheel size is a decision made by engineers who understand how the front wheel stands up to the punishment of even the harshest ride. As a result, there’s a lot of thought put into wheel design and diameter. Every detail of the wheel impacts performance and strength, including spoke angle and size. So, what we’re saying here is, if, for some reason, you have a sudden urge to replace your 20-inch front wheel with a bigger front wheel, resist the urge. It’s all about balance, strength, and engineering when it comes to front wheels. There you have it. Wheel size does matter, and it all depends on the type of ride you prefer. The larger the wheel, the faster the speed and the smaller the wheel, the less effort it takes to tackle things like hills or heavy loads.   Video Transcript Laid-Back Mickey here, going over does size matters in wheels? 20-inch wheels, 24-inch wheels, 26-inch wheels, what does it matter and why would you want to get one over the other? In this video we will have a special guest, Master Tech James, go over the technical side of the wheel choosing process. So, let’s check it out and here we go! People ask me all the time, “What’s the difference between a 20-inch wheel, a 24-inch wheel, and a 26-inch wheel” and “Why would I want one over the other?” I have a lot of people go “I want the fastest wheel possible.” So, I say, maybe we’re going into a 26-inch fast wheel that right when you push the pedal it’s doing a full rotation and it’s pushing off further. Some people will say that they need to climb hills a lot better and a 20-inch wheel, with the small size and the gear ratio, allows you to climb the hills a little better. And the 24-inch wheel is right in the middle. It’s that simple, but the gearing can be compensated for any of the wheels. So, one of my favorite trikes was a Green Speed GT and that one had 16-inch wheels. It was fast, but it had the right gearing to go with it. When it comes down to it, it’s about the looks. You figure out if you like the look of a 26-inch or 20-inch. Do you like the fact that a 20-inch has a 20-inch on the front and the back, which that allows you to carry one tube compared to a 20-24 or 20-26 inch which makes you have to carry two tubes when you are out on the road in case you get a flat tire? Which, hey, get thorn resistant tires if you don’t want a flat tire. And the cool thing is that some people ask “which one fits easier in my car?” Well, the 20-inch is going to be the shorter one so that’ll be easier to fit in the car. With the 26-inch you’ll have to either have a small SUV or maybe you get one that folds in order to fit it inside. Now let’s go ahead and talk to Master Tech James and see what the technical side of it is.Hi, I’m James the Master Technician of Laid-Back Cycles. So, the wheel size from a technical aspect does have little consequences on how they work. But in the big picture it doesn’t matter because the manufacturers compensate by gearing and it really has more to do with the trike design rather than just the wheel size. The wheel size makes some difference, but it is not everything. And that’s why the vast majority of us don’t really feel a whole lot of difference just by changing out the wheel. However, the wheel does affect how the designers make the frames. Like this race trike over here, longer wheelbase things track straighter at the expense of handling. Which is why the GTS has a slightly shorter wheelbase. They still use a larger wheel and that has more to do with options of gearing. With a standard gearing and with a 20-inch wheel we find 18 to 20 miles an hour is as fast as you’re going. Most of us don’t go that fast so it’s not a problem. But for the real speedsters it can make a real difference, especially on a downhill. So, it is easy to go into a rabbit hole on wheel sizes, but the truth is most of the manufacturers pick specific wheel sizes for what they are doing with the trikes. The number one reason that people get larger wheels in our experience is it looks good. Thanks James for the technical side of dust size matter and wheels. So, 20-inch wheels will help you go up the hill easier and 26-inch wheels will help you get going faster from the get-go. But you know, what if you don’t have the strength to go up the hill, what if you don’t have the strength to go faster, and you want to keep up with your friends? Check out this next video and I’ll show you how you can go up hills faster, keep up with your friends better, and we will see you on the next video.