What is sarcopenia – and why does it affect almost everyone as we age?
Sarcopenia is not a rare disease, but a widespread phenomenon:
Main causes:
Consequences:
A vicious circle: If you move less, you lose even more muscle mass – and then move even less.
Why e-biking is just the thing for sarcopenia
Traditional strength training is effective, but for many older people, it's unappealing or too strenuous. The e-bike offers a different approach — one that's practical, enjoyable, and motivating for everyday use.
Benefits of e-bike riding against muscle atrophy:
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Active leg muscles despite motor: The motor supports, but does not replace the movement – the muscles work along.
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Regularity through joy: Those who enjoy exercise will stick with it longer.
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Gentle on joints and back: No shock, no impact – ideal for arthritis or overweight.
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Improve balance: Cycling also trains the postural muscles and balance.
The motto is: movement with support instead of rest and standstill.
Musculus Maximus - Which muscle groups particularly benefit from the e-bike?
With pleasure – here is the added section with a focus on balance, core muscles and brain responsiveness:
| muscle group |
Effect when e-biking |
| Thigh muscles |
Main engine of the movement – powerfully deployed |
| Calf muscles |
Supports pedaling motion and stability |
| Gluteal muscles |
Important for posture and gait |
| Back muscles |
Stabilizes the upper body while riding |
| Abdominal muscles |
Supports balance and core control |
| Deep muscles / core |
Keeps the body in balance, activates with every steering and balancing |
| Balance and postural muscles |
Is trained every time you start, brake or corner |
But it's not just the muscles that benefit – the brain is also actively challenged. E-biking requires you to constantly react to changing situations: bumps, traffic, obstacles. This promotes reaction speed, coordination, and keeps neural connections sharp.
In other words: The e-bike is a full-body trainer – just with a panoramic view.
How often and for how long should you drive?
According to the WHO, just 150 minutes of exercise per week is enough to achieve positive effects on muscles and circulation – this corresponds to about 3 trips of 50 minutes each or 20 minutes a day.
Tip for beginners:
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Start with short distances, e.g., 15–20 minutes
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Set the support level to “medium” – not too much, not too little
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Slightly hilly routes promote muscle work particularly effectively
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If you are unsure: take an e-bike course for seniors
E-bike as a motivator for exercise
An often underestimated factor in the fight against sarcopenia: exercise has to be fun, otherwise it will not be sustainable.
The e-bike:
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opens new routes (also with gradients)
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turns everyday journeys (shopping, doctor's visits, visiting friends) into training sessions
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combines activity with experiencing nature – this is good for body and mind
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creates social contacts, for example during joint trips
It is precisely this combination of physical activity, fresh air and positive mood that makes the e-bike so valuable in old age.
Don’t forget your diet – muscles need protein
Exercise alone isn't enough—the body also needs building blocks to build new muscles. Older people should therefore pay attention to a protein-rich diet:
Recommended:
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1.2–1.5 grams of protein per kilogram of body weight daily
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Good sources: Quark, eggs, legumes, fish, lean meat, nuts
In combination with e-biking, this becomes a highly effective prevention against sarcopenia.
Conclusion: Muscle atrophy is not fate – you can do something about it.
The e-bike is not just a means of transportation, but also an effective training device for an active, independent life in old age. It not only reduces the risk of falls and the need for care, but also improves quality of life.
Those who drive remain strong. Those who stay strong remain independent. Never too late.
