Finding an exercise that won't trigger unwanted symptoms can be a challenge for people living with a form of dysautonomia.
In this blog post, we will look at the positive effects that riding an e-bike can have on those living with a chronic illness, as well as a few things to consider before you make your first purchase.
Why should you try an e-bike?
Studies have shown that regular access to green spaces is linked to a lower risk of depression and also improves sleep quality and concentration. E-bikes could offer that extra bit of support you need to get outdoors.
Traditional pedal bikes are often too strenuous for people living with chronic illnesses, but e-bikes can help to keep any exercise at a tolerable level. This is important for people living with limitations, as physical activity has been shown to be 1.5 times more effective than counselling or medication when improving one's mental health.
Using an e-bike, riders can reclaim a sense of independence and access places that would typically be too far to walk to on foot. This can be particularly useful for younger people who may feel uncomfortable using physical aids such as mobility scooters.
Many people with POTS and other forms of dysautonomia worry about walking too far and feeling stranded after over-exerting themselves. With the use of an e-bike, they can regain their confidence, knowing that they have the bike's motor to rely on to get them back home.
Before your first ride
Electric bikes have a lot to offer people living with dysautonomia; however, it's important to recognise that everyone will face unique challenges based on their own specific circumstances.
Take your time when you're first getting started. If it’s your first time riding a bike since your diagnosis, the excitement can be overwhelming, making it easy to push yourself too hard without realising.
Keep in mind that you'll likely be sitting upright for longer than you're used to. On your first few rides, gradually increase the distance you travel to see how much exercise your body can tolerate. This will help you avoid burnout and find a comfortable pace that's right for you.
Buyers guide
Before you purchase your first e-bike, there are a few things you'll need to know so you can find the one that's right for you. A few things to look out for:
Power: In England, e-bikes are restricted to 250w motors, which makes it challenging for them to climb hills without some extra pedaling. However, you can find more powerful options available for purchase online if you are willing to bend the rules. There have recently been proposed changes to the government regulation to raise the motor limit to 500w.
If you live outside the UK/EU, there are several common wattage options for e-bike motors, including 250 watts, 350 watts, 500 watts, and 750 watts. The higher the wattage, the more assistance the motor will offer when going uphill or traveling at high speeds.
Size: There are e-bikes of all shapes and sizes. If you plan on travelling with a bike in your car, you may want to opt for a foldable option. Alternatively, larger bikes may offer bigger batteries or improved rideability.
Weight: E-bikes are heavy due to their large batteries. If you plan on lifting the bike into your car, make sure check it's not too heavy before making your purchase.
Pedal assist and Throttle: There are two main ways an e-bike is powered: pedal assist and throttle.
Pedal assist is self-explanatory; as you pedal, the bike's motor will provide additional power, making the riding experience less strenuous. Pedal assist can usually be adjusted, so you can choose the level assistance that's right for you.
Bikes with a throttle can be powered without pedalling, letting the motor do all the work. This can be ideal for people with more debilitating symptoms. Most bikes that use a throttle will also have the option of pedal assist.
Use: Before you purchase a bike, consider how and where you will be using it. Does it need to be portable and fit into a car? Or are you looking for something with off-road tires and suspension? There's a wide variety of options, many with crossover features, so don't be afraid to look around for a while before you find one that's right for you.
Click here for my review of the Fiido D3 Pro Mini
Common myths about e-bikes
E-bikes are complicated: Many people believe that e-bikes are difficult to operate or require extensive knowledge of technology. In reality, most e-bikes are designed to be user-friendly, with intuitive controls and simple charging processes. Just like traditional bikes, they can be easily mounted and ridden without a steep learning curve.
E-bikes are for older people: Electric bikes make cycling accessible for people of all ages and abilities. In fact, the most common age group to consider buying or using an e-bike are those aged 25 to 34. E-bikes are popular among commuters, recreational cyclists, and even fitness enthusiasts looking to enhance their rides.
You won’t get fit using one: There’s a misconception that riding an e-bike doesn’t provide a good workout.
Through short bursts of energy, or continuous low-intensity movements, an e-bike can be a great way to recondition and retrain your body to tolerate exercise. The increased time spent upright, as well as the positive effects of being outdoors, can be very beneficial for riders with POTS and other forms of dysautonomia.
The battery range is poor: While early models of e-bikes had limited battery ranges, modern e-bikes offer impressive distances on a single charge, often exceeding 50 miles depending on the model and riding conditions. Moreover, many e-bikes come with replaceable batteries or options for additional battery packs, so range anxiety is becoming less of a concern.
They’re expensive: While some high-end e-bikes can have a hefty price tag, there are many affordable options available. E-bike prices start at around £350-£400 and go up from there.
To read about my personal experience of riding an e-bike with dysautonomia:
Conclusion
Ultimately, e-biking can be more than just a mode of transportation; it can be a path towards an enhanced quality of life, offering new opportunities for exploration, social interaction, and improved health- all while respecting the physical boundaries imposed by dysautonomia.
Whether you're seeking a leisurely ride in the park or an adventurous trail to explore, an e-bike could be the key to unlocking an outdoor experience tailored to your unique circumstances. With more budget options continuing to enter the market, I would highly recommend you try it out.
Another great form of exercise for people with Dysautonomia is swimming, click here to learn about the benefits for spending time in water.
My Experience: Riding an e-bike with Dysautonomia
Since my diagnosis of post-COVID dysautonomia in 2021, finding ways to get outside and exercise has been difficult. After looking online, I realised an e-bike could help me go further without straining myself or needing to rely on a wheelchair.
To read about my blog post about riding an e-bike with dysautonomia click the image above.
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