The first thing that comes to mind that I picked up here is the concept/benefit of high cadence/spinning in lower/easier gears as opposed to "mashing" higher gears at lower cadence. Being middle-aged and overweight I knew (a few years ago when I got "back into" cycling) that jogging/running seemed to be doing me more harm than good. I had/have lower-back and hip issues. Bicycling was a good alternative for me and when I got it in my head that I wasn't "cheating" by using lower gears with higher cadence I began to ride in a way that seemed to be "in harmony" with my body without any negative effects (like having back pain or soreness from riding the bike).