Many people over 50 have more free time (the children are older…) and also become aware of the need to keep fit and therefore healthy. Some then consider taking up a sport or returning to one they abandoned long ago. The question that often comes up is: which sport should I choose? Which will have the most beneficial effects on my health and fitness, and which sports should be avoided? So, if this sounds like you and you are thinking about starting a sport after 50, read this article carefully — you should find plenty of useful answers here.
Starting a sport after 50: why is it beneficial?
Our muscles are built for effort. If we stop using them — or use them less — not only do they fail to develop, but with age they tend to waste away. One of the first consequences is that they tire more quickly and can handle increasingly lighter workloads.
This applies to all the muscles in the body, including the heart. Of course, you cannot fight the natural ageing of your body and heart, but by practising a sport or regular physical activity, you can slow down that ageing process.
By choosing an endurance activity and avoiding sports that work the muscles hard and at high intensity, you will put your muscles, your heart and your breathing back on the path to improvement and give them the beneficial maintenance they need.
Active seniors would do well to do a thorough warm-up, long enough to be effective, and to pay close attention to staying hydrated. The sensation of thirst diminishes with age, and it is important to drink regularly before, during and after exercise.
Starting a sport after 50 naturally depends on your state of health and your sporting background. The more sport you did when you were younger, the more likely you are to take up a sport with a reputation for being demanding. If you have never done any sport, start with gentle activities at a low intensity. Also go for what appeals to you — it takes a bit of motivation to lace up your trainers and head out the door!
Starting a sport after 50: which ones should you avoid?
As mentioned above, there is obviously a personal aptitude and personal preference factor in choosing a sport. Sports listed as ones to avoid should not automatically be put on the blacklist. They can suit certain people, especially those who practised them when they were younger. There are no absolute prohibitions, but some sports carry far greater risks than others. And if you are looking for benefits for your body and a preventive approach to improving your health, then it is better to steer clear of those presented below.
Here are some sports that are not recommended for those taking them up after 50:
- Combat sports: they generally cause injuries and excessive stress. They also often require energy peaks that are too demanding.
- Sports with a high risk of falls (alpine skiing): of course many sports carry a risk of falling, but sports that are slightly — or even extremely — risky are best avoided. If you have been skiing alpine skiing continuously since your youth, you can of course continue, as long as you are careful and sensible.
- Sports that require the acquisition of complex technical skills (unless you have been practising that sport for years)
- Team sports that involve standing or shuffling in place for long periods (risk of venous problems for people over 70).
- Water sports such as windsurfing or scuba diving are not recommended for those taking them up after 50, as the risks of feeling unwell are greater beyond this age and they present significant dangers when practised alone.
Starting a sport after 50: sports for keeping your heart healthy
Overall, the advice is to turn towards sports that are good for the heart and the respiratory system — that is, gentle endurance sports that do not require sudden sharp increases in effort and that allow you to work on your breathing.
You can make your choice from the list below:
- Cycling: best enjoyed on flat terrain and in fine weather (avoid dry cold and icy wind). It improves arterial flexibility and helps build cardiovascular endurance.
- Walking and, by extension, hiking: highly beneficial at any age, you can start with hikes on flat terrain before moving on to hillier ground. It is good for breathing and the heart, and helps work the joints.
- Brisk walking, running at an easy pace, Nordic walking: start gradually if it is your first time, but these are dynamic activities that allow for excellent physical output with minimal risk.
- Swimming: a supported sport like cycling, easy to practise and highly beneficial. It is recommended for people who suffer from joint problems.
If you have abdominal fat to lose, these endurance sports are the ones to turn to: the body starts burning fat cells to produce energy after around half an hour of uninterrupted effort.
In general, if you are starting a sport after 50, see your doctor, who can advise you based on your medical history. Start gently without setting yourself impossible goals. Also try to find out whether there are any clubs or groups of people practising that sport near you. Doing it with others is an excellent way to maintain motivation and enthusiasm, even during those moments when it feels harder to get out and exercise. You could also take advantage of a holiday to try a new sport and see whether it suits you.
Finally, do not choose a sport reluctantly. To be able to practise a sport over the long term, whatever your age, you need to enjoy it and take pleasure in doing it. There are always difficult moments in sport, and it is the desire and enjoyment that allow you to overcome them.
