Many people over 50 have more free time (the children are older…) and also become more aware of the need to stay fit and therefore healthy. Some then consider taking up a sport or returning to one they gave up long ago. The question that comes up most often is: which sport should I choose? Which will be most beneficial for my health and fitness, and which sports should I avoid? So, if this sounds like you and you are thinking about taking up a sport after 50, read this article carefully — you should find plenty of useful answers.
Taking up a sport after 50: why is it beneficial?
Our muscles are built for effort. If we don't use 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 lower workloads.
This applies to all the muscles in the body, and therefore to the heart as well. Of course, you cannot fight the natural ageing of the body and the heart, but by practising a sport or regular physical activity, you can slow that ageing process.
By choosing an endurance activity and avoiding sports that work the muscles through strength and intensity, you will get your muscles, your heart and your breathing back on the path to improvement and give them the upkeep they need.
Active seniors are well advised to carry out a thorough warm-up, sufficiently long, 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.
Taking up a sport after 50 depends, of course, on your state of health and your sporting history. The more active you were when younger (or even not so long ago), the more likely you are to be able to take on a sport with a reputation for being challenging. If you have never done any sport, start with gentle activities and at a low intensity. Also look for something that genuinely appeals to you — it takes a bit of motivation to pull on your shorts and trainers!
Taking up a sport after 50: which ones should you avoid?
As mentioned above, personal aptitude and personal taste obviously play a role in choosing a sport. Sports listed as ones to avoid should not automatically be placed on the red list. They may suit some people, especially those who practised them when younger. There are no hard-and-fast prohibitions, but some sports carry significantly more risk than others. And if you are looking for health benefits and a preventive approach to improving your wellbeing, then it is better to steer clear of those presented below.
Here are some sports that are not recommended to take up after the age of 50:
- Combat sports: they generally generate excessive injuries and stress. They also often require energy spikes that are too demanding.
- Sports with a significant risk of falling (alpine skiing): of course, many sports carry a risk of falling, but those that are somewhat extreme or very extreme are best avoided. If you have been practising alpine skiing continuously since your youth, you can of course continue, provided you do so carefully and without taking unnecessary risks.
- Sports requiring the acquisition of complex technical movements (unless you have been practising that sport for years)
- Team sports that involve standing for long periods (risk of venous disorders for people over 70).
- Watersports such as windsurfing or scuba diving are not recommended to take up after the age of 50, as the risk of feeling unwell is greater beyond that age and presents significant dangers when practised alone.
Taking up a sport after 50: sports to keep your heart healthy
In general, the best advice is to turn to sports that benefit the heart and the respiratory system — that is, gentle endurance sports that do not require sudden surges in intensity and allow you to work on your breathing.
You can make your choice from the list below:
- Cycling: best enjoyed on flat terrain and in good weather (avoid dry cold and icy wind). It improves arterial flexibility and helps build stamina.
- Walking and, by extension, hiking: highly beneficial at any age, you can start with hikes on flat terrain before moving on to hilly ground. It is good for your breathing and your heart, and helps to keep your joints working.
- Brisk walking, running at a steady pace, Nordic walking: start gently if it's your first time, but these are dynamic sports that allow for an excellent physical workout with minimal risk.
- Swimming: a low-impact sport like cycling, easy to practise and very beneficial. It is recommended for people who suffer from joint problems.
If you have abdominal fat to lose, endurance sports are the way to go: the body starts burning fat cells to produce energy after half an hour of uninterrupted effort.
In general, if you are taking up a sport after 50, see your doctor, who will be able to 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 of staying motivated and keeping your enthusiasm alive, even during the more difficult moments when you might not feel like going out to exercise. You can also take advantage of holidays to try out a sport and see whether it suits you.
Finally, don't choose a sport reluctantly. To be able to practise a sport long-term, whatever your age, you have to enjoy it and take pleasure in it. There are always difficult moments in sport, and it is the desire and enjoyment that help you push through them.
