Starting a sport after 50: which one to choose?

Many people over 50 find they have more free time (the kids are older...) and also become more aware of the need to stay in shape and look after their health. 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 to choose? Which will be most beneficial for my health and body, and which sports should be avoided? So, if this sounds like you and you're 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 — with age, they actually tend to waste away. One of the first consequences is that they tire more quickly and can handle progressively smaller workloads. This applies to every muscle in the body, including the heart. Of course, you can't fight the natural ageing of the body and heart, but by practising a sport or regular physical activity, you can slow this ageing process. By choosing an endurance activity and avoiding sports that work the muscles through strength and intensity, you'll set your muscles, your heart and your breathing on a path of improvement and give them the upkeep they need. Older athletes are well advised to practise a full warm-up, long enough, and with taking care not to become dehydrated. The sensation of thirst diminishes with age, and it's important to drink regularly before, during and after exercise. Taking up a sport after 50 naturally depends on your state of health and sporting history. The more active you were when younger (or even recently), the more you'll be able to take on a sport with a reputation for being demanding. If you've never done sport, start with gentle activities in small doses. Also go for what appeals to you — you need a bit of motivation to pull on your shorts and trainers!  

Taking up a sport after 50: which ones to 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 put on the red list. They may suit certain people, especially those who practised them when younger. There are no absolute bans, but some sports carry far greater risks than others. And if you're looking for health benefits and preventive action to improve your wellbeing, it's best to steer clear of those listed below. Here are some sports that are not recommended for those taking them up after 50:

• Combat sports: these generally lead to injuries and excessive stress. They also often require energy spikes that are too demanding.
• Sports with a high risk of falling (alpine skiing): of course many sports carry a risk of falling, but sports that are somewhat extreme or very extreme should be avoided. If you've been skiing continuously since you were young, you can of course continue — just be careful and don't take unnecessary risks.
• Sports that require the acquisition of complex technical movements (unless you've been practising that sport for years)
• Team sports that involve standing for long periods (risk of venous problems in people over 70).
• Water sports such as windsurfing or scuba diving are not recommended for those taking them up after 50, as the risk of sudden illness is greater beyond this age and they can be dangerous when done alone.

Taking up a sport after 50: sports to keep your heart healthy

Overall, the advice is to turn towards sports that are good for the heart and respiratory system — in other words, gentle endurance sports that don't require brutal surges in intensity and allow you to work on your breathing. You can make your choice from the list below:

• Cycling: best on flat terrain and in good weather (avoid dry cold and biting wind). It improves arterial flexibility and helps build stamina.
• Walking and, by extension, hiking: highly beneficial at any age, you can start with hiking on flat terrain before moving on to hillier ground. It's great for breathing and the heart, and gets the joints moving.
• Brisk walking, gentle running, nordic walking: start gently if it's your first time, but these are dynamic sports that provide excellent physical output with minimal risk
• Swimming: a supported sport like cycling, easy to practise and very good for you. 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're taking up 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 who practise the sport near you. Doing it with others is an excellent way to keep motivation and enthusiasm alive, even on the days when getting out to exercise feels harder. You can also use a holiday as an opportunity to try a new sport and see if it suits you. Finally, don't choose a sport reluctantly. To practise a sport 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's desire and enjoyment that help you push through them.