So you’re 45 and no longer down for the rigors and intensity of hardcourt basketball, tackle football, or soccer. However, as we age, it’s important to maintain bone and muscle mass, cardiovascular fitness, and joint mobility so we shouldn’t throw in the towel and limit ourselves to walking around the block a few times (unless that’s all we’re capable of).
Why?
- Muscle and Bone Mass
As people age, they tend to lose muscle mass (sarcopenia) and experience a reduction in bone density. Starting from around the age of 40, adults may lose up to 5 percent of muscle mass per year. Weight-bearing exercises that are lower in impact can help slow down the loss of muscle and bone mass.
Engaging in sports is an effective way to achieve this, as they challenge muscles without overly stressing joints and bones. - Cardiovascular Health
Cardiorespiratory fitness is linked to a lower risk of death, according to a study published in JAMA Cardiology. A healthy heart allows individuals to exercise without experiencing chest pain or shortness of breath and maintain steady energy levels throughout the day.
There is no observed upper limit to the benefits of improving cardiovascular fitness, meaning that more fitness is always better. - Power Training
Power training, not necessarily powerlifting, is essential for older adults. Power refers to the ability to produce force quickly, which is crucial for tasks like walking up hills or stairs and playing with grandchildren. Developing muscular power helps reduce the risk of injuries, especially in situations where quick reactions are needed. - Joint Mobility
Maintaining joint mobility is vital as we age. Daily routines often involve a limited range of motion activities like walking, sitting, or driving. Engaging in sports that require larger ranges of motion, such as racket sports, can help individuals maintain flexibility and mobility.
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Incorporating Sports
Overall, incorporating sports and exercise into one’s routine, focusing on cardiovascular fitness, power training, and joint mobility, can help older adults lead healthier, more active lives and potentially extend their lifespan.
Learning a new sport can be intimidating, especially if you don’t view yourself as an athlete. Here are some sports recommended for 40+ adults:
PICKLEBALL
Pickleball is a rapidly growing racket sport for older adults. It helps improve coordination, agility, wrist dexterity, upper body strength, and mobility.
To get started, ask friends or check for local courts and lessons through USA Pickleball’s website or your local gym or YMCA.
GOLF
Golf offers outdoor exercise, which has mental and physical health benefits. Walking across different terrains on the golf course enhances balance and trunk rotation. To get started, use the Professional Golfers’ Association (PGA) coach-finding tool on their website.
DANCING
Dancing, whether line dancing or salsa, combines physical activity with excitement. It includes lateral and crossover movements that improve agility and balance. Dance also offers cognitive challenges, helping with memory and mental sharpness.
Check with your local community or cultural center for dancing classes.
TRACK, CYCLING and SWIMMING
Triathlon sports like track, cycling, and swimming benefit the heart, balance, and mental health. They provide opportunities for outdoor exercise and environmental challenges.
You can find Masters’ events for track and field at the USA Track and Field website. For swimming, check out U.S. Masters Swimming’s events page.
TAI CHI
Tai chi involves controlled, slow movements that are low impact and improve mobility. It enhances the mind-body connection and is beneficial for balance, mental health, and reducing the risk of cardiovascular diseases and dementia.
Scientists have completed over 500 studies on the benefits of tai chi, and have found it helps with balance, can help folks dealing with mental health challenges, like depression, and can reduce the likelihood of cardiovascular diseases and dementia.
You can find classes through the non-profit Tai Chi Foundation or try online classes at home.
CROQUET and BOCCE
Lawn games like croquet and bocce offer mobility benefits and functional movements. Bending to pick up balls is particularly helpful for older adults. You can start by getting a bocce or croquet set and finding a suitable outdoor space.
RACKET SPORTS (Tennis, Racquetball, Squash, Table Tennis)
Racket sports like tennis, racquetball, squash, and even table tennis provide functional strength and power. They improve agility, involve various directions, and help build social connections.
These sports can be scaled to your fitness level. To get started, find local courts or clubs that offer these sports and consider doubles tennis as a less taxing option. And U.S. Squash has resources for 40+ recreational play on its website.
These sports offer a variety of physical and mental benefits, making them great options for older adults to stay active and engaged.
