Just because you’re getting older, doesn’t mean you should slow down. The benefits of exercise in your later years are well-documented – regular exercise can prevent disease, improve your mental health, and even give your social life a healthy boost.
That may seem obvious, but have you ever considered that exercise could improve your mental faculties, too? Research has shown that regular physical exercise enhances cognitive brain function in over-50s, which is essential at an age with an increased risk of dementia and neurodegenerative diseases.
Starting a new sport or physical activity, or joining a sports club, could be the ideal way to improve your health. So, keep reading to discover five of the best sports if you’re looking to increase your fitness.
1. Swimming
Perhaps the best thing about swimming is that it gives you a full-body workout, requiring constant movement and targeting all your muscle groups. This does wonders for both your cardiovascular fitness and your muscle strength.
Better yet, swimming is a low-impact exercise, meaning there is far less stress on your joints and typically less risk of sustaining an injury.
While you can always book a slot at your local pool and swim solo, it may be worth joining an adult swimming class. This could help you keep track of your progress, teach you some tips to help you feel confident in the water, and, of course, you can also socialise with other group members.
If you’re unsure about your skills in the water, try starting with a gentle swimming routine that helps you build a pace that suits your current fitness levels – dipping your toes in the water, so to speak. Then, you can work your way up to more rigorous strokes.
2. Badminton
Badminton is a sport for everyone – you can tailor your playstyle to your fitness levels, so you can make it as physically demanding as you’d like.
Unlike tennis, badminton is gentler on your joints, using subtler wrist movements. This could make it the perfect sport for those with slight mobility issues. Plus, it doesn’t require large shoulder and elbow swings.
This doesn’t mean that badminton is a low-effort sport, however, and it can still provide you with a thorough workout. In fact, the British Heart Foundation says that playing badminton can strengthen your heart muscles and limit the risk of blood vessels clogging, reducing your risk of coronary heart disease.
They also laud the accessibility of the sport – there are reportedly more than 2,100 clubs and 24,000 courts around England, and you can play it at any time of the year. So, there will likely be a court or club near you that you can join now and start besting your fellow over-50s.
3. Cycling
If you love the breathtaking sights of the British countryside and are looking for an engaging activity to take up in later life, then cycling could be the perfect pursuit.
Much like badminton, cycling allows you to decide how much physical effort you wish to put into it. For instance, you could go for a leisurely cycle through your local area or push yourself and have an intense bike ride in the nearby hills.
It’s important to note that the older you get, the more rest you’ll typically need. Experts recommend that older athletes consider a three-week cycle, one-week recovery pattern.
If you wish to combine cycling with socialising, many senior cycling clubs around the country allow you to get active and explore new places while mixing with like-minded people. British Cycling has a fantastic Club Finder on their website to help you locate cycling groups in your local area.
4. Golf
When you’re thinking about sports to play when you’re over 50, golf may be one of the first things that springs to mind – and for good reason.
One study revealed that the average distance walked on a golf course with a playing length of 6,800 yards is 6.6 miles. And, depending on the course, you could be climbing hills, playing from bunkers, and navigating various types of rough terrain.
You won’t just benefit from the exercise golf offers either – practising your golf swing can improve your flexibility, stability, strength, and hand-eye coordination. Also, since you’ll be shifting your weight frequently and changing your stance to swing, sometimes on uneven terrain, golf can improve your balance and prevent future falls.
While you could get some peace and quiet and play golf alone, it is perhaps the perfect social sport. Walking from hole to hole could be the ideal time to catch up with your friends.
So, forget the phrase “golf is a good walk spoiled”, as it could be your new favourite sport.
5. Walking
Walking may seem like an obvious choice to keep yourself active after you turn 50, though the benefits are almost endless.
In fact, a brisk walk can:
- Reduce your risk of developing some cancers, such as breast, bowel, and womb cancer
- Keep your heart strong by increasing your heart rate
- Reduce your risk of heart disease, high blood pressure and stroke
- Strengthen your bones and prevent the onset of osteoporosis
- Reduce your risk of dementia.
Another brilliant thing about walking is that you don’t need to walk for miles every day to boost your quality of life – even a daily 15-minute walk can do wonders.
And, since walking is arguably the most-accessible activity out there, you could simply replace some of your daily activities with a stroll. For instance, you could walk to the shops rather than driving, or climb the stairs instead of using the escalator.
There are many different walking groups out there if you want to turn your daily saunter into a social event. You can search for walking groups in your local area on the Ramblers website.
Conveniently, May is National Walking Month, so this could be the perfect opportunity for you to get out and start walking more.
