Forget the rulebook. Here’s how to keep playing the sports you love, no matter your age.
I’ve always played sport. I have been lucky enough to be what I suppose people would call naturally fit. I played all kinds, never focused in once particular sport. Hence, I was pretty good at most, based purely on natural ability, but never brilliant at any. The thing is, I was always doing something. Football (soccer), volleyball, squash, tennis, running, take your pick. And there’s golf. For me the greatest game ever. Well, I was born in Scotland. At one time I was playing off single figures. I am also a fan of extreme sports. I like the adrenalin, horse riding, motorbikes, skiing, scuba diving, even parachuting. You only live once!
Unfortunately these days, I’m a lot less active, mainly due to injury and a body that seems increasingly unwilling to cooperate. Lower and upper back (the middle is fine for now). My shoulders are in constant pain. Nobody can tell me why. My knees give way at the most inopportune moments. In short, and I have said this before, but if I was a horse, they’d undoubtedly shoot me. How much of this is down to age and how much is down to my own neglect over the years and not preparing properly when I attempt sport these days, I’m not sure. But I do know that my approach to sport an exercise these days has to be much more considered. In truth
In truth, these days, I see pain and discomfort as a price I am willing to pay to continue with activities I love. Golf me and my shoulders will play up, riding horses will take its toll on my back, and volley ball on the beach risks yet another injury. The question is, do I have to pay the price, or is there a better way. I’ve lost count of the time people have told me to take up new sports like swimming and yoga. It makes sense, and perhaps I will. But I still want to enjoy the sports I love and expect there must be a better way, so I decided to look into it.
Introduction
Once you hit your 50s and 60s, you do start hearing a lot of advice about which sports are “good” or “bad” for you. But does it really come down to the sport itself, or is it more about how you approach it? Here, dive into whether some sports are really off-limits after 50, or if it’s all about maintaining the fitness, health and discipline rewuired to keep doing what you love, without paying that price.
The Myth of “Bad” Sports
For the record, there isn’t a universal list of sports that are bad for people over 50. Sure, some activities carry more risks than others, but labeling them as “bad” across the board oversimplifies the issue. What might be a challenging sport for one person could be perfectly manageable for another, depending on factors like fitness level, experience, overall health and approach.
Take running, for example. It’s often pegged as tough on aging joints, but plenty of people over 50 continue to run marathons with no problems. On the flip side, golf is generally considered low-impact and safe, but swing-related injuries are common if you don’t maintain flexibility and proper form.
Fun Fact: According to the National Institute on Aging, staying physically active as you age can help you maintain a higher quality of life, reduce the risk of chronic disease, and improve mental health.
Sports to Approach with Caution (But Not Avoid)
While no sport is inherently bad, some do require more caution and preparation, particularly if you’re dealing with existing injuries or conditions. Here’s a breakdown of some common sports and how they can affect your shoulders:
High-Impact Sports: Protecting Your Joints and Bones
High-impact sports involve a lot of stress on your joints and bones, which can become more fragile as you age. These include:
- Running: The pounding motion can be tough on the knees and hips, leading to issues like osteoarthritis or stress fractures if proper precautions aren’t taken. If you’re a runner over 50, it’s worth spending the money on high-quality, supportive shoes and incorporate strength training to support your joints.
- Basketball: With its sudden stops, jumps, and changes in direction, basketball can be hard on the knees and ankles, increasing the risk of sprains and tears. Proper warm-up, wearing supportive footwear, and avoiding hard surfaces can help reduce injury risks.
- Tennis: While tennis is great for cardiovascular health, the repeated overhead motion and quick lateral movements can lead to shoulder and elbow injuries, like rotator cuff tears or tennis elbow. Focus on technique and consider adding flexibility exercises to your routine.
Contact Sports: Be Mindful of Collisions
Contact sports, where players might collide with one another, present their own set of challenges. The risk of injury increases with age due to slower reaction times and reduced bone density. However, they can still be enjoyed with some modifications:
- Football (Soccer): Although it’s a great way to stay fit, soccer’s physical nature can lead to knee injuries, such as ACL tears, and other contact-related injuries. Consider playing in less competitive, non-contact leagues, or stick to practicing skills that don’t involve as much physical contact.
- Rugby: Known as a hard physical game, rugby can be particularly tough on older bodies. Concussions, fractures, and joint injuries are more common. If you love the sport, at some stage you may want to consider switching to touch rugby, which eliminates tackling and reduces the risk of injury.
- Martial Arts: Martial arts offer a great workout and mental discipline, but sparring can lead to injuries such as sprains, fractures, or head trauma. Consider wearing protective gear when training, make sure to warm up properly. At some point you may also decide not to engage in full contact formats , and focus more on form with an emphasis on technique over combat. If not, do make sure to treat injuries properly, in a timely manner, and to allow enough time for rest and recovery
Extreme Sports: High Reward, High Risk
Extreme sports come with inherent risks, but that doesn’t mean they’re out of reach if you’re over 50. The key is preparation, caution, and knowing your limits.
- Skiing: Skiing combines speed and high-impact movements, making it a sport where falls and collisions are common. Knee injuries are particularly frequent. If you’re hitting the slopes, as you get older, don’t let your ego lead you astray. Where appropriate, take lessons to improve your technique. You can always choose less challenging runs, or off -piste routes. You may also want to consider using knee braces for added support. Wear a helmet!
- Surfing: Surfing is fantastic for core strength and cardiovascular fitness, but it comes with risks such as shoulder injuries, cuts, and bad falls. The again, there’s the prospect of drowning. Here again, don’t be tricked by your ego. You can ride smaller waves, or use a larger board for stability. I know, it sounds horrible, but if it means you can still get out there then surely its worth it. And just to remind you, never surf alone.
- Mountain Biking: Mountain biking takes cycling to an extreme level, with rough terrains, steep descents, and high speeds. While it’s exhilarating and a great workout, the risks are higher. Falls can lead to serious injuries like fractures, and the intense, uneven terrain can strain knees and ankles, not to mention, your back. Always wear protective gear, such as a helmet and pads, and consider taking less challenging trails to build your skills and confidence before tackling more difficult routes. Again, beware of your ego.
According to Temple Health, “adults 50 and older are prone to more exercise-related injuries in general, compared with younger adults“. Common injuries include:
“Overuse injuries. These include tennis elbow and tendonitis. Though sports such as golf or tennis are a frequent cause, any repetitive movement (like yard work, typing, or even knitting) can cause these injuries.
Stress fractures. This type of injury is especially common in the lower leg and foot. These thin fractures are often the result of repetitive impacts, like running on a hard surface.
Lower back pain. One of the most common issues in older adults, pain in the lower back often stems from natural wear and tear, too much sitting, or carrying excess weight.
Rotator cuff tears. The rotator cuff is the part of the shoulder joint responsible for lifting and rotating the arm. Age-related wear and tear can cause the area to become weaker, making it more prone to injury. Activities with frequent overhead motions like golf, swimming, tennis, and basketball can often cause rotator cuff issues.”
Low-Impact Sports: Safe and Effective Options (Not to be discounted out of hand)
Low-impact sports are generally easier on the body and are great options for those over 50 looking to stay active without risking injury. Here are some examples:
- Swimming: Swimming provides a full-body workout with minimal stress on the joints, making it ideal for maintaining cardiovascular fitness, strength, and flexibility.
- Cycling: Both outdoor and stationary cycling are excellent for improving cardiovascular health and leg strength while being gentle on the knees and hips.
- Golf: Golf offers moderate exercise, especially when you walk the course, and it’s easier on the joints. Just be mindful of repetitive motion injuries like golfer’s elbow.
- Walking and Hiking: Walking is one of the simplest and most effective low-impact exercises. Hiking adds a bit more intensity and can improve cardiovascular health, balance, and leg strength.
It’s always worth consulting an expert, a personal trainer or physical therapist who specializes in working with older adults. They can help create a fitness plan tailored to your specific needs which encompasses the sports you enjoy.
The Role of Fitness in Safe Sports Participation
The key to continuing any sport after 50 isn’t about picking the “right” sport; it’s about maintaining your overall fitness and health, and taking the right approach. Strength training, flexibility exercises, and cardiovascular workouts all contribute to your ability to keep at the sports you love safely, and without injury.
- Strength Training: Building muscle mass helps protect your joints and bones, making you less prone to injury during physical activity. Incorporate weight lifting, resistance band exercises, or bodyweight workouts into your routine at least twice a week.
- Flexibility and Balance: Stretching and balance exercises improve your range of motion and stability, reducing the risk of strains, sprains, and falls. Yoga, Pilates, or simple stretching routines can be highly beneficial.
- Cardiovascular Fitness: Maintaining a healthy heart and lungs is crucial for endurance in sports. Whether it’s brisk walking, swimming, or cycling, aim for at least 150 minutes of moderate aerobic activity each week.
The Importance of Listening to Your Body
No matter what sport you play, or activity you engage in, listen to your body. Pushing through pain or fatigue is a recipe for injury, particularly over the age of 50. Instead, pay attention to the signals your body sends and be willing to modify your activities when necessary. Don’t let your ego lead you into trouble.
For example, if you’re feeling sore after a tennis match, take a rest day. Take up swimming as a great low impact full body workout which can improve your performance in other sports. If you’ve noticed that running is causing joint pain, try mixing in low-impact activities like cycling or rowing.
Conclusion: Play the Sports You Love, But Play Smart
In the end, there are no hard and fast rules about which sports are good or bad after 50. It’s more about how you approach them. Staying fit, maintaining flexibility, listening to your body, and the right approach are what will allow you to continue enjoying the sports and activities you love, be they low impact high impact or wholly extreme.
What’s your favorite sport, and how have you adapted it as you’ve aged? Share your experiences and any tips or tricks you may have.
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