Just because you're getting older doesn't mean you should slow down. The benefits of physical activity in your later years are well documented - regular exercise can prevent illness, improve your mental health and even spice up your social life.
This may seem obvious, but have you ever thought that exercise could also improve your mental abilities? Research has shown that regular exercise improves cognitive brain function in people over 50, 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, read on to discover five of the best exercises if you want to increase your fitness.
TO SWIM
Perhaps the best thing about swimming is that it gives you a full-body workout that requires constant movement and targets all of your muscle groups. This does wonders for your cardiovascular fitness and muscle strength.
Even better, swimming is a low-impact exercise on your joints, meaning there's far less stress on your joints and there's usually a lower risk of injury.
While you can always book a block of time at your local pool and swim alone, it might be worth taking an adult swimming class. This could help you track your progress, teach you some tips to stay safe in the water, and of course, socialize with other group members too.
If you're unsure about your ability in the water, try starting with a gentle swimming program that allows you to build up a pace appropriate to your current fitness level - testing the water, so to speak. Then you can work your way up to more challenging swimming styles.
BADMINTON
Badminton is a sport for everyone - you can adapt your style of play to your fitness level, making it as physically demanding as you like.
Unlike tennis, badminton is easier on your joints and requires more subtle wrist movements. This could make it the perfect sport for people with mild mobility issues. In addition, it does not require large shoulder and elbow movements.
However, that doesn't mean badminton is a low-effort sport, and it can still provide you with a thorough workout. In fact, the British Heart Foundation says playing badminton can strengthen heart muscles and reduce the risk of blood vessels blocking, which reduces your risk of coronary heart disease.
They also praise the sport's accessibility – there are reportedly more than 10000 clubs and more than 100,000 courses in Europe, and you can play it all year round. So there will probably be a place or club near you that you can join to start outperforming your fellow over-50s now.
RIDE A BIKE
If you love breathtaking scenery and are looking for an engaging activity to take up later in life, cycling could be the perfect activity for you.
Just like with badminton, when cycling you can decide how much physical effort you want to put in. So you could take a leisurely bike ride around your local area, or push yourself and do an intense bike ride in the nearby hills.
It's important to note that the older you get, the more effort you'll typically have to put in to achieve the same results. The loss of muscle mass and decrease in metabolism make maintaining your fitness more difficult, meaning you may have to train harder to achieve your desired results.
The main advantage of cycling, however, is that it is a sport for everyone - it is easy on the joints, easy to learn and just plain fun.
YOGA
Yoga is a gentle yet effective form of exercise that you can easily incorporate into your lifestyle. Not only can it help improve your flexibility and muscle strength, but also your balance and coordination.
One of the best things about yoga is its versatility - there are so many different types of yoga that you're sure to find one that suits you. Whether you're looking for a dynamic, sweaty workout or striving for something relaxing and meditative, yoga has something for everyone.
Even better, yoga is a sport you can do at your own pace. There are no time limits or competition, and you can adapt the exercises to your own needs.
If you're new to yoga, it might be worth taking a beginner's class to learn the basics and ensure you have proper form. Once you feel more comfortable, you could then move on to more advanced classes or even practice in your own home.
HIKE
For those who love nature, hiking is one of the best ways to stay active and explore the world. It's a great way to relieve stress, heighten your senses and improve your physical fitness.
The key to hiking is finding the right balance between challenge and safety. You want to choose a route that suits your fitness level but also offers a bit of a challenge. This could mean starting with short, flat walks and then working your way up to more challenging hikes as you get fitter.
One of the best things about hiking is its accessibility – all you need is a pair of comfortable shoes and a little motivation to get started. There are no memberships or expensive equipment, and you can hike virtually anywhere, from local parks to sprawling national parks.
So, what are you waiting for? Grab your hiking boots and get going!
These five sports offer a fantastic way for people over 50 to improve their fitness while having fun. Whether you choose swimming, badminton, cycling, yoga or hiking, you're sure to find an activity that suits your needs and interests. So, don't let your age stop you - it's never too late to start training!
Until the parachute do us part: But even if something goes wrong, and you land with a little dance instead of gliding elegantly, don't worry! Our physical therapist is ready to help you get back on your feet – literally! Just call us, we'll turn your involuntary dance into a fun performance for gravity! And don't forget, skydiving is definitely one of the top 5 sports for adventure seekers - not only will we get you high, but we'll also get you safely back to the ground.
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