Sports For Older People – Incredible Results

Sport is not only for young people, but it also provides many benefits for the older generation. Moreover, sports are especially recommended for the elderly. Though, you should always be aware of your limits, condition, and chosen activity because not all sports are suitable for the elderly. However, studies have shown that exercising can prevent the consequences of falls and losing your capability to tend to yourself. So basically avoiding becoming invalid. We have collected some advice and tips on physical exercises and sports for older people. 

Sports For Older People – Its Benefits

The older generation usually gives up on sports after a certain age for no other reason than their years. Many of them deal with various health issues, which, understandably, prevent them from exercising. However, there are so many options to choose from that you don’t have to give up sports no matter your condition. Muscle mass continues to decline shortly after the age of 30. Since it’s a slow process, most people don’t even notice. However, over 50, this process is accelerating noticeably. In addition to aging, breathing issues come up, like shortness of breath. Also, gaining weight is natural, along with decreasing physical conditions.

The ability of the elderly to support themselves is reduced, and the risk of falling increases. Therefore, passivity can be risky for older people. To overcome these, light exercise can serve as excellent therapy. It is surprising how many benefits sports have to offer to older people. Regular training helps to reduce the likelihood of falls, wheezing, stress and prevent heart disease. Workout also lowers the cholesterol level, improves the immune system, maintains muscle mass, and results in stronger bones. Not to mention that it helps in remaining social and reduces the risk of depression and feeling lonely.

Consider Your Physical Condition 

Before taking up a new physical activity, you need to know and consider your condition and abilities. It is crucial to talk to your doctor, have him check whether your chosen sport is appropriate for your body or not. Depending on the results, adjust your workout routine to your medical condition. Anyway, there are a few precautions you need to take, especially if you start to practice sports again.

Don’t jump into physical activities overnight. Your workout should begin slowly and then gradually increase. Go step-by-step! Regularity is crucial to get good results and avoid injuries. Avoid challenges, competitions, and too much strain. Wear the appropriate equipment! Choose decent shoes and clothes for your sport. Make sure you drink enough during your workout. Dehydration occurs easily, so pay attention to replacing fluids. 

What Sports Are Suitable For Seniors?

Physical performance after the age of 50 is quite different than at the age of 20. That’s why you can’t do all the sports you did when you were young. Nevertheless, you can improve your stamina and flexibility at any age. Some sports are not recommended in old age, especially if you have never tried them before. These include skiing, tennis, squash, etc., which put pressure on the joints. Running can be too tiring for the hearts and knees, but light jogging works. However, many sports are perfect for seniors. Here are some sports for older people!

Nordic walking is a sport from the Scandinavian countries. People practice it in a snowy environment. Unlike traditional walking or hiking, people use the help of Nordic walking sticks. The vertical and horizontal movements of the sticks, move the arms, waist, shoulders, and backside. This balanced and harmonious endurance workout generates fewer jolts and vibrations than running. In fact, the sticks help carry more than a third of the weight on the knees. So it is much better for the joints. Cycling is beneficial for people with arthritis in the hips, ankles, knees, except if it’s severe. It’s perfect for overweight people, as this sport is gentle on the joints.

Gymnastics

The gymnastic movements can be adapted by the elderly. The exercises are usually done in groups and allow the body to be strengthened and stretched. Aqua aerobics is an excellent, joint-friendly way to stay fit, as well. You don’t feel heavy in the water because your body weighs less than one-tenth of your actual weight. Muscle work is more intense than in a gym class without you being aware of it. It is also fun and has a community-building power. Spine-strengthening gymnastics is also a suitable sport for older people, as these types of training have a version for the elderly. It’s a much more careful and gradual load on the muscles and joints.

Yoga, Swimming, Tai Chi 

Swimming is becoming more popular among the elderly as it spares the joints. So those who have joint complaints can do it, as well. However, swimming is not a cure for osteoporosis, for example, so if you want to do sports due to a specific problem, check out online sportsbook sites in the UK first. Doing exercises with your body weight help with your everyday movements. The purpose of yoga is to harmonize the body and soul. It is about delicate, sequential movements and breathing techniques that relax the muscles. Yoga also makes joints flexible. It’s probably one of the best choices.

Tai Chi is a Chinese practice. It allows older people to maintain their physical activity, despite health conditions such as arthritis or heart issues. This sport highlights muscle tones and improves balance and flexibility thanks to its fluid but slow movements. It alleviates knee and wrist pain and speeds up the patients’ recovery from an illness, as well. However, it’s advisable to work with an instructor since they know how to work with older people.  Though, between two workouts you can find a different kind of activity. Check out our article about why do older people love bingo!

Sports for Older People – Avoid Sarcopenia

The term sarcopenia refers to an age-related decrease in muscle mass and function. This is natural and starts relatively early but is actually only noticeable after the age of 60. Muscle mass then decreases so much that the risk of muscle damage, the tendency to gain weight, and diabetes increases. Since all these make it harder on the muscles, people use them less and less. This growing inactivity further worsens Sarcopenia. Sarcopenia in old age is due to a process that begins early in life. From 25-30, the human body gradually loses muscle mass. However, this process takes plenty of time, though, from the age of 60-65, it accelerates significantly. Most problems start at this point, and many people can’t cope with difficulties without help.

If we look at the decline in muscle strength, a 20-year-old has an average of 30-40% more than an 80-year-old. As mentioned earlier, the loss of muscle mass is a natural process. However, certain factors play a role in this. These include, for example, stress, decreased nervous system function, etc. Many factors, like the lack of exercise, unhealthy eating habits, chronic diseases, etc., can speed up the sarcopenia process. The good news is that you can do something against it. You can only build new muscles if your body receives enough significant nutrients. Endurance training twice a week is effective in remedying muscle loss. You can increase its efficiency by doing strength and conditioning training, as well as stretching. Also, do some exercises for balance in addition.

Incredible Results

An active lifestyle is a source for preserving youth. A study compared some 70-year-olds who exercise regularly and some 40-year-olds who don’t. The result is incredible! There is no difference between active 70-year-olds and passive 30-year-olds in isometric power, ​​muscle fibers, so basically in strength. Aging begins the moment we are born, and we can’t stop it entirely. However, with regular exercise, or an active lifestyle, you can slow down the decline in muscle mass and function immensely. The first real symptoms appear over 40 when cardiovascular and circulatory system problems become more common and our bones weaken. It has been proven before that with regular physical activity and proper nutrition we can continue to live a healthy life. 

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Sports For Older People 

Starting a sport is usually an easy step if you take it lightly and don’t overdo it. However, in order to maintain activity, you must follow some rules. As an older person, avoid painful training sessions. Training should remain a pleasure and fun activity. It can be exhausting at times, but, above all, you have to keep your enthusiasm. Otherwise, you won’t be able to continue. Don’t overdo it. The frequency and duration of physical activity should remain within reasonable limits, or the risk of injury increases. Physical activity is possible at any age if you have enough determination and know your own limits. So there is no excuse. Just start with something you enjoy, and after a few weeks, you will see the positive effects. There are several options to find bets on sports for older people at online sportsbook sites in the UK, like Bovada Sportsbook. Even if you can’t do sports, find some fun in them or check them out to get motivated! Good luck!