So the question you are asking is, can you practice sport at 40? The answer will most likely be yes, regardless of your age. The best sport for you at different stages of your life is the one you enjoy. It doesn’t matter if it’s competitive or you have a goal, as long as it makes you happy.
According to sports scientist Prof John Brewer, enjoyment is the key factor, which can come from the environment, camaraderie, or friendship as much as the sport itself. The important thing is to find your niche and do what you love.
Elite sports images often suggest that you lose your gymnastic ability overnight when you hit 20 or that playing tennis is pointless if you didn’t start it as a child. However, if a sport makes you happy and gets your endorphins flowing, then it’s right for you, no matter what age you take it up. Nonetheless, certain sports can have more of an impact, be it social or physiological, at different ages.
Exercise can enhance your energy levels, help you maintain a healthy weight, and even potentially reduce some of the symptoms associated with ageing. Exercise can be beneficial for your brain, emotional state, and overall health. So if you’re thinking about having to practice sport at forty years old and looking to maintain your current weight or feel more energetic and healthy overall, there are a handful of ways to stay active. There is plenty of sport for elder as well.
The Importance of Having to Practice Sport at 40
According to a report in 2019, there was an increase in the percentage of adults in Australia who reported being in fair or poor health. For those aged 18-39, 7.8% reported being in fair or poor health, while for those aged 40-64, this number increased to 17.2%. It might seem intimidating for some to practice sport at 40 or to adopt a healthy lifestyle and develop new habits after the age of 40, but it is essential for various reasons. These include:
- Quality of life: Exercise prevents not only physical decline but also cognitive decline, thus slowing down the ageing process, according to researchers.
- Longevity: Research indicates that regular exercise can slow down the ageing process, leading to a longer lifespan. Staying fit can also reduce the risk and effects of cardiovascular diseases, cancer, type 2 diabetes, and vascular ageing.
- Mental health: Regular physical activity can very much have a positive and big impact on mental health by reducing the symptoms of depression, stress and anxiety.
Risks and considerations
While it is essential to maintain a fitness routine for overall health, it is crucial to keep in mind the associated risks and considerations when you practice sport at 40. If you do have any pre-existing conditions, be sure to check to see what you are able to handle.
Injury
As we age, the density of our bones and muscle mass begins to decline. Although exercise can slow down this process and even reverse it to some extent, it can also increase the risk of injury. For instance, individuals with osteoporosis have a higher likelihood of bone fractures. If you do decide to practice sport at 40, make sure you’re not suffering any injury before starting.
Therefore, they must avoid high-impact aerobic exercises or activities that can cause a fall. In contrast, low-impact exercises like walking or yoga can be beneficial for them.
Diet
To keep your bones and muscles strong and healthy and slow down the ageing process, it’s vital to exercise regularly and eat a balanced diet with more than enough calcium and vitamin D. This will help maintain bone mass.
It is also essential to drink enough water to stay hydrated, especially during exercise, particularly in hot weather. As we age, we can start to lose the sensation of thirst, which makes us more prone to dehydration. Staying hydrated helps to lubricate joints and muscles, which keeps the body mobile and reduces the risk of injury. In order to practice sport at 40 properly, you have to follow all the precautions and consider everything.
Medical check-ups
Individuals over 40 with preexisting health conditions or no prior exercise history should consult a healthcare professional before starting a new fitness routine.
Critical components of a fitness routine
There are five critical components to maintaining a suitable fitness routine.
- Strength training: Strength training, which includes weightlifting and other types of resistance training, is crucial for enhancing bone density and muscle mass. Numerous studies have shown that performing a single set of strength training exercises 2 to 3 times per week can effectively increase muscle size and strength.
- Cardio: Cardiovascular exercise,its also known as aerobic exercise or endurance training, is crucial for maintaining a healthy heart and lungs. Walking, jogging, cycling, and swimming are some excellent examples of such exercises. Additionally, activities like gardening, shovelling snow, and vigorous household chores can also be considered forms of aerobic exercise.
- Core: Core exercises, such as abdominal training, are essential to maintain good posture, protect the spine, and prevent back problems. Working on the core can help alleviate back pain symptoms.
- Stretching: Performing a dynamic warm-up and gentle stretching before a workout is crucial to reduce the risk of injuries. Maintaining flexibility also helps prevent injuries that may occur in daily life as people get older, such as shoulder strains and back aches. Additionally, it is essential to stretch more thoroughly at the end of a workout to avoid any post-workout stiffness or soreness.
- Balance: Practicing balance techniques can help prevent injuries, especially for older people who may be at risk of falling. One such technique is standing on one leg for prolonged periods.
How to start
If you’re looking to practice sport at 40 and looking to start a fitness routine, it’s important to speak with a healthcare professional first. They can evaluate your physical condition and suggest safe exercises. You may also want to consider hiring a personal trainer, physical therapist, or registered dietitian to help you create a personalized plan that meets your specific goals. Who knows, maybe you can even profit from participating in sport.
Conclusion
Starting to practice sport at 40 holds a vast range of benefits and helps people live fuller and longer lives. There are more positives than negatives for doing so, so it’s something we recommend you start doing to live better lives, regardless of your age. Even just going out an enjoying a sporting event, is just as impactful, instead of staying home and watching on your couch.
However, it is always a good idea to approach sports and exercise in the right way by contacting healthcare professionals and setting realistic and healthy goals for yourself. So if you want to practice sport at 40, remember to be smart about it first! Good luck with your new fitness journey!