What kind of sports can you safely do at 30 40 and 50 years old

What kind of sports can you safely do at 30, 40 and 50 years old, if before that you neglected any kind of training: coach advises

Physical activity is important for maintaining health and beauty. Everyone knows! However, the older the person, the greater the likelihood that they have already contracted various health problems or are overweight. What is the best sport for when you are already 30 years old?

Maybe you shouldn’t start?

More as it should be! Exercise reduces the risk of type 2 diabetes and heart disease, helps prevent certain types of cancer, and supports mental health through the extra production of endorphins. And one more advantage: you will have better self-esteem!

Sport in 30 years: cardio + bodybuilding

When choosing a physical activity, especially if you have never played sports before, you should take your age into account so as not to injure yourself. After age 30, the metabolism may begin to slow down. And when overweight, glucose tolerance is often impaired and insulin resistance can occur. In this case, the pancreas has to produce more insulin, which leads to cell wasting, hormonal deficiency, an increase in the concentration of glucose in the blood and, as a result, the development of type 2 diabetes. Fat deposits in the body they are distributed according to the type abdomen, accumulating in the abdomen.

If you move a little, don’t expect that the sweets and muffins you eat won’t affect your figure at all, as it did in your twenties. It’s best to combine moderate-intensity cardio and strength training after age 30 to increase endurance and overall fitness.

Please note that “average intensity” is the average for you. It shouldn’t be too easy for you, but you shouldn’t drive yourself at first either. Due to the power loads, you will increase muscle mass and strengthen the joints, which is necessary to prevent injuries. And aerobic exercise will help you cope with emotional overload and stress, feel more satisfied with life, reduce the risk of depression and anxiety disorders.

Which sport to choose?

At 30, try running, skiing, biking, rowing, martial arts or swimming. It is important that the chosen physical activity brings you joy. It’s good if you take at least 15,000 steps a day: walking burns more calories easily and imperceptibly. However, if you are faced with the task of losing weight, cardio loads alone after 30 will not be enough and you will have to combine strength training.

Sport at 40: weight training to strengthen the abdominal muscles

After age 40, weight usually begins to increase and body fat appears, while muscle mass decreases. Strength training can help prevent this. Beginners better start these workouts with dumbbells or exercises with their own weight, then they can move on to simulators. Also, try to avoid sugar in drinks and foods.

After consulting with your doctor and trainer, try foam roller exercises (a cylindrical massage roller that relieves tension) and strength exercises to develop and support the core, a deep muscle group that repairs the spine. The core muscles are involved in almost every movement in our body. For your study, the well-known and seemingly simple plank, glute bridge, supine leg raises, and many other well-known fitness club trainer activities are suitable for your study.

We also advise you to choose exercises that solicit the cervical, thoracic and lumbar spine and develop flexibility. After 40 years, care should be taken to maintain the mobility of large joints, to strengthen the muscles of the back and hips. Take at least 10,000 steps a day.

What kind of sports can you safely do at 30 40 and 50 years old

Sports for the over 50s: dance, aerobics and pilates

At 50, there are more and more chronic diseases that interfere with physical activity. In addition, hormonal changes in the body are in full swing, weakening its functions. It increases the fragility of the bones, decreases the mobility of the joints, we recover more slowly after playing sports.

It is very important after 50 to maintain muscle mass, our framework that supports internal organs and skeletal bones. Therefore, do not neglect strength exercises. Brisk walking or light jogging are excellent cardio exercises. You can do yoga or gymnastics, which develop the sense of balance and balance. In the future, it will help you avoid injuries, react and not fall when you slip on the street or in the bathroom. After all, recovering from fractures and sprains at age 50 is much more difficult than at age 30.

For adulthood, ballroom dancing and water aerobics are perfect as a physical activity, which does not put pressure on the joints, but perfectly strengthens the muscles. You can do aerobics and pilates.

It is best to avoid exercises that require a sudden change in position and direction of body movement, overloading joints and ligaments, standing on the head or hands, arching or maintaining the same posture for a long period. Running, if you’ve never done it before, isn’t the best thing you can think of either. Like group yoga, where individual characteristics, health aspects and the condition of the musculoskeletal system are not taken into account.