Staying active After 60: Expert Advice & Topโข Sport Choices
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As we age, maintaining physical activity becomes even more crucial for health and independence. However, the “best” exercise isn’t a one-size-fits-all โanswer. According to Raphaรซl โZory,โ director of theโข University School of Research โขEcosystems of health Sciences at the โคUniversity of Cรดte d’Azur, individual desires, lifestyle, health status, and abilities are key determinants. “ItS the functional capacities and lifestyle habits which mustโค guideโ the choices,” he emphasizes. The goal is โregular, moderate to vigorous intensity activity โthat challenges the body to adapt and improve, without necessarily involving extreme exertion.
So,โค what activities consistently rise to the top for those โover 60? A consensusโ emerges around five accessible and โadaptable options: Nordic walking, Tai chi, aquagym, golf, and gentle exercise.These disciplines allow โfor personalized effort levels, help โขmaintain muscle โคmass,โ and โimprove balance – โall โขvital for long-term well-being and staying active.
Why These Sports Align with Health Recommendations
Nordic walking is especially โฃpopular amongst seniors.โ Utilizing poles engages approximately 80% of the body’s muscles, โขstrengthening bones, alleviating joint pain,โฃ and enhancing balance. It โคprovides a cardiovascular workout without high-impactโค stress, aiding โฃin fat loss while protecting the knees.
Tai Chi offers โฃa different, yet equally valuable, approach. Itsโ slow, deliberate movements improve balance, coordination, and flexibility, significantly reducing the risk ofโ falls.Beyond theโ physical benefits, Tai Chi is a powerful stress reliever, which can โdefinitely help curbโ emotional eating and promote better โฃsleep.
For thoseโฃ experiencing joint discomfort, aquagym provides a low-impact solution. The water’s resistance gently tones โthe entire โฃbody while offering cardiovascular benefits.
Golf combines outdoor activity with flexibility and hand-eye coordination, demanding concentration and strategic thinking. It’s a surprisinglyโ holistic workout.
gentle exercise is adaptable toโ all fitnessโ levels,โ even those who preferโ seated exercises. It focuses on stretching, strengthening, and improving everyday movements like โrising from a chair, climbing stairs, or carrying groceries. Zory notes, โ”Theโ objective is to find an activity that requires different functions while being adapted to your own level.”
Getting Started & Staying Consistent
Consistency is paramount. Several shorter sessions throughout the โweek are more โคeffective than a single, lengthy workout. โA balanced routine might โคinclude two Nordic walking sessions,an โฃ aquagym class,a Tai Chi course,and incorporating aโค few minutes of gentle exercise on remaining days.โ Aiming for at least 150 minutes of cumulative moderate activity aligns โขwith WHO guidelines, while ensuring you can comfortably speak, but notโ sing, during exercise provides a good intensity benchmark.
Prioritizing โฃsafety is non-negotiable.A medical check-up before starting any new exercise programme is essential. Always include a warm-up and cool-down with stretching, wear appropriate equipment, and learn properโ form. don’t hesitate to seek guidance from a qualified professional.โข โ”Being well supported is frequently enoughโ the best solution โfor building a โฃsustainable, efficient and secure โpractice,” advises Zory.
Ultimately,the most effective activity is the oneโ you enjoy โฃand will continueโ to do. “The most important thing is to find an activity that โis meaningful to you, whether individual or collective, sporting or directly integrated intoโ daily life. What matters isโ to move inโ a progressive and personalized way,” Zory concludes.
