Staying active After 60: Expert Advice & Top 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 answer. According to Raphaël Zory, director of the University School of Research Ecosystems of health Sciences at the University of Côte d’Azur, individual desires, lifestyle, health status, and abilities are key determinants. “ItS the functional capacities and lifestyle habits which must guide the choices,” he emphasizes. The goal is regular, moderate to vigorous intensity activity that challenges the body to adapt and improve, without necessarily involving extreme exertion.
So, what activities consistently rise to the top for those over 60? A consensus emerges around five accessible and adaptable options: Nordic walking, Tai chi, aquagym, golf, and gentle exercise.These disciplines allow for personalized effort levels, help maintain muscle mass, and improve balance – all vital for long-term well-being and staying active.
Why These Sports Align with Health Recommendations
Nordic walking is especially popular amongst seniors. Utilizing poles engages approximately 80% of the body’s muscles, strengthening bones, alleviating joint pain, and enhancing balance. It provides a cardiovascular workout without high-impact stress, aiding in fat loss while protecting the knees.
Tai Chi offers a different, yet equally valuable, approach. Its slow, deliberate movements improve balance, coordination, and flexibility, significantly reducing the risk of falls.Beyond the physical benefits, Tai Chi is a powerful stress reliever, which can definitely help curb emotional eating and promote better sleep.
For those experiencing joint discomfort, aquagym provides a low-impact solution. The water’s resistance gently tones the entire body while offering cardiovascular benefits.
Golf combines outdoor activity with flexibility and hand-eye coordination, demanding concentration and strategic thinking. It’s a surprisingly holistic workout.
gentle exercise is adaptable to all fitness levels, even those who prefer seated exercises. It focuses on stretching, strengthening, and improving everyday movements like rising from a chair, climbing stairs, or carrying groceries. Zory notes, ”The 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 week are more effective than a single, lengthy workout. A balanced routine might include two Nordic walking sessions,an aquagym class,a Tai Chi course,and incorporating a few minutes of gentle exercise on remaining days. Aiming for at least 150 minutes of cumulative moderate activity aligns with WHO guidelines, while ensuring you can comfortably speak, but not sing, during exercise provides a good intensity benchmark.
Prioritizing safety 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 proper form. don’t hesitate to seek guidance from a qualified professional. ”Being well supported is frequently enough the best solution for building a sustainable, efficient and secure practice,” advises Zory.
Ultimately,the most effective activity is the one you enjoy and will continue to do. “The most important thing is to find an activity that is meaningful to you, whether individual or collective, sporting or directly integrated into daily life. What matters is to move in a progressive and personalized way,” Zory concludes.