Best sport for over 50 – 5 ideas for senior women

At 50 and older, it is very important to keep your body fit and healthy through sufficient exercise. We explain which sports are best suited for over 5o – and what you should pay attention to in order not to endanger your health.

sport for over 50 year olds men and women

Sport is good in every situation in life because exercise increases the ability to learn and enhances mental flexibility. This is especially true in old age. Women over 50 benefit from an improvement in the typical symptoms of menopause. Those who play sport suffer less from hot flushes or perceived temperature changes. Sports can also help with back problems and cardiovascular problems.

But which sport is the right one for a 50-year-old woman? And how often should women over 50 do sports? We clarify the most important questions and give valuable tips. Here are five ideal sports for over 50-year-olds. They are perfectly suitable for men, as well.

Swimming and aqua gymnastics

Swimming is one of the most popular sports for over 50. This is no wonder because swimming improves general well-being. This also applies to aqua gymnastics. Both sports are easy on the joints and increase blood circulation. This significantly reduces the risk of cardiovascular diseases. During the menopause, swimming helps to reduce stress and maintain a good shape. Would you like to get started? Then simply go to the local swimming pool. You can go swimming on your own two to three times a week for 30 to 45 minutes each or ask for an aqua gymnastics class. Some gyms also offer swimming and aqua gymnastics courses.

best sport for over 50 is dancing

The rhythm in your blood: dancing

When it comes to sports for over 50-year-olds, one workout is not to be missed: dancing. Hardly any other sport combines fun, social contacts, and fitness in such a harmonious way. Getting started is easy: Just ask at your nearest dance school for a beginners’ course for older students. Advanced beginners or experienced dancers can look for a dance partner. Ask for it also in the next dance school or look online. There are various portals on the web where you can search specifically – by age, skill level, and preferred dance style.

Classic endurance training: Fitness walking and cross-country skiing

Sportiness requires a certain amount of endurance. Because only through long-lasting movement the body draws on its energy reserves in the form of fat. This is particularly beneficial during menopause, as the lowered estrogen level usually leads to an increase in fat reserves. Classic endurance sports such as fast walking, Nordic walking or cross-country skiing lead to a long-term improvement in physical abilities. According to medical studies, 50-year-olds can thus stabilize the cardiovascular system, reduce the risk of heart attack and stimulate metabolism. So there is no reason to wait. Start with fast walking and eventually move up to 10-minute jogging and maybe even running if you feel like it! Or even join a walking group.

strenght training for over 50s with weights

Strength training for over 50

Strength training is considered an ideal addition to endurance sports because the fat-muscle ratio changes with age at the expense of the muscles. Light to medium weight training strengthens and firms the muscles, which slows down the natural aging process. You can train two to three times a week at home or at the gym. However, those over 50 should be careful not to overexert themselves during weight training. The risk of injury is particularly high for beginners. So if you’re new to a gym, you should get expert instruction. The creation of an individual training plan is also included in the price in some studios.

Inner peace and physical fitness through yoga

Finally, one sport that is often underestimated should be mentioned: yoga. Indian teaching brings the body and mind into harmony. The gymnastic exercises stretch the tendons and increase flexibility. Since yoga also contains numerous meditative elements, it helps to find inner peace and serenity. Ideal against stress and for a better attitude towards life. Another great thing about yoga is that it can be practiced regardless of age. Simply contact your local yoga studio.

Regardless of which sport you choose: there are some things you should consider. For example, it is particularly useful for beginners to consult a doctor before starting for the first time. This can prevent injuries and exclude unsuitable sports. It is also important not to overexert yourself. Training two to three times a week for about 45 minutes is ideal.