5 Sports to Try When You’re 40+

If you’re over 40, you may not wish to admit it, but chances are your sporting abilities have seen better days. Don’t worry, I am in the same boat and am talking from experience. It’s one of the first body blows of getting older when many of your favorite athletes are at least a decade younger than you. When you hit your mid-30s, the realization dawns that you probably won’t get a surprise phone call from the soccer team you follow to sign up as their new striker. It’s a shame, but time doesn’t stand still, with new talent emerging all the time.

When you hit 40 years old, your options for playing competitive sports become limited, almost without you noticing. You are at an awkward stage in life where 30 minutes on the soccer field in an 11 vs. 11 game could cause a painful knee injury and force you back onto the sofa. But you’re still too young to join the grandads down at the local bowls green. So what are the options available? Thankfully, you have more avenues open than you might think. It’s about finding the right sport you can enjoy but one that gives a competitive edge. Finding that is easier said than done.

Thankfully, we’re here to help with our content team, bringing you the five best sports to try after your 40th birthday. We aimed for a good mix of competitive sports and those that come with a reduced risk of injury. We’re not expecting you to be competing live on TV anytime soon or have your name listed on the top sports betting websites. But we understand that competitive streak remains inside you, no matter how deeply it’s buried due to family and work commitments. And we want to help drag it back to the surface. Being a sporty dad isn’t a pipedream.

Are you ready to dive head-first into our latest article? We have researched the options and are excited to share our findings with you. By the end of this article, you’ll have a better understanding of the options available and where your new sporting adventure might lead.

Tennis

Tennis is an excellent sport for individuals over 40 due to its blend of cardiovascular exercise, strategic gameplay, and social interaction. It can be played at various intensity levels, making it adaptable to different fitness levels and physical conditions.

Tennis involves continuous movement, which can help improve heart health and endurance. The sport requires quick movements, volleys, and serves, engaging various muscle groups and enhancing strength and coordination. Tennis demands strategic thinking and fast decision-making, which can help keep the mind sharp. Playing tennis with friends or in a club setting provides social benefits and a sense of community.

Invest in a good-quality tennis racket and comfortable shoes with good support. Consider taking lessons from a certified instructor to learn proper techniques and prevent injuries. Always warm up before playing to reduce the risk of strains and sprains.

Golf

Golf is a popular sport among those over 40. It offers a combination of low-impact physical activity and social interaction. It is a great way to enjoy the outdoors and can be played individually or with friends.

Golf involves walking, swinging, and carrying clubs, which can enhance cardiovascular health without putting too much stress on the joints. The swinging motion in golf helps improve flexibility and balance. The sport’s setting in natural environments promotes relaxation and stress reduction. Golf is often a social activity, fostering connections and friendships.

Enroll in a beginner’s golf course to learn the basics and etiquette. Start with a basic set of clubs and gradually invest in better equipment as you improve. Incorporate exercises that enhance flexibility, core strength, and balance to improve your game.

Swimming

Swimming is an ideal sport for those over 40 due to its low-impact nature and full-body workout benefits. It is suitable for individuals with joint issues or those looking for a gentle yet effective exercise.

Swimming is an excellent way to improve heart health and lung capacity. It engages multiple muscle groups, enhancing strength and endurance without stressing the joints. The movements involved in swimming improve overall flexibility and range of motion. Swimming can be relaxing and meditative, helping to reduce stress and anxiety.

If you’re new to swimming, consider taking lessons to learn proper techniques and breathing. Find a local pool or aquatic center that offers lap swimming and classes. Start with shorter sessions and gradually increase the duration and intensity of your workouts.

Cycling

Cycling is a fantastic sport for those over 40. It offers a great way to explore the outdoors while getting a solid workout. It’s suitable for various fitness levels and can be done individually or in groups.

Cycling improves heart health and stamina, strengthens the muscles in the legs, hips, and glutes, and is gentle on the joints, making it suitable for those with joint issues. Riding outdoors can be a great way to enjoy nature and reduce stress.

Ensure your bike is properly fitted to your body to prevent injuries and enhance comfort. Always wear a helmet and use appropriate safety gear. Start with shorter rides and gradually increase the distance and intensity.

Yoga

Yoga is an excellent sport for people over 40. It focuses on flexibility, strength, balance, and mental well-being and can be adapted to suit various fitness levels and physical conditions.

Yoga poses help improve flexibility, balance, and coordination. Many yoga poses require strength, particularly in the core and lower body. The meditative aspects of yoga can enhance mental clarity and reduce stress. Yoga’s low-impact nature makes it beneficial for joint health and mobility.

Start with beginner yoga classes to learn proper techniques and modifications. Invest in a good-quality yoga mat and comfortable clothing. Incorporate yoga into your routine regularly to see continuous improvements. You’ll also find some useful online yoga classes and great yoga apps available on your smartphone.