If you are physically active, not only will it do something to keep you fit, but the immune system is also supported through sports and diseases can be prevented.
“Unfortunately, the idea that sports are only for young people is still common. As general practitioner and sports doctor Roberto Llano (48) pointed out in an interview with Blick, the benefit of sports for older people is indisputable and has been proven by many studies ». He is the medical director at Medbase Bern Westside and explains that choosing the right sport for the over 50 depends less on age and more on their general condition and past sports.
According to Llano, the most important criterion is the fun factor, which ensures regular physical activity, a sense of achievement and a good quality of life.
Start with small training sessions
“If you want to start a sport that you have never done before, over the age of 50, then fitness training, joint-gentle strength or endurance sports such as yoga, cycling, Nordic walking or swimming are recommended. The key is to have fun and adapt the sport to your own physical condition,” says Llano.
It is recommended to start with small training sessions to give the muscles, tendons, connective tissue and bones the time they need to adapt to the new load. “It is important to note that not all tissue types adapt to load at the same rate. For example, muscles can adapt to load faster than tendons, whose quality naturally declines with age. This is where false or excessive ambition can be counterproductive,” adds the expert.
However, a personal trainer is not absolutely necessary for successful sport in this age segment.
In case of complaint, consult a doctor
Consulting a doctor makes sense not only when symptoms appear during sports, but also if health problems are known before starting a new sport, as Llano says: doctor for those who are new to sports from the age of 30. At this age, the risk of sudden cardiac death from a heart attack during exercise begins to increase.” With the explanation, you can start sports activities more easily.
In addition, the sports doctor says that it is necessary to take into account that the musculoskeletal system is aging and biomechanics are also changing. If no precautions are taken, joint problems such as arthrosis or changes in the leg axis and ankles may occur as a result of incorrect loading.
This is how you should act before and after exercise
“A good warm-up to activate blood circulation and improve joint function is important even before age 50, but it becomes more important with age,” emphasizes Llano. It has been debated for years whether stretching makes sense and how much. However, short-term stretching of all muscle groups is not harmful in the eyes of the sports doctor and usually recommends it as you get older.
An exercise called a “cool-down” is also recommended after exercise. According to the doctor, slow, gradual calming of the circulatory system, such as a slight relaxation after jogging, prevents severe circulatory fluctuations, dizziness or other symptoms that can lead to falls or accidents in extreme cases.
Good fluid intake is also important. Adds Llano: “You don’t have to resort to the often advertised ‘Iso’ drinks. First, they are rarely as isotonic as claimed, and second, they often contain too much sugar and other junk that is irrelevant for recreational and health sports applications if you eat healthily.”
“It’s never too late to start exercising”
Llano sums up the importance of regular exercise: “Exercise is the cheapest remedy for numerous problems in old age. It helps prevent some of our lifestyle diseases, such as diabetes, cardiovascular diseases, and musculoskeletal conditions, so less medication is usually required. » An active lifestyle combined with a healthy diet and psyche is also the basis for good and sustainable health and therefore a better quality of life into old age.
“Humans were created by nature to act. Anyone who has always played sports should not give up on the misconception that as they get older it will no longer help,” says the expert. Likewise, beginners should not think that at a certain age it is no longer worth starting. Llano concludes: “The positive effects of adequate training can be seen even in people over 80. It’s never too late to start and you should never stop.”