What kind of sport is better to be healthy according to your age

What kind of sport is better to be healthy according to your age


At 20 we are at our best physical level, but we can remain very active for the rest of our lives.

The beneficial effects that sport has on our health are numerous and verified.

Performing a physical activity routinely can reduce the risk of heart disease, some types of cancer, and fighting type 2 diabetes, for example.

In addition, it helps maintain our mental health : increasing the level of endorphins in our body that influences our mood and self-esteem.

But just as it is obvious that it is not the same to be 20 years old than 40, it is also logical to think that not all sports are suitable for all ages.

And not knowing how to adapt our physical activity to the years that we add to the calendar, could, de facto, entail certain risks for our physical (and mental, if we consider the frustration of being aware of our physical deterioration), experts agree.

Older woman with sporty appearance
Copyright of the GETTY IMAGES imageImage caption Keeping us active throughout our lives will make us arrive in a better state in our old age.


Physiotherapy professor Julie Broderick, from the Trinity College in Dublin, explores an article in The Conversation , an open diary about academic discussions, which are the most appropriate types of sports depending on when we are in life.

These are, in summary, his general recommendations:

In the childhood

Exercising helps children maintain a good weight , helps them build strong muscles, stimulates confidence in themselves and helps them to have regular dream patterns.


Little girl jumping on a mat
Copyright of the GETTY IMAGES imageImage caption During childhood it is important to allow some time for unscheduled free activities.


During this stage of your life, it is recommended that you try different sports to promote the development of different skills. From swimming to sports with ball or fight.

It is also advised that you enjoy every day of some free physical activity, such as playing in the park or in the playground.

In adolescence

During adolescence, interest in sports is often lost, especially among girls, says Broderick.

But still tied to physical activity at this age of change is very good for maintaining good Físic or and also helps control stress and anxiety .

As much as possible, it is recommended that adolescents join a team . It will keep them motivated, open their social circle and teach them discipline.

Three teenagers members of the same basketball team.
Copyright of the GETTY IMAGES imageImage caption Adolescence is the age at which people start to leave sports, joining a team will help maintain interest.


If not, sports as complete as swimming and athletics can help them stay in shape, according to the recommendations collected by Broderick.

At 20

This is the decade of our life in which we can reach our best physical level , point out the specialists.

The reaction and recovery times reach their peak at this age and your body pumps oxygen to your muscles faster than ever.

Try to get the best performance to your physical capacity. You can try different types of sports: rugby, rowing or weights in the gym.

Try that your workouts are varied trying to combine aerobic, anaerobic and resistance work.

At 30

Maintaining strength and cardiovascular health is important, but also challenging. Performing sedentary jobs or family obligations can make it difficult to reserve a space for sports in our lives at this age.

That’s why you have to use intelligence.

Fit man doing exercise.
Copyright of the GETTY IMAGES imageImage caption High intensity workouts allow a good volume of exercise without taking too much time.


Experts recommend taking short, but high-intensity training sessions (known as HIIT) by sprinting , cycling, running or reducing rest times when doing resistance circuits.

For women, especially after having children, it is recommended that they start doing Kegel exercises and maintain the strength of their pelvic floor .

And always, always, try to make changes in your routines to keep the workouts fun. If not, with an agenda full of commitments it can be very easy to forget about the sport.

At 40

At this age is where most of us start to gain weight . And, according to experts, resistance training (those that use force) are the best to win the battle at the scale.

The use of force in a workout attacks the accumulation of fat and reverses the loss of muscle mass , between 3 to 8% per decade of life.

Man with casual clothes lifting a free weight bar.
Copyright of the GETTY IMAGES imageImage caption Dumbbells scare many, but they are a great way to fight fat and loss of muscle mass.


A suggestion to get involved in the inclusion of strength in our workouts is to start with dumbbells and then move on to the gym’s weight machines.

It is also a good age to start to feel like to run we will help our hearts, says Broderick. And if we already add pilates, we will strengthen our back, which can begin to complain in the quarantine.

At 50

The physical decline is accentuated in this decade: pain, discomfort and chronic illnesses such as those related to the heart or type 2 diabetes can begin to appear .

In the case of women, the reduction of estrogen levels puts them at higher risk of cardiovascular disease.

Three women walking at a fast pace on a jetty.
Copyright of the GETTY IMAGES imageImage caption Aerobic exercise will help us keep the heart healthy.


The council is to include in your weekly physical activity two working sessions resistance to maintain your muscle mass, makes cardiovascular exercise like walking or jogging wearing ankle bands with some weight and do something completely different like tai chi or yoga to work on your Balance.

At 60

After 60 there are more risks of suffering from chronic diseases. Exercising reduces the chances of these problems appearing, according to specialists.

The most advisable exercises at this age are the ballroom dancing and light exercises of strength and flexibility about twice a week that do not have much impact on your joints.

The aquaerobic is an ideal choice because the impact is minimal and work your muscles with resistance water.

Senior couple with ballroom dancing.
Copyright of the GETTY IMAGES imageImage caption Signing up to classes or dance groups is an excellent idea to maintain a moderate physical activity and opens the opportunity to meet people.


Do not forget about cardiovascular exercise with some brisk walking.

At 70 and beyond

At this point, the goal is to stay slightly active and prevent fragility and falls . In addition, physical activity also helps at the cognitive level.

Try to walk and include some strength exercise in your week, but check with your doctor first.

The important thing, in the end and the end, is to maintain a level of physical activity balanced throughout your life.

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