What sports should you play after you turn 50?

Over 50 years old and not feeling it at all? If not, there's something you can do! Regularly playing sports can certainly be an excellent way to enjoy incredible health even after 50.

But each person has their own medical history and not all physical activities may be suitable. As Dr. Erika Bertella, cardiologist and head of advanced cardiovascular imaging at Humanitas Gavazzeni in Bergamo, Italy explained to La Gazzetta dello Sport, personalization is key to safe and effective exercise.

"It has been seen that physical activity, if done at the correct intensity, reduces cardiovascular risk, at all ages and in all types of patients, whether they have a heart condition or not."

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Generally, according to the international protocols drawn up by the European Society of Cardiology cited by Bertella, "30 minutes of aerobic activity or 25 minutes of anaerobic activity are recommended 3 times a week. The degree of intensity is not measured in an absolute way, but must be evaluated on the basis of the individual person. Let's say that generally it is recommended to reach a heart rate of around 70% of the maximum frequency for aerobic work".

What you have to keep in mind, then, is that there are people who reach 50 years of age in perfect health, unlike others. So, first of all, it will be necessary to undergo a medical check-up to make sure you are completely fit to practice certain sports.

Among the most suitable activities for people who have reached the age of 50, brisk walking is the one most recommended by cardiologists. According to Dr. Rigved Tadwalkar, a board-certified cardiologist at Providence Saint John's Health Center, quoted by the website Parade, it is a low-impact activity that adapts to different levels of physical fitness, excellent for both strengthening the heart and the legs.

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For those who are fitter, running can also be a great option. But because it’s a high-impact exercise, unlike brisk walking, it may lead to a higher risk of "overuse injuries," Dr. Bradley Serwer, a cardiologist and medical director at VitalSolution, told Parade.

Along with running, another endurance sport recommended for preventing heart disease is cycling. This activity involves large muscle groups without much risk to the joints (knees, feet and hips), according to the Cartia website.

According to the above-mentioned site, swimming will also improve your cardiovascular health. Working out in water will have minimal impact on your joints, but your heart will be stimulated just as much as when you walk fast or do other resistance sports.

Team sports, such as football, volleyball or basketball, can be a good choice for those over 50 who are in good health as they utilise a range of different skills and muscle groups.

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If traditional sports aren’t your thing, why not consider dancing? It's another fantastic way to keep your heart in top shape. Whether it’s Zumba, cardio dance, or even water aerobics, these fun and dynamic activities offer a wide range of health benefits while keeping you moving and energized.

Also, don't underestimate the social aspect. According to Dr. Singh, quoted by Parade, "group classes are especially helpful for people who find motivation through others. Working out with a 'group' can help maintain accountability and consistency."

For instance, Dr. Bertella explained to La Gazzetta dello Sport that individuals with high blood pressure should avoid activities like bodybuilding, as it can lead to a further spike in blood pressure levels.

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However, for people who have had surgery or have a pacemaker, the doctor advises against contact sports, as they can cause further trauma.

Finally, as Dr. Serwer points out, for those who have suffered a heart attack, practicing sports, always under the strict supervision of your cardiologist, will help "your body adapt and function more efficiently. Physical activity can improve the overall quality of your life, allowing you to do more and feel better."

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