Never Too Old toPlay

A PHYSICAL THERAPIST’S GUIDE TO STAYING ACTIVE AND HAVING FUN IN YOUR 50S, 60S, AND BEYOND

LET’S FACE IT, GETTING OLDER CAN BE CHALLENGING. But just because you’re aging doesn’t mean you can’t still play! As a physical therapist for aging athletes, I have the privilege of working with a diverse group of individuals who all share a common goal: to stay active and engaged in the sports and activities they love. The aging athletes I work with are typically in their 50s, 60s, and 70s and come from various athletic backgrounds, from avid surfers to competitive cyclists.

When these athletes come to see me, they often express a range of emotions, from frustration and disappointment to anxiety and even depression. Many think they’ll never be able to return to their sport at the level they once enjoyed and may even feel like they’re prematurely aging. They commonly worry about getting back into shape, losing friends, and feeling isolated from the sports they love.

The number one physical complaint I see in aging athletes is chronic pain, particularly in the joints. Many of the athletes I work with come to me seeking relief from knee, hip, and back pain, making it difficult for them to participate in their favorite activities.

If you’re an aging athlete looking to get back into your sport after a long hiatus, there are a few things you should consider. First and foremost, being patient with yourself and setting realistic expectations is essential. You may not be able to perform at the level you once did, but with time and dedication, you can still enjoy the sport you love.

To help prepare your body for activity once again, there are a few things to consider to help you stay active, flexible, and agile while having fun:

1. Stay active regularly.

The key to staying young at heart is staying active! Regular exercise is crucial to maintaining good health as you age. Aim for at least 30 minutes of moderateintensity exercise most days of the week. You can walk, cycle, swim, or play sports that you enjoy. You’ll not only help to maintain your physical health, but you’ll also boost your mood, reduce stress, and increase your overall quality of life.

2. Focus on injury prevention. Let’s face it; nobody wants to get sidelined by an injury. So please take the necessary steps to prevent them! Warm up and stretch before and after physical activity, wear appropriate footwear, and take breaks when needed. Consult a doctor or physical therapist before starting any new exercise program, especially if you have pre-existing health conditions or injuries.

3. Incorporate strength, flexibility, and agility training. Strength training is critical as you age, as it can help maintain muscle mass and bone density, which tend to decline as you age. You don’t need to become a bodybuilder, but incorporating some basic strength training exercises into your routine can be incredibly beneficial. This can include exercises such as squats, lunges, push-ups, and planks, which can be done at home or the gym. While strength training is essential, we cannot ignore flexibility and agility! As you age, your muscles and joints become stiffer, so incorporating flexibility and agility exercises into your routine is essential. For example, try yoga, Pilates, or Tai Chi to improve flexibility and balance. In addition, agility training exercises like jogging in place, jump rope, jumping jacks, and ladder drills can help keep you light on your feet and increase tissue resiliency!

4. Listen to your body

You’re unique, and paying attention to what your body is telling you is essential. For example, it may be time to take a break or modify your activity if you’re feeling pain or discomfort. Likewise, if you’re feeling particularly fatigued, it may be a sign that you need to rest for a day or two. By listening to your body and allowing yourself recovery periods when required, you can continue playing and enjoying recreational activities for years.

5. Try new activities

It’s never too late to try new things! Check out local classes, clubs, or teams that cater to senior athletes. Swimming, golf, pickleball, and dancing are all great options that offer fun and exercise. And if you’re feeling extra adventurous, try hiking, kayaking, or cycling!

6. Have fun!

Remember the most crucial aspect of playing: having fun! Laugh, smile, and enjoy the experience of being social while being active. Social isolation can be a barrier to remaining active, so whether you’re shooting hoops, cycling, or dancing to your favorite tunes, focus on having fun and feeling good. Life is too short to take yourself too seriously!

One of my favorite success stories comes from a client in his 60s who is an avid surfer, mountain biker, and tennis player (with an extensive yoga background). He, by all accounts, has blown me away with the level of fitness and physique he has been able to maintain into his 60s. He first came to me after developing hip pain on both sides and eventually had one of his hips replaced. Surfing was his passion, and he was devastated when he could no longer surf due to his recovery.

After working with him for several months of hip rehab, we got him back in the water, and he was thrilled to be reunited with his friends and the sport he loved. He then continued working with me privately and has been able to put off getting his other hip replaced for the past seven years! But, unfortunately, his surgeon said he would need the other one done about a year after his first hip replacement!

Stories like these make my job so rewarding and remind me of the importance of staying active, persistent, and engaged throughout our lives. But he refused to let his condition keep him from his passion!

It is true that staying active and having fun in your senior years is achievable with the right approach and mindset. However, if you have ailments holding you back or are unsure about what activities may be suitable for you from a health and safety standpoint, it is always best to check with a doctor. What better doctor to check with than a movement doctor like me?

Don’t let aging slow you down – we are available to answer your questions about learning how we can help you keep playing and enjoying your favorite activities for years to come! And remember, you’re never too old to keep playing!

Sean Kuhn

Sean Kuhn, PT, DPT, FAFS, 3DMAPS, MBA, owns Physio On The Go, specializing in helping aging athletes maintain their physical health and mobility through in-office, mobile, and online physical therapy and wellness services. Their licensed and experienced therapists can provide individualized assessments and personalized exercise plans to help you stay active and painfree. Please visit their website at www.physio-on-the-go.com