Yes, You Can Take Up a New Sport at an Older Age

Entering your sixth decade doesn’t mean you’re too old to do a new sport. While that annual tackle football game in the park with your old high school pals may no longer seem like such a good idea, there are dozens of other relatively safe sports options, such as golf, cycling, pickleball, yoga and swimming.

When I hit my 50s I got more serious about golf, vowing to play once a week, and became an instructor later. Some may think golf isn’t a workout, but if you walk the course with a pushcart, it absolutely is. Golf also provides an opportunity to socialize and engage in some healthy competition.

But a minor injury helped me discover another new sport in my 50s. I had a case of golfer’s elbow that kept me from the links, so I thought I would try a spin class. Riding a stationary bike doesn’t require a lot of upper-body movement. Immediately, it checked a few boxes for me. Physical fitness, sure, and also loud music in a dimly lit room; that engaged my inner music nerd. I fell hard for it and became a regular. When one of my instructors came in with a bum knee, I volunteered to ride the bike in front of the class as she continued to lead it. That inspired me to become an instructor too.

Not everyone needs to go to such lengths, but sports and fitness activities can be beneficial and enjoyable in your 50s. One word of advice is to work your way into your new sport slowly so you don’t put too much stress and strain on your body. Another is to let your doctor know what you’re up to.

Dr. Robert Klapper, an orthopedic surgeon and host of ESPN’s Weekend Warrior radio show and podcast, says that “exercise comes in two flavors: nurturing and abusive.” Unfortunately, a lot of the sports that people love — pickleball, tennis, basketball — qualify as “abusive” to Klapper because of the wear they cause to the body. If you’re taking up such a sport, you should complement it with gentle strengthening practices such as pool exercises, riding a stationary bike, yoga, Pilates or tai chi, he advises. Klapper, 68, who speaks enthusiastically about the healing power of water exercise, is up twice a week before sunrise to surf with his pals.

And not all “abusive” exercise is the same. Some athletes find moving to a less demanding sport the way to go in their 50s. Former tennis pro Karin Ptaszek-Kochis, 54, for example, has transitioned to pickleball. “Once we hit 50, stuff happens,” she says. “Mobility isn’t quite the same.” Ptaszek-Kochis says that pickleball allows her to fulfill her competitive spirit “and, as a bonus, stay healthy and get my daily steps in.”

AARP essays share a point of view in the author’s voice, drawn from expertise or experience, and do not necessarily reflect the views of AARP.