If you’ve been watching tennis, you may be interested to know that about 12% of U.S. tennis players are between 45 and 55, and 11% are 55 and older.[1] There are many sports that you can enjoy and excel at in your 50s and beyond. Plus, regular exercise could help you stay active for longer and combat heart disease, diabetes, and high blood pressure.[2] Here are three tips on how to be a lifelong athlete.
Warm-Up and Cool Down
Warming up before activity and cooling down afterward can help prevent injury and may improve performance. Stretching loosens up muscles before working out and can also help maintain flexibility as you age.[3] Cooling down and stretching after activity can help prevent muscle soreness and muscle injury.[4] It can help to budget time for warming up and cooling down into your workout routine so that you don’t skip them due to lack of time.
Stay Hydrated and Out of Extreme Heat
Frequent hydration is important when playing any sport, especially in higher temperatures. About 15.5 cups of water a day for men and about 11.5 cups of water for women is the recommended intake amount.[5] Be aware that your body might handle heat and stress differently than when you were younger. You might consider playing sports or working out outdoors in the morning and evening when it’s cooler or opting for the indoors.
Use the Right Equipment
Tennis rackets with grips that are too large or small have the potential to hurt the wrist after a while. You should also make sure that your shoes aren’t worn out so that they can best absorb impact and save your knees and ankles. To know if you need to replace your sneakers, look at the bottom of your shoes. The tread is like the tread on car tires, and it gets worn down over time. If it’s become flattened and smooth, that’s a sign that your shoes are worn out.[6] Generally, you should change your running shoes every 450 to 550 miles.[7]
Whether you’re meeting up with friends for golf, tennis, or doing at-home workouts, it’s important to stay active in retirement. If you’re currently not active, retirement can be a great time to get back in shape, enjoy outdoor activities, or engage in social sports. You don’t have to be a marathon runner or Olympic athlete to get active, just like you don’t have to know everything about retirement planning to get a retirement plan. At Epstein & White, we can be your personal financial trainer and create a financial strategy that fits your specifications. Click here to sign up for a complimentary financial review to start discussing your financial future.
[1] https://www.nextavenue.org/tennis-tips-avoid-injury/
[2] https://www.cdc.gov/physicalactivity/inactivity-among-adults-50plus/index.html
[3] https://www.webmd.com/fitness-exercise/features/how-to-stretch#1
[4] https://www.acefitness.org/education-and-resources/lifestyle/blog/3683/five-reasons-you-shouldn-t-skip-your-cool-down-after-exercise/
[5] https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256#:~:text=The%20U.S.%20National%20Academies%20of,fluids%20a%20day%20for%20women
[6] https://www.cnet.com/health/fitness/signs-you-should-replace-your-running-shoes/
[7] https://www.asics.com/gb/en-gb/running-advice/changing-your-running-shoes-knowing-when-is-the-right-time/
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