It’s a hard fact to swallow: Age eventually catches up with all of us, no matter how active we may be. Unless we work to maintain strength and flexibility, we slowly lose both as we age. Even the most avid golfers often notice that they lose distance in their drives and tennis players lose velocity in their serves over the years—an issue that is especially noticeable when older athletes compete with younger players. Fortunately, it is possible to minimize this loss.
To maintain strength, flexibility and power as you age, you need to develop an exercise routine that focuses on these aspects. A good regimen should be performed at least two days a week and contain the following components:
- Warm-up. Start with a brisk 10-minute walk or light jog to raise your body temperatureand increase blood flow to your extremities. A series of dynamic stretches afterward can also help increase blood flow to your muscles and extremities.
- Resistance training. Lifting weights—usually performing three sets of 12 to 15 repetitions—will help build general strength. Squats and lunges can help maintain lower body strength and prevent knee injuries.
- Core exercises. The hips can become stiff and immobile with age. Side crunches, lunges, medicine ball throws and other exercises that work your hips and core will help you maintain stability and poweron the golf course or the tennis court.
- Static stretching. Conclude your workout with 10 minutes of stretches, holding each for 10 to 30 seconds, to sustain flexibility.
Maintaining a high level of fitness not only keeps you competitive on the court and on the green but it also reduces the chance that you will be sidelined by an injury. Before beginning a new exercise routine, it is best to work with a professional. Whether you are 50 or 80 and play golf, tennis or another sport, we can help.
Call our office for an appointment. We will work with you to devise an exercise plan you can perform throughout the week to retain those powerful swings and serves. Tennis and golf are great ways to stay active well into your golden years. With a little attention, you can be just as competitive now as you were a decade ago.
