If you think growing older means the end of an active life, think again. Many older adults are breaking barriers and finding surprising ways to stay active and fit. So can you.
It’s no secret that staying active and fit enhances your health and quality of life. But if you’re struggling to find or maintain your motivation to start, stick with, or take your exercise routine to the next level—you may find inspiration from many older adults who are doing just that.
In fact, it may surprise you to learn that many older adults are part of competitive sports leagues and other athletic groups. There’s Granny Basketball, the Senior Olympics, and the Pacemakers Dance Performance Group, for example. And many other individuals in their 80s and 90s participate in marathons, triathlons, and bodybuilding competitions.
Wait a minute. What is Granny Basketball?
One such group of inspiring older exercisers is the Granny Basketball League. This group bills itself as “a gentle game for women of a certain age.” Founded by those who were not ready to give up on the fun of the game due to age, the League includes more than 550 players on 42 teams in 10 states. And new teams pop up all the time.
The 6-on-6 basketball games give women over the age of 50 a team sport to enrich their lives. The mission: “As empowered women of the 21st century, we seek to promote a spirit of camaraderie, a model of sportsmanship, and friendly competition.”
And a plus of Granny Basketball is that each team chooses a non-profit to sponsor. All ticket proceeds go to this charity. Players, referees, and staff are all volunteers.
Click here to look for a team near you to join in the fun!
Be inspired by people of a certain age who excel at sports
You don’t have to look far to find stories of these and other seniors who are outstanding in their sport or fitness endeavor. These stories can inspire you to get up and get moving! Or to even take your fitness up to a higher level.
One example is Willie Murphy. A champion bodybuilder, Murphy is in her 80s. She took up track and field for seniors at age 50. But she wanted to go beyond that and began weight training, too.
What’s notable is that, at age 82, Murphy defended herself against an intruder in her New York home. Turned out the intruder picked the wrong home to target. He broke down the door and encountered Murphy, and he soon ended up being taken away by ambulance.
Murphy said in a recent ABC News broadcast, "I work out 3 times a week. I'm a power lifter, and I'm in competition, and I'm the oldest man or woman. I can deadlift 215 pounds."
She is truly an inspiration in the way she has broken through age barriers to stay very active and fit through the years.
How to start if you’re new to the game
So, what’s the first step if you want to delve into activities like the examples above? If you haven’t been very active recently, check with your doctor first; especially if you have any injuries or health conditions.
Then, once you have your doctor’s OK, make sure to start slowly. You don’t have to stop an intruder or deadlift hundreds of pounds. Maybe start with a walking routine. Walk a half mile every other day. As that becomes easier, expand your program to walk every day. Then you may want to walk a longer distance. Biking and swimming are also great if you have joint pain.
Once you reach a basic level of strength and endurance, think about other ways to raise the bar. For example, what did you love to do when you were younger? Or what have you always dreamed of doing? Maybe that’s joining a basketball, soccer, or softball league? Or maybe you’d like to participate in ballroom dancing competitions? Training to walk or run a marathon?
Bottomline, don’t let myths about “slowing down in old age” keep you from reaching for the moon. As long as you don’t push yourself to the point of injury, and your doctor OK’s it, find the form of exercise you’ll love the most and which will keep you coming back for more.
Reasons to consider joining a sports team
Are you ready to dial up your fitness, have fun, and connect with new people? Joining a sports team may check all those boxes for you. Whether it’s playing Granny Basketball, joining a pickleball league, or playing on a local softball team, sports can enrich your life.
Here are a few team sports advantages:
- Being on a team can boost your self-image. You feel good about who you are and that you are a part of a team.
- You can lower your risk of depression. The positive social interaction of team sports helps ward off depression.
- Competition challenges you to improve endurance. The routine of practices, along with wanting to do your part on the team, will push you toward greater physical endurance. This is good for heart health, bone density, and muscle mass.
- Team sports can help ease stress. Spending time with teammates can increase happiness. And it can lower stress by adding positive experiences to your life. You can enjoy a sense of belonging as you make new friends.
Consider becoming part of a community while improving your health. A sports team may be a new and welcome way to stay active. If joining a sports league doesn’t appeal to you, maybe you’d enjoy taking dance classes? If so, you could check out dance studios that hold student performances. Or, if you’re an avid swimmer or track and field enthusiast, check to see if there is a team in your area for older adults. The options are endless.
Fun dance and team sports to check out
If you’re ready to join up and benefit from all those team sports advantages, here are a few to check out:
Granny Basketball for women over the age of 50
Senior Olympics (National Senior Games Association)
Pacemakers Dance Group for ages 60 to 85
Ready to get moving?
Throughout your life, continue to find new and fun ways to stay active. Keep up your motivation to move by changing activities. You may want to talk with your doctor about the types, length, and intensity of exercise that are best for you.
And continue to turn to other adults in your age range who have taken the leap. Use these role models as inspiration for your own goals for staying as active and fit as you can—and having a blast while you’re at it.
Not a Silver&Fit® member? Learn more about everything the program has to offer, including more helpful healthy living tips like this, here on our website.
This information is not intended to take the place of regular medical care or advice. Please check with your doctor before using this information or beginning any self-care program. Willie Murphy is not a member of the Silver&Fit Program. Images used for this article do not depict Willie Murphy nor any members of the Silver&Fit Program.
References
13WHAM ABC News. (2023, September 8) 'I'm just me': 86-year-old bodybuilder who famously fought off home intruder reflects on going viral. https://13wham.com/news/local/im-just-me-86-year-old-bodybuilder-who-fought-off-home-intruder-in-2019-reflects-on-going-viral
American Academy of Orthopaedic Surgeons. (2021, June). Seniors and exercise: Starting an exercise program. https://orthoinfo.aaos.org/en/staying-healthy/seniors-and-exercise-starting-an-exercise-program
American College of Sports Medicine. (n.d.) Exercise preparticipation health screening recommendations. https://www.acsm.org/docs/default-source/files-for-resource-library/acsmprescreening101.pdf?sfvrsn=bc703144_4
Cleveland Clinic. (2016, March 25). You can start exercising after age 60—here’s how.
https://health.clevelandclinic.org/60-told-exercise-best-tips-get-started
Essentially Sports.com (January 2, 2022). He went in the ambulance: 82-year-old female bodybuilder once beat home intruder so badly he ended up in hospital. https://www.essentiallysports.com/us-sports-news-bodybuilding-news-he-went-in-the-ambulance-82-year-old-female-bodybuilder-once-beat-home-intruder-so-badly-he-ended-up-in-hospital/
Family Doctor. (2023, September). Exercise and seniors. https://familydoctor.org/exercise-seniors/
Galloza, J., Castillo, B., & Micheo, W. (2017). Benefits of exercise in the older population. Physical Medicine and Rehabilitation Clinics of North America, 28(4), 659-669. https:doi.org/10.1016/j.pmr.2017.06.001
Harvard Health Publishing, (2012, August 23). Do you need to see a doctor before starting your exercise program? https://www.health.harvard.edu/healthbeat/do-you-need-to-see-a-doctor-before-starting-your-exercise-program
Help Guide. (2023, October 17). Senior exercise and fitness tips.
https://www.helpguide.org/articles/healthy-living/exercise-and-fitness-as-you-age.htm#
Johns Hopkins Medicine. (n.d.). Exercise and the aging person.
https://www.hopkinsmedicine.org/health/wellness-and-prevention/exercise-and-the-aging-person
Keck Medicine of USC. (2022, November 10). 6 reasons why team sports are good for you. https://telehealth.keckmedicine.org/blog/6-reasons-why-team-sports-are-good-for-your-health/
National Institute on Aging. (2020, April 3). How older adults can get started with exercise.
https://www.nia.nih.gov/health/exercise-and-physical-activity/how-older-adults-can-get-started-exercise
This article was written by Sharon Odegaard, edited by Kim Reynolds, and clinically reviewed by Elizabeth Thompson, MPH, RDN, on January 17, 2024.
