Sports to give up after 45

While exercise is generally good for all ages, people entering middle age, especially around 45, may need to consider changing some of their exercise habits from a younger age.

Many people need to change their exercise habits when they turn 45 - Photo: STT

Harvard University's Health Magazine (USA) gives advice on changing your usual sport when you turn 45 - considered the age when your body starts to decline.

Physiological changes after age 45

1. Reduced bone density and risk of osteoporosis

Development: After the age of 45, bone density decreases rapidly, especially in women (due to decreased estrogen after menopause) and men (decreased testosterone).

Consequences: Bones become more brittle, increasing the risk of fracture if you fall or suffer a strong impact.

According to the International Osteoporosis Foundation (IOF), women lose up to 20% of their bone density in the first 5-7 years after menopause.

2. Decreased muscle mass and strength (sarcopenia)

Evolution: After the age of 45, people lose an average of 1% of muscle mass each year if they do not exercise properly.

Consequences: Weakened muscles slow reflexes, reduce bounce, make it easier to fall, and make it difficult to recover from injury.

3. Joint and cartilage degeneration

Progression: Articular cartilage begins to wear away, synovial fluid decreases, and ligaments lose elasticity.

Consequences: Sports that involve twisting, jumping, and changing direction quickly can easily cause arthritis, torn ligaments, or herniated discs. According to the Arthritis Foundation, 80% of people over 45 have signs of osteoarthritis, even if they don't have obvious symptoms.

4. Weakened cardiovascular and respiratory systems

Progression: The heart's ability to pump blood decreases, the lungs lose capacity, and blood vessels become less flexible.

Consequences: High-intensity sports can easily cause dizziness, heart rhythm disturbances or overexertion leading to stroke. The risk of cardiovascular disease increases threefold after the age of 45, especially if not trained properly.

5. Long recovery time

Evolution: The ability to regenerate tissue, muscle, and handle inflammation declines with age.

Consequences: Minor injuries can last for weeks, severe injuries can even force middle-aged people to give up sports completely.

Sports to avoid

1. High-intensity running and marathons

Running for long periods of time and at high speeds can put stress on the knee, ankle, and spine. In people over 40, the cartilage in the joints begins to degenerate and is more susceptible to injury.

According to American cardiologist Dr. James O'Keefe: "Running too much, especially regular long-distance running, can create oxidative stress and cause chronic inflammation, adversely affecting the cardiovascular system and joints in middle-aged people."

Middle-aged people and older should walk - Photo: TS

2. High-intensity combat sports: soccer, basketball, high-intensity martial arts

These sports often require quick reflexes, great jumping power and a high risk of collision. With bones and joints weakening with age, the risk of ligament injuries, sprains or fractures increases significantly.

"A soccer or basketball injury in middle age can take months to recover, and sometimes never fully recover," says Stanford University physician Michael Fredericson.

3. Lift heavy weights

Heavy weightlifting increases pressure on the spine, especially the lumbar region, and can cause disc injury. People over 40 often have signs of spinal degeneration.

4. High intensity tennis and squash

These are sports that involve sudden movements, quick turns and frequent knee bends - which can easily injure the Achilles tendon, knees and lower back.

According to a report from the American Academy of Orthopaedic Surgeons (AAOS), tennis injuries are common in people over 40, especially shoulder and knee injuries.

Conclusion and alternative recommendations

Each person has different body characteristics and training processes. Not everyone over 45 years old has to give up their favorite sport. But to aim for a healthy and safe life, people over 45 years old should choose low-impact, gentle sports that maintain continuous movement, such as: swimming, brisk walking, table tennis, yoga, cycling...

HUY DANG

Source: https://tuoitre.vn/nhung-mon-the-thao-nen-tu-bo-khi-buoc-qua-tuoi-45-20250519073102734.htm