How Old Is Too Old To Start Playing A Sport? Here's What Experts Say

Maybe you've watched a pickleball match and thought it looked fun. Or perhaps you've always wanted to learn tennis, join a softball league or finally sign up for that 5K.

Then comes the question: Am I too old to start?

Whether you're 40, 60 or well into your 70s, the answer may surprise you. According to health experts, there's no particular birthday when you have to stop trying new physical activities. What matters more is your health, fitness level and how you approach getting started.

In fact, the National Institute on Aging, part of the National Institutes of Health, says people can benefit from becoming more physically active at any stage of life.

So, Is There An Age Limit For Starting A New Sport?

Not necessarily. You might not be training for the Olympics, but that doesn't mean you can't learn a new sport, improve your skills or enjoy some friendly competition later in life.

The Centers for Disease Control and Prevention encourages adults 65 and older to stay active, noting that regular physical activity can improve quality of life, support independence and help manage chronic conditions.

That doesn't mean every sport is appropriate for every person. Someone who has been active for decades may be ready for a different challenge than someone who's spent the past several years mostly sitting at a desk.

And if you have arthritis, a previous injury or a medical condition, you may need to make some adjustments. But those factors don't automatically mean you have to sit on the sidelines.

Which Sports Are Worth Trying Later In Life?

The best sport to try is one that interests you and fits your current abilities. You don't have to pick the most intense activity to get a good workout, and you certainly don't have to be good at it right away.

Depending on your health, mobility and experience, here are a few options worth exploring:

• Pickleball: A social racket sport with opportunities for beginner lessons and recreational play. It still involves quick movements and changes of direction, so starting with a beginner class is a smart idea.
• Tennis: Lessons, doubles matches and recreational clinics can offer different ways to learn. Beginners can build up their skills and endurance gradually rather than jumping into competitive matches.
• Swimming: A way to build endurance without the repeated impact of running. Adult swim lessons are also an option for people who never learned when they were younger.
• Golf: A sport that combines skill, coordination and time outdoors. Beginner lessons can help newcomers learn proper technique before heading out for a full round.
• Cycling: Recreational rides and stationary cycling offer ways to build cardiovascular fitness. Choosing a comfortable pace and an appropriate riding environment is important.
• Running: Yes, adults can take up running later in life, too. A gradual walk-run program can help newcomers build endurance without attempting too much too soon.

There's no universal ranking of the safest sports for older beginners. The right choice depends on factors such as balance, joint health, fitness and personal medical history.

What About Injuries? Here's What Doctors Recommend

It's one thing to decide you're finally going to learn tennis. It's another to spend two hours chasing balls around the court after years of inactivity.

The American Academy of Orthopaedic Surgeons and the American Orthopaedic Society for Sports Medicine offer several recommendations for adults who want to stay active while reducing their risk of injury.

Among their suggestions:

• Start slowly. Give your body time to adjust to unfamiliar movements and gradually increase how long and how hard you play.
• Warm up first. A few minutes of gentle movement can help prepare your body for more demanding activity.
• Consider lessons. Learning proper technique can help reduce the risk of overuse injuries, even if you're only playing recreationally.
• Wear the right gear. Shoes designed for your activity can provide appropriate support and traction.
• Mix things up. Incorporating different types of exercise helps develop overall fitness and can reduce repetitive stress on the same muscles and joints.
• Pay attention to pain. Don't try to push through an injury or ignore symptoms that could indicate something is wrong.

In a 2024 news release, orthopedic surgeon Jeffrey H. Berg, a spokesperson for the American Academy of Orthopaedic Surgeons, encouraged people inspired to try activities such as running or volleyball to take precautions that can help prevent bone and joint injuries.

How Much Exercise Should Older Adults Actually Get?

You don't need to spend every afternoon on a tennis court or train for a marathon to benefit from being active.

According to the CDC's recommendations for adults 65 and older, a well-rounded weekly routine includes:

• At least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, or an equivalent combination.
• Muscle-strengthening activities on at least two days.
• Activities that help improve balance.

And if that sounds like a lot, remember that you don't have to accomplish everything at once.

The National Institute on Aging recommends beginning with activities suited to your current fitness level and increasing the amount and intensity gradually over weeks or months.

Even smaller amounts of physical activity can provide health benefits, according to the CDC. The important thing is finding a manageable place to begin.

Should You Talk To Your Doctor Before Trying A New Sport?

It depends on your health and the activity you're planning.

According to the National Institute on Aging, older adults without an existing injury or chronic condition generally don't need medical approval simply to begin gradually increasing their physical activity.

However, the CDC recommends talking with a health care provider about appropriate activities if you have a chronic condition or concerns about your ability to exercise. People who have been inactive should also seek advice before beginning vigorous exercise.

If you experience chest discomfort, dizziness, unusual shortness of breath or other concerning symptoms while exercising, stop the activity and seek appropriate medical care. Severe symptoms may require emergency attention.

Don't Forget The Fun Part

There's another reason to give that new sport a chance: It might introduce you to a whole new group of people.

Joining a recreational league, signing up for a beginner clinic or meeting a friend for a weekly game can turn exercise into something you actually look forward to.

MedlinePlus, a health information resource from the National Library of Medicine, notes that exercising with friends or taking classes can provide opportunities to socialize, while regular physical activity can also support mood, sleep and self-esteem.

And unlike organized sports when you were a kid, there's no requirement to make the team, win a trophy or impress anyone.

Maybe your goal is to finish a 5K, play doubles tennis with friends or simply feel more comfortable trying something new.

Whatever it is, you don't have to be the youngest person on the court, the fastest runner or the most experienced player to enjoy it.

The bottom line: There isn't a magic age when it's too late to start playing a sport. With the right activity, a realistic starting point and some patience, your next favorite hobby could still be ahead of you.