Which sport at what age?

2-4 years

• Fun and unstructured games ensure that children remain active

• Basic activities such as walking, running, climbing, jumping, playing ball and riding a tricycle are perfect for supporting balance and coordination, as well as improving muscular strength

• Swimming can also be started in this period. Swimming benefits the whole body.

5-7 years

• Sports should be of the game variety

• Activities should not last for too long, and children should have time to rest

• Individual activities such as bike riding and skating can be focused on in order to increase self-confidence

• To develop balance, skill, speed, strength and reflexes, sports like running, jumping and gymnastics are great to focus on at these ages

• Rope pulling, pole climbing and single and double foot hopping are great activities that encourage working with your own body weight

• The best sport for increasing strength and aerobic capacity in this age group is swimming

8-9 years

• This is an age when disciplined sports can be started, under the supervision of expert coaches. This is also the perfect age to work on strength, balance, flexibility, speed and rhythm

• At this age a child can focus on more than just one branch of sports, as this will help support development in different areas. Participating in a variety of sports also helps prevent injuries to bones, muscles or joints that could occur as a result of repetitive activities

• A child’s activity level and strength can be improved through individual sports such as tennis and table tennis, gymnastics (though not competitive), climbing, bicycling, running and skiing

• Talents and abilities can be improved by playing team sports. Team sports also help encourage healthy social relationships and emotional wellbeing, and teach a child to supervise his or her own movements

• Different styles of swimming can be learned at this age

10-12 years

• Between these ages more can be learned about game rules and tactics, and competitive sports can be played more easily

• In order to support physical development and growth, as well as motor skills, activities need to be more systematic and planned at these ages

• Due to the fact that physiological systems are not yet fully developed, exercises should not involve too much weight-bearing, although some repetitive exercises can be performed

13-15 years

• Working with weights, long distance running, wrestling and sports requiring a high level of skill is not appropriate for this age group

• Team sports such as football, basketball and volleyball, which support friendship, imagination and teamwork, are perfect for this age group

16-19 years

• At this stage a young person has a level of ability and physical development close to that of an adult. A person of this age can pursue any sport he or she is interested in

• Sports such as taekwando and karate can be started during this period. These teach both discipline and respect for others

• Strength exercises can be performed, such as weight-lifting or boxing

The 20s

• Bone structure is very strong; these are actually the years when one’s bone structure as a whole is strongest. Fitness can be carried to its highest level

• Weight training can be undertaken, supervised by experts, with the goal of improving both muscular and skeletal strength

• Team sports or aerobic exercises are perfect for the cardiovascular system at this age

The 30s

• The metabolism begins to slow down and losing weight becomes more difficult. People should pay as much attention to the exercise they do as to what they are eating

• The greatest loss of muscle is experienced in the lower half of the body, which is the part that needs the most exercise. Cardio exercises should be focused on, and weight training undertaken

• When exercising, too much routine should be avoided. Activities should be altered regularly. Keep in mind that bicycling is one of the best things you can do for your joints at this age

• Stair climbing and swimming are ideal exercises

The 40s

• At this time exercise can help prevent the weakening of muscles and bones, and can also be an important way to slow down the aging process through the release of hormones into the bloodstream

• Regular exercise that does not tire out the heart or respiratory system is perfect; the duration and speed can always be increased if found insufficient

  • A fast walk every day, a 45-minute run, regular swimming or bike riding are all perfect activities for this age group

• Weight training develops muscles and helps protect the skeletal system

• If one is starting sports for the first time at this age, one should first check with a doctor to ensure all systems are healthy and ready for exercise. Exercise programs should be designed individually, and by experts

• Stretching and warming up before exercising are very important in terms of helping guard against injury

The 50s

• Bones and muscles increasingly lose their density and strength. Lack of activity at this time can have a major effect on quality of life

• There can be some lack of balance and stiffening of muscles observed at this age. Weight training can help strengthen muscles and increase bone density

• In post-menopausal women a drop in estrogen can cause heart problems, while bone density is reduced. The reduction of bone density means the risk of osteoporosis is increased, so calcium intake must be sufficient and exercise is very important.

The 60s

• Although the muscles have lost some of their original strength and muscle fibers have shrunk there is still potential for fibers to be developed. Light weight training can be very beneficial for bone and muscle strength

• During this time a lack of exercise slows down the body and causes more muscle loss, weakening the whole system. Joints may lose their flexibility, or stop working altogether, and the risk of heart attack is greater. But an active lifestyle can help prevent all of this

• Stretching exercises before and after sports can increase general flexibility

• Swimming is, as during all other ages, one of the healthiest sports you can do to protect your entire system

Bicycling does not place too much strain on the joints as the bulk of the body weight is distributed between seat and pedals. In fact, the circular motions and rhythmic movement can help strengthen cartilage. Since bicycling makes it possible to exercise for a long time at low intensity it is an ideal sport for burning fat. For people with serious weight problems, bicycling is a better choice than running or jogging.