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— “We don’t stop playing because we grow old; we grow old because we stop playing.”

Unless you live in a cave, you’re probably well aware of the widely documented fact that staying active is the best way to delay—and even reverse—the effects of aging.  Regular physical activity is not only good for the body, but it’s also good for the soul.  Any avid runner or cyclist will attest to the “endorphin rush” and sense of well being that comes with a good run or ride.

But if you’re one of the more than 78 million baby boomers out there, who are now well over 50, you also know that the aches and pains of strenuous physical activity come more frequently and stay longer than they used to. The facts: after age 30, humans start losing muscle mass, and after age 40, bone mass declines. Tendons, which connect muscles to bone, and ligaments, which hold joints together, become less elastic and are easier to tear.

These changes and others affect our ability to enjoy sports as we grow older. And, if you’re one of us with a physical disability, that further complicates the situation. Overuse injuries, like rotator cuff problems for wheelchair athletes, can be a problem.

So what’s a body to do . . . sit on the sidelines and watch while everyone else goes outside to play? Not for a second. The good news is that there are ways to modify your approach to activity that will allow you to pursue your passion well into your “golden years.”

Eighty-five-year-old cyclist Bill Grun logs 1,000 miles every summer, biking the trails and roads of his native Pennsylvania and beyond, including the 210-mile Pennsylvania Sojourn, a ride sponsored by Rails-to-Trails Conservancy (RTC). Bicycling is a great low-impact activity and if you’re in a chair, the new generation of handcycles provides an efficient, enjoyable alternative.

Bicycling, kayaking, canoeing, and skiing are all fantastic low-impact sports for all ages and abilities. Wheelchair tennis is another sport that’s growing in popularity. If you live near an ocean or large body of water, snorkeling and scuba diving take advantage of water’s equalizing effects, neutralizing the effects of gravity, which makes these activities especially appealing to people with lower-limb disabilities.

Here’s more good news. Today’s equipment is much more forgiving and user-friendly than in the past. Many bicycle frames, including handcycles, are made from carbon fiber, which is light and strong yet absorbs shocks for a less jarring ride. Golf clubs have graphite shafts, which are lighter, more flexible, and easier on the hands and wrists. Wider, shaped skis are more stable and effortless to turn, and mono-ski technology for paraplegic skiers has made huge strides, with better performance and shock absorbing qualities. 

While you may not be able to go as fast and as far as you used to go, you can still get out and go. Just remember that your body needs more time to warm up and more time to recover. Be consistent with your activity level, but don’t overdo it. Work on strength, balance, and flexibility on a regular basis. And don’t forget to pay attention to your cardiovascular conditioning. For the greatest cardiovascular benefit, exercise three to five days a week, 20 minutes a day, to get your heart rate between 60 and 80 percent of your maximum. Calculate your maximum heart rate by subtracting your age from 220.

Don’t stop playing; just modify your game plan a bit. AARP’s website is a great resource for athletes over 50. Visit www.aarp.org/health/fitness/sports/ for lots of great tips on how to stay active and enjoy it.