"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 jogger or cyclist will attest to the endorphin rush and sense of well being that comes with a good run or ride.

Baby Boomer Athletes
But if you’re one of the more than 78 million baby boomers out there, you also know that the aches and pains of strenuous physical activity come more frequently and stay longer than they used to.

After age 30, humans start losing muscle mass, and after age 40, bone mass declines. Tendons, which connect muscle to bone, and ligaments, bone to bone links which hold joints together, become less elastic and are easier to tear.

Athletes with a Disability
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.

Keep it Low-Impact
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. 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 gravity, which makes these activities especially appealing to people with lower-limb disabilities.

Sporting and Adaptive Equipment
Here’s more good news. Today’s equipment is much more forgiving and user-friendly than in the past. Many bicycle frames, including those of hand cycles, are made from carbon fiber, which is light and strong yet absorbs shocks for a less jarring ride.

Golf clubs have graphite shafts that are lighter, more flexible, and easier on the hands and wrists than those made of steel. Wider, shorter shaped skis are more stable and effortless to turn, and mono-ski technology for paraplegic skiers has made huge strides in 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 at least three to five days a week, 20 minutes a day, getting 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.

See Related Articles
This babyboomer with a disability isn't settling for a quiet life in Utah.  Find out what he's doing to stay active and how he found his way back to a sport he once loved, in Confessions of an Outdoor Junkie with a Disability.

Studies show better cognitive health among aging seniors today compared to seniors in the 1930s.  See Aging Population Shows Improved Cognitive Health for more information.