Golf, netball or tennis, anyone? – tips on how over-55s can exercise safely

As a lifelong sporty person, I arrive for a social tennis morning. I hear laughter and see friendly competition wrapped up in diverse skills, techniques, tactics and physical function in men and women – some in their 80s.

So, what brings them here, week after week, year after year? What’s their secret to playing sport at ‘their’ age?

Let’s be clear: to these players, age just doesn’t matter.

We know chronological age increases every year.

It’s a done deal and we can’t change it.

When 55 comes and goes, you’ll slow down, have niggles and old injuries, not to mention health conditions and braces to secure joints that have seen better days.

After playing sport, you might ache  like crazy later that day, and the next, and the day after that, but the benefits far outweigh all.

While you can’t change chronological age, you can change some things to play sport safely and potentially increase playing longevity, whether a long-term participant or over-55 newcomer. Examples include modifying technique or equipment when having a game of golf, for example, playing sports with modified rules including wheelchair or walking basketball, and preparing the body to take the field/court and managing recovery.

Steph plays in an over-50s social tennis group. She was encouraged to play sport, starting in primary school, by her sporty parents. Then, Steph moved to the country where she worked, played sports, met her husband and established many social connections. At 57, Steph manages previous lumbar spine (low back) and rotator cuff (shoulder muscles)  occupational injuries.

These days, she is slower taking off to the ball and has less power with shots above the shoulder, including serving.

Steph says being active helps her stay mobile and play sport safely. Her weekly routine includes Pilates, walking, strength training and physio exercises. With a family history of dementia, she is aware of the preventative health benefits of sport to manage an existing health condition and to maintain a healthy body weight.

Steph’s take-home message is: “Play sport because it’s a sneaky way to get exercise and health benefit without thinking about it”.

David played rugby league and baseball when young, sustaining soft tissue injuries.

At 55, he plays baseball while living with dystonia: a neurological Parkinson’s-like movement disorder, arthritis and scoliosis (joint and spinal conditions).

He now uses game smarts such as anticipation and body language, plays in less-demanding field positions and has a weekly preparation-and-recovery routine incorporating rest, sleep, RICER (icing), walking, swimming and stretching.

David also finds brain training –  Find-A-Word and Cribbage – aids mentally with on-field decision making and  fatigue management.

The fourth-generation baseballer  says playing with family and travelling with his wife to masters competitions has been a highlight.

In creating awareness of dystonia, David is emphatic: “Don’t listen to people who say you shouldn’t be playing. Use that as motivation to prove them wrong.”

“Sport is great in older age, especially if you are retired,” he says.

“Stay active. Never give up.”

Cathy has played sports, including swimming, tennis, netball, baseball, karate and surf lifesaving since the age of 6. As a cricketer at almost 55, Cathy aims to play on, enabled by the upsurge in Sunshine Coast women’s veterans cricket.

Like many of us, when younger, Cathy prioritised work and focused on her children’s sport rather than her own, not starting cricket until her mid-40s when her daughter’s team was short a player.

Cathy now jumps at playing opportunities in women’s and mixed teams in winter and summer competitions.

A recent highlight was playing in the same team as her husband and daughter, proudly admitting that both are better cricketers than herself.

Cathy continues to play despite a 2025 cruciate ligament and meniscus (knee stability structures) on-field injury.

She enjoys weekly on-field and  nets skills training, game preparation  and recovery.

“Find something you enjoy and remember: you’re not playing for sheep stations,” Cathy says.

“Be sensible regarding illness/injury to ensure maximum recovery and longevity.”

Sports physiotherapist Russell Smallwood pulled on the boots for Under-7s rugby league before progressing to representative cricket and both codes of rugby in Queensland’s footy heartland, Ipswich, lining up alongside soon-to-be legends including Allan Langer.

At 25, he surprised many by swapping the footy field for a surfboard and snowboard – pursuits he still enjoys today.

For Russell, surfing and snowboarding became more than adrenaline sports: they created balance between work and life.

With more than 40 years’ experience in the physiotherapy field, he has worked with athletes at every level, including members of the Australian Olympic Swim Team, serving as team physiotherapist at the past two Games.

At Caloundra Sportscare, he also treats everyday athletes – particularly those rediscovering competition later in life.

A common issue, he finds, is tendon injuries. These are especially prevalent in post-menopausal women and over-55 athletes embracing sports such as tennis and pickleball.

The problem isn’t usually the sport,  it’s enthusiasm.

“People love the social side, so they play several times a week,” Russell explains.

“But tendons can need up to three days to recover.”

Without adequate recovery, irritation builds and injuries such as tennis  elbow develop.

His advice: build strength before building volume. Muscles may adapt in six weeks; tendons often take six-12 months.

Ideally, commit to three-to-six months of progressive strength training before diving fully into a new sport. Then, manage frequency to allow recovery.

Importantly, a sports physiotherapist or exercise physiologist can assess your movement, identify weak links and tailor a strength program specific to your body and your sport. This reduces injury risk, as well as improving performance.

Now 60, Russell maintains fitness through gym work, swimming, running and group-based functional training.

“It’s never too late to start sport,” he says.

“Build strength early, seek expert guidance, respect recovery and think  long term so you can keep playing for years  to come.”

Scientific research backs up Russell’s advice on strength training benefits  for over-55s. Research also tells us that playing sport can promote aspects of social and mental health and improve cognitive (brain) and physical function.

Playing sport can provide companionship, a sense of belonging and purpose, reduce social isolation and connect generations, providing an environment that supports and nurtures over-55s’ wellbeing.

Importantly, because playing sport can increase physical activity levels, it can be a game changer in reducing the risk of lifestyle-related health conditions and chronic disease such as diabetes, heart disease and dementia. This can potentially prolong life and boost hip pockets by reducing medical costs.

All these factors are crucial for over-55s to play sport for as long as desired.

Playing sport and strength training also can support the ability to perform daily activities, including housework and gardening, enabling independence in the long term.

Keep an eye out for come-and-try  days for social, recreational and competitive sports. These are advertised by clubs on websites, social media and/or street signs. Over-55s can observe, sign-up to play or volunteer.

Helpful resources  to prepare and play  sport safely:

• Sports and exercise physiotherapy: sportscare.com.au
• Exercise physiology: essa.org.au/Web/Web/Member-location-search.aspx
• Healthy Sunshine Coast: sunshinecoast.qld.gov.au/living-and-community/community-support/healthy-and-active/healthy-sunshine-coast
• Healthy and Active Moreton: moretonbay.qld.gov.au/Services/Sport-Recreation/Healthy-And-Active-Lifestyles/Healthy-Active-Moreton
• Brisbane City Council’s active and healthy activities: brisbane.qld.gov.au/parks-and-recreation/sports-and-leisure/active-and-healthy-activities#seniors
• Lively50 Plus Sunshine Coast: lively50plus.com.au/index.php?SelectedRegionID=1
• Sports Medicine Australia fact sheets on injuries, equipment, safety: sma.org.au/resources/sport-fact-sheets/

* Dr Elizabeth Pressick is affiliated with Healthy Ageing Research Cluster, University of the Sunshine Coast: unisc.edu.au/about/structure/schools/school-of-health/healthy-ageing-research-cluster