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For some, long days spent shivering in PE kit on a muddy field – or, worse, having to rummage in the lost property box because they forgot their plimsolls, is enough to put them off sport forever. But one of the great developments in recent decades is the increasing affordability and accessibility of sport for all – regardless of age or ability. So, if you are someone who perhaps doesn’t do as much as you could, what are the options for getting involved?

In the gym

Regardless of your age and fitness, you will find something to boost your fitness and conditioning at the gym. Working your cardiovascular system will help you to burn fat – which can give you a healthier heart and circulatory system and lower the risk of a range of conditions associated with lifestyle, such as diabetes and some forms of cancer. Good cardio exercise includes gym classes, or using running, rowing, or cycling machines.

Obviously working with weights will strengthen your muscles and give you a better outline, but it will also strengthen your bones – something that is important as bodies get older and more brittle. Becoming stronger now will mean that you are less likely to sustain injuries later in life and should be able to perform everyday tasks with greater ease – something which becomes increasingly important with the advancing years – bolstering your quality of life.

Meanwhile, if you can find a gym with a pool, then swimming is a great way to exercise. In addition to the fine cardio workout it provides, according to the Independent swimming is also great for older people, as it is low impact and is good for joint mobility.

In the park

Of course, you don’t have to sign yourself up to gym membership if you don’t want to. You will find the opportunity for a sporting change of pace in your local park. As well as providing the facilities for an impromptu kick-around with the kids (or grandchildren), there are often more structured activities on offer, such as a park tennis club using public courts. While the modern game of tennis produces some of the greatest professional athletes in the world, we don’t all have to be Rafael Nadal or Novak Djokovic; park tennis can be a social affair where you can ease yourself in with a gentle game of doubles and is a sport that you could play into your eighties as long as you stay reasonably fit.

In addition to this, the park may provide a simple environment for dusting off the running shoes to take a jog around the perimeter. While running is relatively hard on the joints, if you invest in some good running shoes, it can be great exercise. Also, it pays to warm up properly, avoid over-training, perhaps alternating running with other lower-impact exercises, for example aqua-running or swimming.

In the wild

If all of this sounds a little tame, then there’s a wide world of sport outside the town environment. We are lucky in the UK to have good access to thousands of miles of footpaths and bridleways and you can use these to go for a hike in the hills, or if you feel more energetic, you could take to mountain biking. While the sport can have an extreme image, recent years have seen the rise of the MAMIL, or middle-aged male cyclist in Lycra – a trend that holds true for mountain bikers too. It’s relatively easy to string together a loop across beautiful countryside that suits your fitness level. When this goes up, you can always tailor the route to take in more hills.

Regardless of your fitness or your age, doing regular exercise can be a great way to keep yourself in shape. Just make sure that if you have any pre existing medical conditions that you contact your GP before taking on any new forms of exercise.

Whilst trying to keep your future health in check, it could also make sense to think of your financial future too by having appropriate life insurance cover. This can provide a lump sum to help protect your family financially when you're gone, and over 50’s life insurance can give you peace of mind to know that funeral costs should be covered.

Issued by Sainsbury’s Finance
Sainsbury’s Finance is a trading name of Sainsbury’s Bank plc. All information correct at time of publication, but may be subject to change. Any views or opinions expressed in this article are the responsibility of the author and do not necessarily reflect the views of any part of the Sainsbury’s Group of companies.