TL; DR (Too Long; Didn't Read)
I am all about a life well-lived.
I have been intrigued recently about sports that increase and improve longevity, and delightfully, sports like tennis, pickleball, badminton, squash, and cross-country skiing are among this list.
They can significantly boost longevity by improving cardiovascular health, enhancing cognitive function, supporting muscular strength, and, perhaps most importantly, fostering social connections.
WHY
A few weeks ago – I was playing tennis one morning and got to speak with one of the players in the court next to me after our session. He is 75, plays 5 days a week for 2 hours a day. I was literally in awe of him (and his serve!)
The same thing has happened to me on the cross country trails in the winter. I am lapped by smiling elderly women and men who are just flying through the course.
They are potent reminders of how I want to age. And if they have figured it out by playing tennis or skiing, I am all over it.
Movement diversification is a crucial element to aging well. Just like a diversified financial portfolio can protect our investments, movement diversification is also important.
What makes these sports so special is they specifically combine multiple factors associated with aging well:
- Aerobic exercise
- Coordination
- Strength
- And social interaction
I would also add that racquet sports add an element of strategy. You have to be thinking about setting up to hit the ball well, but also what you can hit that wins points. It keeps you mentally sharp.
Racquet sports also use a lot of side to side motion. Nerds like me refer to this as the coronal plane which is sorely lacking in everyday life. This side to side motion keeps tendons and ligaments in the ankles, knees and hips healthy, and it also helps develop core strength, another crucial component for aging well.
WHAT
Here's a fun summary of the benefits of these sports:
Racquet Sports (Tennis, Pickleball, Badminton, Squash):
-
- Improves cardiovascular endurance and heart health.
- Enhances cognitive skills such as strategy, quick decision-making, and hand-eye coordination.
- Strengthens major muscle groups, maintaining overall muscular health.
- Fosters social connections, reducing stress and promoting mental health.
That last point, while simple, is hard to overlook. It's simply a delight to have friends who share the same interest as you, and you can connect while exercising together. In this way, pickleball or tennis is the medium by which you are connecting with others, and getting a good workout is just a side benefit.
Cross-Country Skiing:
-
- Superior aerobic conditioning and cardiovascular health due to full-body engagement.
- Low-impact activity preserving joint health.
- Enhances balance, coordination, and core strength, which are crucial for injury prevention and daily functional activities.
If I may be so bold (and expect more on this in the future), with all the hype around muscle, what seems to be lost is that in order to age well, you MUST, I repeat, MUST preserve your joints.
You can’t develop muscle if the joint is destroyed.
Joints are the unsung hero of aging well. No joints, no muscle. Period.
This is why I love cross country skiing over all other types of skiing. The injury risk is so low, the impact is low, and it is just you, the sound of snow crunching under your feet, and the random sounds of birds, and babbling brooks that have not yet frozen over. It is heaven on earth.
HOW
If you are a gym girlie like me and perhaps looking to diversify your movement portfolio in your training sessions, you can also integrate some sport specific training for these sports to augment your physical literacy required to do them well.
For Racquet Sports Training:
-
- Agility drills (lateral movements, footwork patterns on a ladder are great).
- Strength training emphasizing legs, core, and shoulders (lunges, rotational core exercises, overhead presses, Pilates).
- HIIT and jump training to boost speed and power (think switch lunges, jumping squats, or one footed jumping patterns on and off plyo boxes
- Balance exercises to prevent falls and improve court mobility.
Cross-Country Skiing Training:
-
- Endurance training through steady state running, cycling, or rowing.
- Core stabilization exercises (planks, side planks, Russian twists, Pilates).
- Upper-body strength training (pull-ups, push-ups, rowing movements).
- Balance and coordination drills, including single-leg balance and proprioceptive exercises.
NOW
Your easiest 3 next steps:
1. Try a Beginner Session: Find local clubs or groups to try these sports.
2. Add Cross-Training: Start with simple strength or balance routines to complement the sports.
3. Commit Socially: Engage a friend or group to enhance motivation, enjoyment, and accountability.
WHAT I RECOMMEND
Red Light Therapy for Face & Neck
Your skin doesn’t lie. As estrogen dips during perimenopause, changes in your face and neck can feel sudden and defeating.
But what if a simple, at-home light ritual could visibly brighten your complexion and help you sleep better?
Learn why red light therapy is more than a skincare trend—it’s a hormone-friendly tool to support your entire body through the midlife shift.
Click here to dive into the research and how-tos in our latest article.
Maui Nui Venison Snacks
If you’ve ever wished for a high-protein snack that supports your hormones and your metabolism without weighing you down—this is it.
I’ve found a protein source that checks every single box for us midlife Bettys: wild-harvested venison sticks from Maui Nui. With an unbeatable protein-to-calorie ratio (10g of protein in just 55 calories!) this lean, seriously delicious meat outperforms conventional beef in every way—more micronutrients, better blood sugar support, and none of the inflammatory junk.
Plus, Maui Nui is dedicated to safe and sustainable practices; both the animals and the land they graze on are treated with the utmost respect.
Click here to learn more about my #1 protein go-to snack. (Both myself and my family are obsessed with them!)
By the way, supplies are limited by the nature of their work, so they sell out FAST.
LMNT's Lemonade Salt
It's easy to forget that our sweat isn't just water. But why is it that we only down a glass of water after finishing a workout or running around on a hot day? Our sweat consists of water and sodium, potassium, and magnesium.
So next time you're reaching for that glass of water … remember to replenish electrolytes too.
My new summer hydration obsession is LMNT's Lemonade Salt. With zero sugar, artificial ingredients, or junk found in conventional sports drinks – and with the right amount of minerals – it checks all the electrolyte boxes. I feel hydrated and more energized within minutes of taking it. Plus I love LOVE the taste!
Click here to grab this new flavor and get a free Sample Pack with your purchase.
Hurry, though, this flavor is only around for a few more weeks!
🌟 Love these recommendations? Find more resources to support your health in midlife in my Health Toolkit!