There is a near universal memory of playing sports or participating in something active as a kid. Maybe you have nostalgia around the crush of new cleats on soccer turf or the smell of your hockey gear mid-season. For me, it was dance classes at the dance studio downtown. I remember the sound of creaking wood floors and the smell of new ballet shoes.
Aside from attending school, playing sports is the second most universal activity that is experienced primarily by children, only to be discontinued in adulthood. In fact, more than 70 per cent of kids drop out of sports by the time they’re 13 to 15. It’s that remaining 30 per cent of kids that continue to play after their teens that make up most of the people who continue to play sports into adulthood.
As adults, we do a decent enough job of maintaining an active lifestyle, but typically we limit it to solo activities, like running, gym training, cycling, et cetera. While these are all excellent ways to maintain fitness and health, they lack the great benefits of sports-specific movement and team membership. Team sports build endurance, unpredictable movement, camaraderie, healthy competition, grit and commitment in ways that solo sports often lack. One of the most unexpected benefits of team sports is the boost it offers to mental health, in the form of stress relief, community building, confidence enhancement and social emotional support.
It’s clear that playing sports is beneficial but starting a new sport as an adult is tough, and can be an overwhelming endeavour. We adults can struggle to admit when we feel challenged, especially when it involves new physical and social adaptations. Not to mention, we must contend with the usual fears of judgment and inclusion that we had to endure as kids, while also having to worry about injury, fitness levels and time commitments.
The best way to get over barriers is to take the first step. In this case, the first step is figuring out what you’re interested in and then signing up for a trial class or session. There are introductory or information sessions for nearly every sport, including some programs like adult recess that offer a variety of activities and movement styles.
Starting off with a mini commitment, like a beginner session, can be a great stepping stone toward joining a full program. Once you have decided on what sport you would like to join, you can face other potential barriers head on to avoid obstacles arising post- commitment. Some examples of barriers for adults are: fear of judgment, injury, lack of performance, fitness levels, cost, and time or family commitments.
The best way to get over barriers is to take the first step.
Something we must contend with more as adults than we did as children is the likelihood of injury. Unfortunately, aging bodies need to be looked after, so it is important to acknowledge we won’t bounce back from as injury as quickly as we used to. This can be mitigated by doing our best to take it easy and know that we aren’t expected to perform as we would when we were kids. Your body is older and so are the bodies of your teammates – and that’s okay.
Caring for injury is crucial and can be hastened by having a great support team. Know who the best physiotherapists, massage therapists and athletic therapists are in your area. Always keep Epsom salts on hand and consider investing in a foam roller. Be sure to familiarize yourself with effective warm-ups, stretches and cool-downs and perform them liberally. Finally, don’t let injuries linger. If a mild injury doesn’t feel better after 24 hours, seek out professional help from a doctor and/or those listed above. If you have a major injury, get it treated right away.
Performance is important and in order to take sport even semi-seriously, you want to think like an athlete, which means fuelling like one. Even weekend warriors need to ensure that they are eating enough nutrient-dense foods, like fruits, veggies and quality proteins with every meal.
Ensure you are also committing to excellent hydration practices. This means drinking water consistently throughout the day and adding electrolytes, especially when sweating. Maintaining hydration will help prevent injury, cramping and fatigue, while improving energy levels, mental clarity and nutrient absorption. Consider adding some magnesium for muscle support, calcium for bone health and amino acids to help tissue repair.
Contending with the decrease in fitness levels can be challenging. Just know that with regular movement, your body will adapt and improve with time. If you find you are really enjoying your sport, try to add in some stretching and strength training on your off days and avoid sedentary rest days. Every day should include some form of movement, be it walking or cycling or yoga. Even a gruelling training day should be followed by movement the following day; humans are not meant to be sedentary.
Time commitments and other life commitments are likely to be the most challenging to navigate. Try to remember that movement is self-care. Intentional movement will never leave you feeling worse than when you started. Movement is essential to life and should be prioritized over a lot of other activities. Movement that makes you feel healthy and improves your wellbeing should be encouraged by those who care about you. If joining a soccer team that plays once a week makes you feel amazing, then it’s worth having take-out food on those nights or putting off grocery shopping for one more day.
If family and work priorities are an overwhelming issue, try to join a sport that takes this into consideration. Many adult leagues have schedules built to accommodate families. For example, many senior hockey teams play later in the evening, allowing players to attend after kids are put to bed, and some cycling groups train at dawn, ending with enough time to get ready for work.
The final and often least navigable barrier is cost, and depending on the sport, things can get pricey. However, equipment can be purchased second-hand or even borrowed. Some sports require very little gear or have gear that is included. Almost every sports league will also have bursaries and financial assistance programs for those who need it. Sports programs will often go out of their way to help find solutions that will keep players playing. It can be tough to ask for help but one of the benefits of being part of a team is having people looking out for you.
Ultimately, belonging to a sport, as an adult, is much like playing as a kid, except perhaps being signed up by your mom and having your dad as the coach. Sports offer community, improve health, support physical adaptability and cognitive function, promote longevity, allow for teamwork, improve mental health – and more. If we can master our self-doubt enough to take that first step, the rest is easy. Now get out there and play ball!
Ways to get started in BC
Victoria: Victoria Sport and Social Club: victoria.sportandsocialclub.ca
Kelowna: Urban Rec Kelowna: okanagan.urbanrec.ca/
Central Island: Comox Valley Sports: comoxvalleysports.ca
Vancouver: Urban Rec Vancouver: vancouver.urbanrec.ca
This feature appears in the winter edition of Boulevard Vancouver.