As a child, Brian Hankerson dreamed of not watching television or getting into trouble with friends after school. He wanted to jump high. A grade school-aged Hankerson would rush home from class, set up a fishing pole supported by two chairs, spread a blanket under it, and thrash his body over the makeshift setup.
In the following decades, Hankerson never formally trained or competed as a runner or high jumper. That is, until her mid-40s, when she noticed that while the adults were running at a track-and-field meet, her children were also participating. “They weren’t young adults, they were older adults,” Hankerson said. Hankerson, a Coral Springs, Florida-based accountant, signed up to compete in a category called Masters — For those 35 and older — and wound up setting meet records for the high jump and long jump.
Now 64, Hankerson still competes around the country and internationally — she’s headed to the World Masters Athletics Championships in Sweden this August — and continues to sing the praises of organized athletics for adults. “If I can get out and push the envelope beyond what I think I can do, or what I think I can do, then so can you,” he says. “Do you believe that you can go there and do something? You’ll never know until you try.”
As Hankerson can attest, there’s no time like the present to pursue athletics, regardless of your age. But the older we get, the more we suspect that our time has passed. When kids first start a sport they are given the freedom to mess around and play, adults think they have to be good at it or the effort isn’t worth their time. “When adults come to our gymnastics classes, they’re very nervous about trying new things with their bodies or doing something they haven’t done in a long time, and they’re scared,” says recreational gymnastics coach Jackie Alexis. Industry gymnasticsA Long Island-based gymnastics school for all ages and abilities.
“Do you believe that you can go there and do something? You’ll never know until you try.”
With the 2024 Paris Olympics upon us, you may feel especially motivated to learn a sport, or anxious about ones you haven’t tried in the past. But there’s a lot to gain when it comes to getting back into the game or getting back into the game, the coaches said. Not only you move your body and Learning new skillsbut you Increase social connections A niche community – which has all the positives Effects on the mind And physical health. If you don’t know where to start or are unsure how to build athletics into your routine, coaches and athletes have some tips.
Let your interests inspire you
From baseball to badminton, there are countless athletic endeavors to choose from. Think of the sports that are currently capturing your attention, be it Olympic gymnastics or tennis, thank you Challengers, and the ones that intrigued you as a child. Use your interests – past and present – as a guide when choosing your sport.
If nothing comes to mind, let yourself be influenced. Patrick “Pat the Rock” Robinson began offering basketball classes to adults Basketball Skills Academy To keep parents of youth players engaged while their kids practice. Over time, parents begin to notice other lessons during their child’s practice. “Every week, we get more and more parents who can just be at the gym,” Robinson said, “and they see other adults participating.” Now, they’re not shy or nervous about joining.”
Sign up for classes, but don’t splurge on gear
Enrolling in a class is often the best first step when diving into a new sport. Coaches will teach you proper form, safety and rules of the game and have equipment for you to use. Robinson says having your workout every Thursday night provides structure and consistency, which is helpful for building a routine. You can also join a local club for free but with less specific instructions. Resist the urge to spend too much money on new gear, Alexis and Robinson say.
There are a few options for finding classes near you. See if your city’s parks and recreation department offers adult sports lessons or leagues — these may be cheaper than private gyms. Browse social media such as subreddits in your city or local Facebook groups dedicated to specific sports to find recommended coaches or trainers.
Start with small, consistent efforts each day
When people are highly motivated, they jump head first into their new sport, say Lucy GlanvilleHead Coach of Youth Programming Soldier Hollow Nordic Center, a facility that was used during the 2002 Olympic Winter Games in Salt Lake City. The excitement is motivating in the short term, but a two-hour pickleball lesson can leave you so sore the next day that you never want to lift a pedal again. Small, daily, consistent efforts will ensure you don’t burn out, says Glanville.
For example, Robinson asks his adult students to practice their shooting form without the basketball throughout the week between practices; Alexis breaks down each gymnastics move into incremental steps. “Some people come in, and they say, ‘I want to do a backflip,'” they say “I’m like, ‘Let’s work it up.'”
“You can control putting on your shoes, stepping outside and starting.”
You can also set incremental goals or milestones that support your consistency-building habits, Glanville says, making sure they’re easily achievable and within your control. If your ultimate goal is to run a 10k, set yourself smaller goals that are more about the process of running than the result of finishing the race. “You can’t control whether your body is going to do a 10k the first time,” Glanville says, “but you can control putting on your shoes, stepping outside, and starting. Focusing on that starting process and what you can do as opposed to dreaming.” These small wins boost your confidence and allow you to set bigger goals.
Bring a friend (and be open to making friends)
If you’re nervous about starting a new game with a bunch of strangers, enlist a friend to come with you. Not only will you feel comfortable with a familiar face, but you can hold each other accountable. At Industry Gymnastics, friend groups often sign up for adult classes, Alexis says. “And if they come by themselves, they quickly make friends with other people who come by themselves,” they say.
It’s the social aspect of athletics that brings players to senior basketball training centers year after year Never too late basketball, according to its founder, Steve Bozomowski. Never too late since their first clinic more than 30 years ago, players have commented on the organization’s ability to bring people together to collaborate. “People really like the idea of being together, meeting people you’ve never known before,” says Bozomowski, “and creating something you never thought you could create.”
Push yourself, but know your limits
Bzomowski likes to remind young adult athletes that they are capable of learning a new skill — that’s why he named his basketball clinic Never Too Late. At the end of the weekend-long camp, each player is recognized for their specific strengths, whether it’s passing or communicating effectively, he said. Regardless of your skill level, there are areas where you will excel. While everyone’s body and abilities vary, Hankerson says you may be surprised at what your body can achieve. “I do better at 60 than at 50,” he says.
Kelly Shaw, program director of Industry Gymnastics, believes that no one is too old to learn gymnastics, but “you don’t have to do every skill,” she says. “You can do what you feel comfortable doing and not get hurt.” This approach can be applied to all sports: give a drill or practice your best effort, but listen to your body and ask your trainer to make changes if necessary.
Don’t compete with anyone but yourself
Adult gymnasts in the gymnastics industry often worry about doing a movement or a drill perfectly, Shaw and Alexis said. But both instructors say that learning a new skill or brushing up on old ones requires some imperfection before you start improving. As hard as it may be, don’t compare your skills to your classmates—or to your younger self. “Just try to be better than yourself every day,” Hankerson says, “You’re not watching someone else on TV or on YouTube or at a track meet. Don’t worry about it.”
Through these struggles, small achievements, and big wins, you learn about yourself, Bzomowski says. You learn what your body is capable of, how you work with other people, and what you can overcome. “It’s not only‘I didn’t know if I was physically capable of doing it,'” he says. “Feeling the resistance within myself and overcoming that — I think that’s a big part of it.”
