Semi-Pro football players are a perfect example of athletes who still want to compete at a high level and stay in shape. Photo by Mike Corsey.

By Brian Lange

It’s that time of year again. Fall is in the air, football is in full swing and the competitive juices are flowing for the yesteryears.

I’m talking about those of us, who courageously label ourselves: “Weekend Warriors”.

You know who you are. Working the job Monday to Friday so you can play hard on the weekends. You who think that, “I still got it” or “I may be older, but I can still take you”.

Or maybe yet, “I may be growing older, but I refuse to grow up”!

I know who you are… because I’m cut from the same cloth as you are. I refuse to let old age get the best of me. I’m going to push through the pain, not because I have something to prove to someone else, although I do, but because I have something to prove to myself.

To all of you… us, I say, “hang in there’, “don’t give up”. Sport and exercise are great activities to be involved in. You’ve heard the drill. Being physically active benefits us in so many ways. Lose weight, decrease stress, improve sleep, increase mood, decrease blood pressure and the list goes on and on.

As we age, I’ll call us the “baby boomers” or one of my favorite tags, “Geezer Jocks”, our body doesn’t respond like it did in our younger years. In fact, I hate to say it, systems and functions start to decrease, or as they say, “go south”!

Our heart doesn’t pump as strong as it used to. Our overall lung capacity starts to decrease. We lose muscle mass and strength. Especially the “type II” fibers that help us with “explosive” or “power” activities… like football. The nervous system doesn’t “fire” as well so reaction time diminishes and balance declines. And the biggie… we tend to get injured much more easily and often.

Here are a few things for those of us who refuse to hang up the spikes and desire to stay in the game a little longer.

1. First of all… Get the “OK”. If you have been riding the couch for a while, before you go back out to battle, get clearance from the “team” doctor. Most of us can probably get back on the field again, but due to injury or some other physical “issue”, my need to change positions.

2. Start slow. At our age, if you choose to “play your self into shape” then you would have “chosen poorly”. Take your time. Develop a routine and get to practice regularly.

3. Warm up and stretch. This, in my opinion is huge. It is so important to have a warm muscle moving than a cold one. Now I get it… Muscles are already at “room” (body), temperature. The idea is to get the muscle moving through a range of motion that would be comparable to the activity that you will be doing. Think of the muscle as salt water taffy. Cold taffy when pulled snaps. Warm taffy just keeps on stretching!

4. “Get your lift in”. I was watching Sports Center the other night when the coach in the locker room was congratulating his team on the win, “there’s still more work to do” he said, “so get your lift in” Strength training as we age is so, so important. Many people put strength training on the back burner. Not a good idea. “get your lift in”.

5. “Run Forest Run”. Cardiovascular training is another vital part of sports for us “older guys”. While, unless we are truly “endurance athletes” most of us are involved in short intensity type activities. Let’s take, touch or flag football for example. Most of the game is short burst activity, but the game isn’t over in 30 sec, so you need to train for the long haul. Having a better “wind’ will not only help you outlast your competition, but will help reduce fatigue and possible injury.

6. Cool down: Can I say this is another biggie as well. (although everything I mentioned is). Too often after a long, grueling practice session or game, we high five the boys, jump in the car and head home. Not so fast. We’ve just put our bodies through the equivalent of the Kentucky Derby and we just shut it down?? …  even horses don’t do that! Take it slow, stretch and allow you body to come back to some state of “normal”. My favorite is an ice bath when I get home. Huge for recovery! Be careful though. It is a shock to the system, but I feel so much better the next day.

7. This last one is the hardest to follow. There may come a day when you have to “switch teams”. You may have to give up the sport you love for the one that you just like a lot. Maybe you need to switch from running to swimming or football to cycling. You pick the sport and the new team that fits you best. It’s not that you have to give up sports or the competitive spirit, just find a new goal. A good friend of mine who was a none stop hoopster decided that before his knees “got any worse” he was “switching teams” He now trains for swimming and loves it.

So… there are just few things that can be done to keep you in the game. As former athletes or even newbie’s to the wide world of sports, athletics and competition can benefit us is so many ways. Take it slow, realize that you really aren’t as young as you used to be and you will be on your way to enjoying all that sports has to offer. Be smart though. It’s a battle out there, and you can’t fight if you’re not prepared.

Press on!

Brian is the manager of the Gym Source in Villanova, PA. He writes on fitness and sports specific training and has been working with athletes of all levels for over 25yrs.You can reach him at brianl@gymsource.com or fit4battle@juno.com