At some point, you’ve probably asked yourself:
What sport is healthiest for me? How do I choose the one that best suits my situation?
Today, I want to help clear up these doubts. And the one thing we can say without a doubt is this:
The most important thing is to move.

Sport: Health on all levels

Sport not only improves your body but also your mind. In addition to its physical benefits, such as controlling weight, improving circulation, and reducing the risk of conditions like hypertension or cardiovascular diseases, it also has positive effects on our mental health. It reduces stress, combats anxiety, and improves concentration.

In summary, doing sport increases our life expectancy and quality of life. But, of course, the key question is:
What is the healthiest sport?

There is no single answer. It depends on your personal context, and in many cases, a combination of several sports might be the best option.

What factors should we consider?

To decide which sport is most suitable, there are three key factors we must consider:

1. Age and fitness level:
   Any sport can be adapted to your age and fitness level, but it’s not the same to swim in a heated pool as it is in open water. You need to consider your body’s needs and what suits you best.
2. Variety of stimuli:
   Our body needs to work in different areas: strength, endurance, and flexibility. A sport that covers all these aspects will be more complete and beneficial.
3. Fun factor:
   If you don’t enjoy the sport you practise, it won’t be sustainable. The motivator factor is key. The goal is to find something you enjoy and can incorporate into your routine.

Analysing some popular sports

Football and Basketball

Football and basketball are among the most popular sports, and it’s easy to see why. In addition to being fun, they are highly social. However, they can be injury-prone, especially if you don’t have a solid fitness base. Injuries to ankles, knees, and ligaments are common, even at an amateur level.

Running

Running seems like a simple and accessible sport, but it’s not for everyone. While running is an excellent way to improve cardiovascular health, if you don’t have an adequate fitness base or basic knowledge of technique, it can lead to injuries, especially in the joints. Moreover, the constant impact can limit its practice as we age.

Swimming

Swimming is one of the most complete sports. It engages the entire musculature, improves lung capacity, and is low impact, making it ideal for people with overweight or joint issues.

However, like everything, it has its downsides. Access to a heated pool or swimming facility isn’t always available, limiting practice to certain times of the year. Moreover, for people with joint issues or the elderly, such as those with arthritis, specific conditions are required, like water at the right temperature and additional safety measures. Also, although swimming may seem easy, doing it correctly requires technique. Poor posture or incorrect swimming style can lead to neck or lower back tension.

Despite these drawbacks, swimming remains one of the healthiest sports, as long as it is practised with proper technique and in the right conditions.

Tennis and padel

At a competitive level, tennis and padel can cause injuries if technique is not up to scratch. However, at a recreational level, with a basic fitness level, they are relatively safe. In fact, recent studies have shown that people who practise these sports tend to have a longer life expectancy. The only downside is that they require technical skill and should be complemented with flexibility exercises to avoid strain and injuries.

Cycling

Cycling is excellent for cardiovascular health and toning the legs, but it is not without risks. If you don’t maintain the proper posture, it can be detrimental to the lower back. Furthermore, road cycling comes with the risk of falls or accidents, especially if safety precautions are not taken.

Rowing / Canoeing

This is one of the most complete sports. It requires coordination, strength, flexibility, and precision, making it ideal for improving a wide range of physical skills. The main drawback is the lack of access to the required equipment, and like other sports, if not combined with flexibility and lower back strengthening exercises, it can lead to injury.

Functional training, gym, or calisthenics

These sports are often complementary to other activities as they focus on strength, flexibility, and endurance. However, they require a very personalised approach. Poor planning or execution of exercises can lead to injuries, both acute and chronic. That said, if done properly, they are ideal for improving overall fitness and can be adapted to any age or fitness level.

Conclusion: the best sport is the one you can maintain

Every sport has its risks and benefits, and there is no single answer. What’s most suitable for you will depend on your age, fitness level, time availability, and, of course, your motivation.

Just remember that the most important thing is to stay active. As the famous quote says:

“We don’t stop moving because we grow old, we grow old because we stop moving.