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  • Back to basics: How to start (and enjoy) a new sport at any age

    AIA Vitality NZ - 5 min read

    02 March 2022

    • Exercise
    • Mates
    • Mental Wellbeing

    Picking up a new sport later in life may seem intimidating, but the reality is it’s easier than you think. Tottenham Hotspur Football Club’s Senior International Football Development Manager Anton Blackwood explains why.  

    At Tottenham Hotspur Football Club – a Global Principal Partner of AIA – we have a saying: ‘To dare is to do’, which doubles as a great life motto. To take risks and be bold is something we should apply to many things in life, including picking up a new sport as an adult. 

    Benefits of sport

    There are a plethora of mental and social benefits that come with playing sport – especially team games.

    One of the key skills you’ll hone is teamwork, which is vitally important in almost any professional environment. Take football for example – everyone has a different role to play in the match, and you must be able to trust your teammates (and vice versa) to win.

    These soft skills in trust and relationship building will make you more well-rounded, more social and you’ll be able to go further at work. Plus, having a recreational sport as a hobby will keep you fit, your mind active and will tick many boxes for your overall wellbeing.

    How to start

    Start slow and gradually increase your sessions. If you’re taking up a brand new sport, start by playing two times a week. Remember not to work too hard at the start to avoid injury, which will set you back (and maybe even put you off entirely).

    Don’t be afraid to focus on the basics first. Recognise you won’t have the same skillset as someone that’s been playing the sport for 20 years.

    Common barriers

    When I speak to people about why they avoid trying a sport later in life, I often hear similar responses. The first one would be not knowing what sport to try. For something to really take root with you, it must be fun.

    If you don’t like football, try basketball, hockey, tennis, netball or rock climbing. There’s always going to be something out there for you. Try as many sports as possible to find out what works; what keeps you motivated to stay active.

    Another common reason is people giving up before getting better. If someone succeeds in their career, it’s through dedication and hard work. If they apply the same habits to a new sport, they’ll eventually get better. Sometimes progress can’t be measured just from day-to-day observation. If I currently can’t make a five-yard pass in football, I know I’ll eventually be able to make it with time and training.

    Finally, don’t compare yourself to other people or players. One thing I always say to the players is: ‘You’re in a race with yourself’. If you’re a centre forward, naturally you’d want to compete to score the most goals. But if you can do better than you did the season, week or day before, that’s the progress you want.

    The moment you start focusing on other people, you take your eyes off the prize. Once you start competing with yourself and being better than the person in the mirror, you will notice progress. 

    Practicing in private

    Another big mental barrier when picking up a sport is feeling self-conscious, which hinders your confidence and performance.

    Remember – when you’re starting something new, you can’t expect to be amazing at it instantly. I’ve always said to myself that I’ll pick up golf in the next couple of years. I’ve got no experience, and I’ve probably got the worst technique you’ve ever seen. I can’t expect to be as good as Tiger Woods from day one. I need to practice, be resilient and keep giving it a go. I think that’s a great life lesson, regardless of whatever you’re doing.

    If you’re self-conscious, it’s fine to practice in private. Get the practice in whenever you can where there’s no one watching, so you don’t have to worry about people criticising your technique. As you become more proficient, you’ll feel more confident in yourself and your abilities.

    Find out more about
    AIA Vitality

    AIA Vitality is the science-backed programme that helps you learn more about your health, offers ways to improve it and motivates you with rewards along the way. 


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    Article by: AIA Vitality Staff Writer

    Staff writers come from a range of backgrounds including health, wellbeing, music, tech, culture and the arts. They spend their time researching the latest data and trends in the health market to deliver up-to-date information, helping everyday New Zealanders live healthier lives. 

    Disclaimer: The information in this article is general information only and is not intended as financial, medical, health, nutritional, tax or other advice. It does not take into account any individual’s personal situation or needs. You should consider obtaining professional advice from a financial adviser and/or tax specialist, or medical or health practitioner, in relation to your own circumstances and before acting on this information.


    This content is brought to you by AIA Vitality

    AIA Vitality is a personalised, health and wellbeing program that supports you every day to make healthier lifestyle choices. Visit aiavitality.co.nz

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