How many people in their 30s are still playing basketball

The proportion of people in their 30s who are still playing basketball is relatively high, and basketball has significant benefits for cardiovascular function, muscle coordination, and mental health. Long term adherence to basketball exercise can help control weight, enhance bone density, and relieve stress, making it suitable for adults with different physical abilities to participate. Basketball, as a low threshold aerobic exercise, has unique adaptability for people over 30 years old. Running and jumping on the field can enhance cardiovascular endurance, team cooperation can reduce the boredom of exercise, and intermittent high-intensity combat can effectively burn fat. Engaging in 2-3 moderate intensity basketball activities per week, combined with sufficient warm-up before exercise and stretching after exercise, can significantly reduce the risk of sports injuries. After the age of 30, metabolism begins to slow down, and the afterburning effect produced by basketball can maintain long-term calorie consumption, which has a significant effect on preventing middle-aged weight gain.

Some people over 30 years old may have knee joint wear or lumbar spine problems. It is recommended to choose indoor wooden flooring to reduce joint impact and wear professional protective equipment to protect key areas. Those with a larger weight base can start with low-intensity training such as shooting and passing, gradually increasing the intensity of the confrontation. Individuals with chronic diseases should develop personalized exercise plans after evaluation by a doctor to avoid sudden increases in blood pressure caused by intense physical activity. Attention should be paid to supplementing electrolytes before and after basketball exercise, and drinking water in small amounts and multiple times should be used during exercise.

It is recommended that basketball enthusiasts over the age of 30 combine strength training to improve their athletic performance. Squats, hard pulls, and other movements can enhance jumping explosiveness, while flat support can improve core stability. Timely supplementation of high-quality protein and complex carbohydrates after exercise, whey protein powder and bananas are ideal choices. Regularly measure body fat percentage and muscle mass, and adjust exercise intensity according to changes in the body. Maintaining regular basketball exercise combined with a scientific diet can effectively delay muscle loss and bone degeneration, helping to maintain physical fitness during adolescence.