Whether you're returning to a sport you once loved or starting fresh, don’t let age hold you back from staying active and discovering the joy sports can bring
Fit and Flourish is an Opinion Column series by SportPlus.Sg with local fitness expert contributors to help you achieve your strongest, most vibrant self - inside and out.
Each month, we'll share expert advice, fitness tips, healthy living strategies, and inspiring stories designed to empower you on your wellness journey.
Whether you're a seasoned athlete, a beginner just starting out, or simply looking to make more mindful choices in your day-to-day routine, this column is here to guide, motivate, and support you. Get ready to move, grow, and thrive as we explore the many ways to enhance your physical health and overall well-being.
Many believe that excelling in a sport requires starting young and refining skills throughout your formative years. But, really, who decided that was the rule?
There could be a few reasons why this mindset is so deeply ingrained in many of us. Firstly, the fact that most athletes you see on screen are in their early twenties, some even in their teens who have classes the day after winning a championship. It’s prevalent in sports like football, where many in the spotlight are between the ages of 16-22 years old. In the most played sport in the world, 27 is considered “old”, and if you didn’t already break into the first team before turning 22, it’s not looking great.
What we must remember however, is that the athletes we see on screen are professional, elite athletes. Sport is meant for everyone, not just those looking to make it their profession. It’s not necessarily something we must be the best at, but rather something that motivates us to be better versions of ourselves while finding a joy that nothing else can quite replace.
You’re never too old to start a sport. If anything, wouldn’t you say that it keeps us young?
Personally, I’ve always been a runner but in my late teens and early twenties, it was more about losing weight and looking good. It was only later in life—after I had my daughter, Liliana—that I truly fell in love with distance running. I ran my first ultramarathon at 46 years old in 2018 and that was when the addiction began.
As we grow older, we forget how to play and enjoy ourselves. We get caught up in societal expectations, our jobs and responsibilities, that we lose sight of what matters most—happiness. As adults, we worry too much about what others think when in reality, we should be doing what fulfils and challenges us.
If you’re like me, and going out of my comfort zone later on in life, it’s important to remember why you started and to go slow. We often start running because we want to push ourselves to uncover hidden potential. For first-time runners, understand that it will be challenging—just like anything new you take on.
Think about short-term achievable goals instead of just going out and trying to run 5Ks and injuring yourself or being too sore to get up the next day. It’s about doing a walk-run and feeling good that you’ve achieved that. Do that for a while before building up slowly.
Know that it’s going to be uncomfortable but embrace that and enjoy it because it means you’re getting better and breaking through. The body can go through a lot more than you think. The mind is the one telling us to stop. It’s not just training your body to run but also training your mind to be tougher.
And then there are some of us who grew up in sports, but as life took us in different directions, we may have gradually drifted away from that world. Returning to it might feel daunting but if it brings you joy, won’t the initial struggle make the journey even more rewarding in the end?
Life can descend into chaos, and we can always find an excuse not to exercise or go for a run. What we need to do is be honest with ourselves and ask, “What is my priority?”
If running is your priority, remember that we have the power to manage our time. It might mean waking up 30 minutes earlier, skipping lunch with friends, or forgoing an episode of your favourite Netflix series. You have to give up something to get something.
Remember the big term goal at the end. Life isn't perfect and balance is hard but it’s being aware of the commitment we made to ourselves and owning our stuff rather than finding excuses.
If your priority is rest, sleeping an extra half an hour, watching that comfort show or catching up with friends then that’s okay. We need downtime after all, and we all have times when what we need is to wind down. Just know it, own it and allow yourself to accept that running isn't a priority for now. You don’t have to beat yourself up for it as it’ll only wear you out more.
Going back to sport is like riding a bike. You might think you’ve forgotten but really, it’ll come as second nature and it’ll always be there waiting for you. What you have to do is go in with realistic expectations. What you could do 5, ten or twenty years ago might not be what you can do now. Whether it's ego or self-doubt you're struggling with as you return to sport, you just have to drop them and simply remember why you love doing it. That’s the most important thing. The results will come. Stick with it!
Life is too short not to go out of your comfort zone. It’s important to understand that it’s really a journey. The most important thing is we keep moving, we stay healthy and we find things we love to keep us fit physically and mentally.
Natalie Dau is an ultramarathoner, motivational speaker, and a Guinness World Record Holder for the fastest crossing of Peninsular Malaysia on foot—as part of Project 1000. Passionate about running and advocating for women in sports, she champions fitness awareness while highlighting the challenges women face. Through her achievements, she continues to inspire communities in Singapore and the region.
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