Unleash Your Inner Athlete Safely, No Olympic Torch Required

With the 2026 Winter Olympics in Milan-Cortina now etched into the history books, many viewers spent February cheering on Team USA athletes competing at the highest level. While the Olympic stage may feel worlds away, you don’t need elite training – or icy slopes – to get active this season. 

Here in the Lowcountry, warmer weather and longer days make it the perfect time to embrace movement, boost your health and try a new sport. Whether you’re easing back into exercise or looking for more joint-friendly options, there are plenty of ways to stay active safely at any age. 

Here are a few beginner-friendly sports that support joint health, cardiovascular fitness and overall wellbeing, no Olympic torch needed. 

Swimming: A Full-Body, Joint-Friendly Workout

Swimming is one of the most highly recommended exercises by healthcare providers for people of all ages, especially older adults and those with joint pain.

“Swimming is one of the best exercises you can do for your health,” said Dr. Cory Messerschmidt,” a board-certified orthopedic surgeon and fellowship-trained sports medicine specialist at Beaufort Memorial Orthopaedic Specialists. “It strengthens the muscles of the upper and lower body, improves oxygen intake and gets your blood flowing.” 

Because water supports your body weight, swimming reduces stress on joints while providing natural resistance to build strength. Regular swimming can improve heart health, flexibility and muscle tone – all gold-medal benefits. 

Read More: Head Off Sports Injuries Before They Happen

Cycling: Low-Impact Cardio with Big Benefits

Cycling is another excellent low-impact exercise that’s easy on the knees and hips while boosting heart health. With bike-friendly roads and trails throughout Beaufort and the surrounding Lowcountry, cyclists of all experience levels can find a comfortable place to ride. 

“Low-impact physical activity like cycling may help slow the progression of certain types of arthritis,” Dr. Messerschmidt added. 

Whether on a traditional bike or e-bike, cycling improves endurance, strengthens leg muscles and promotes overall joint mobility. 

Yoga and Pilates: Balance, Strength, and Stress-Busters

Yoga, Pilates and other core-focused exercises offer wide-ranging physical and mental health benefits, These practices improve balance, flexibility and posture, which are all increasingly important as we age. 

Yoga classes are widely available in Beaufort, both in-person and online, making it easier than ever to get started. In addition to physical strength, regular yoga practice has been shown to reduce stress, anxiety and depression, supporting whole-body wellness beyond the mat. 

Golf: A Lowcountry Classic

Golf is a regional favorite, and for good reason: walking 18 holes can add up to several miles, providing moderate cardiovascular exercise along with fresh air and social connection. 

Golf also promotes balance, coordination and flexibility. Just remember to stay hydrated and apply sunscreen to protect against the unrelenting Lowcountry rays. 

Tennis: A Fast-Paced Favorite

Tennis is a dynamic sport that builds leg strength, improves coordination and supports heart health through both aerobic and anaerobic movement. 

While tennis can be enjoyed at any age, it’s important to play within your limits. Because it involves quick starts, stops and pivots, it’s not as low-impact as swimming or cycling. Older players should ease into play and be mindful of knee and ankle strain. 

Read More: Tennis Elbow Treatment Isn’t Just for Tennis Players

Pickleball: Fun, Social, Easy to Learn

Pickleball’s popularity continues to surge, and it’s easy to see why. The sport is accessible, social and engaging, offering benefits similar to tennis with less court coverage and impact. 

Pickleball improves agility, coordination, balance and core strength, making it a great option for beginners and seasoned athletes alike. 

However, as with any sport, overuse injuries are possible. 

“These injuries occur when you repeat the same movement without giving your body time to recover,” said Dr. Messerschmidt. “They’re extremely common and can affect athletes of all ages and levels – and they often require orthopedic care.” 

Read More: Pickleball Injuries: Keep Them Out of Your Kitchen

Stay Active, Stay Smart This Spring

Trying a new sport can be exciting and rewarding, especially when approached safely. Start slowly, listen to your body and allow time for rest and recovery.

If pain or discomfort persists, consult a healthcare provider or orthopedic specialist.

You may not be competing on the Olympic stage, but staying active is a powerful and impactful way to support your health, mobility and quality of life, right here in the Lowcountry. 

Request an appointment with an orthopedic sports medicine specialist at Beaufort Memorial.