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Don't feel so old for my tennis career to finish: Djokovic; how to maintain athletic body post 35

Tennis star Novak Djokovic says he does not feel close to thinking about retirement and is not old enough to finish his career yet. The 35-year-old Serb says he still has a lot of tennis left in him and wins grand slams.

Ashima Sharda Mahindra

Updated Sep 27, 2022, 06:50 IST

21-time Grand Slam champion Djokovic says he still has a lot of tennis left in him and is not thinking of retiring now

New Delhi: With Roger Federer's exit this week from professional tennis, all eyes are on Novak Djokovic. The 25-year-old Serb was part of the Laver Cup team in which he played alongside Federer and gave him an emotional send-off.

But the 21-time Grand Slam champion says he still has a lot of tennis left in him and is not thinking of retiring now.

"I don't feel so old yet, to be honest, for my tennis career to finish. I still feel my body is serving me, is listening to me well. That's the key I think when you get to 35-plus,” Djokovic, who won Wimbledon earlier this year told reporters in London.

Tennis is a game of high adrenalin and Djokovic is a master at that. According to fitness experts, it becomes harder to put on muscle as you age. But since every body is different, the extent of workouts also is individual-based. If you do it right, it is possible to build muscle and be in the best shape of your life after 35.

Experts feel that with some small adaptations in lifestyle and fitness regime, the best way of building muscle after 35 is not different from muscle growth in the 20s and early 30s.

How to build natural muscles post-35

Include weight training: Many people think doing cardio every day will help them keep on track, but the experts say it is not enough. According to the National Association of Sports Medicine, after 35 you lose 0.5-1 per cent muscle mass every year and that is possible to replenish through weight training exercises like powerlifting.
Rest adequately: Unlike the 20s, your 30s need to be a little more careful regarding recoveries. As we get older, more rest is needed from training sessions. Take a day off from your exercise schedule and keep doing variations every day.
Sleep adequately: For the body to optimise its levels, at least 7-9 hours of disturbance-free sleep is very important to give your muscles a chance to repair and grow.
Eat proteins: It is very important to fulfill your body's nutritional requirements when you train post 35 and adequate protein consumption should be the top priority. According to nutritionists, a minimum of 30g of protein per meal can help maintain muscle and control body fat levels.
Let the injuries heal: As you age, there are more chances of getting injured while training and healing takes more time. So, it is also important to take care.
Warm up: Always do proper warming up before beginning an extensive exercise routine. Stretching helps in preventing tightness in muscles and lesser injuries.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet.

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