Archery is a unique sport because it can be enjoyed well into one’s later years, but only if the archer takes good care of their body and overall shoulder health. In fact, archery can actually be beneficial for your health in the long run and can be used as low-impact exercise if you stick with it.
Although shooting your bow requires a lot of stationary standing, the act of having to retrieve your arrows requires that you be able to walk – or push your wheelchair – to and from the target. Naturally this leads to archers expending a small amount of energy as they traverse the terrain between the shooting line and the target, especially if the terrain is sloped or hilly rather than just flat and level, providing your heart with a mild cardio workout. Moderate walking and wheelchair pushing are considered low-impact activities and can improve your cardiovascular system, increase your endurance, enhance your mood and help with weight management. Overall, it’s a gentle approach to exercising, which is appealing to beginners and people with joint issues or injuries.
One of the most important things to remember about archery is that it is one-sided, and archers tend to have more developed muscles on their dominant side. Doing some exercises to even this out (although complete symmetry is almost impossible) is key to longevity in the sport. Whether at home or at the gym, you can replicate pulling motions on your non-dominant side to help with the imbalance—for example, drawing back a stretch band in the same motion as your bow with less draw weight but trying to match the number of arrows you would shoot in a normal practice session.
Balance is important for all archers, whether you’re on flat terrain or navigating a tricky field course. Developing your balance can be as simple as trying to see how long you can stand on one foot and then repeating the exercise with your eyes closed; closing your eyes takes away visual focus points and increases the difficulty. The use of balance boards or Bosu balls (half yoga balls) can also help to determine which side you tend to favor. Having good balance will not only make your archery shot more stable but can be advantageous in everyday life.
Archery also promotes a strong core because of the position that you must hold while shooting a bow. Being able to hold your abdominals, lower back, hips and pelvic region enables you to stay upright and helps to resist twisting while at full draw. Good core strength is essential to stable shooting and helps keep proper posture on and off the archery range. In fact, an exercise as simple as holding an abdominal front plank for five minutes per day (not necessarily at a single sitting) can help strengthen your core, legs and shoulders, as well as help with any pain or tightness caused by poor posture.
Archery doesn’t have to be just about shooting arrows; it can be a great way to keep in shape. Not many activities or sports can be done by people ranging in age from eight to eighty, but the mere act of practicing archery helps to keep you fit and active, while enjoying a seriously fun sport.
