7 Exercise and Sports Activities for Seniors

7 Exercise and Sports Activities for Seniors

It’s crucial to participate regularly in sports and fitness activities at any age. Naturally, staying active becomes more crucial as we age if we want to keep in shape and be healthy.

According to the NHS, many persons over 65 spend about 10 hours every day sitting or lying down. Many elderly people are suffering from major health issues as a result of this lack of activity. Reduced mobility brought on by inactivity might result in aches and pains when performing routine tasks like walking to the store. Conversely, those who maintain an active lifestyle have a lower chance of dementia, type 2 diabetes, heart disease, and stroke.

In this post, we’ll first take a look at the NHS’s official sport and fitness recommendations. We’ll later include our top 7 sports and exercise options for seniors.


1. Swimming

The body receives a thorough exercise while swimming. It improves both cardiovascular and muscular fitness and can be enjoyable socially.

Due to the resistance provided by the water, swimming helps you burn a lot of calories and gain greater muscle mass. Water has about 800 times greater density than air. Your heart and lungs must work harder to pump oxygen throughout the body because your muscles must exert themselves considerably more vigorously in the water. You’re improving your cardiovascular health by doing this work.


Swimming is a great kind of exercise, especially for people with arthritis. This is due to the fact that 90% of your body weight may be supported by water. This indicates that swimming will be easier on your joints than, say, jogging. It also benefits by strengthening the muscles that support the joints.

Swimming may be highly fun, which makes it good for your mood. As you become a regular at the recreation center and meet new individuals who share your love of swimming, it can also enhance your social life. Water polo and aqua aerobics are two other sports and fitness pursuits that involve swimming.


2. Cycling

The national governing organization for cycling, British Cycling, estimates that more than two million individuals currently pedal at least three times each week across the nation. Bike riding is a wonderful method to stay healthy and lower your chance of developing chronic diseases. It’s also a convenient way to get to work or the store.

Biking has less of an impact on your joints, especially the knees, and burns more calories than jogging. This is so that they are under less stress while cycling. Cycling is a great outdoor activity that works your entire body, keeps all your joints working, and can even help you lose weight.

Cycling for at least 150 minutes a week will enhance your total cardiovascular fitness, as we know from the NHS recommendations. You can join one of the many bicycle groups spread out across the nation; these can help you meet new people and increase your social circle, which can help you overcome loneliness.


Cycling has health advantages as well as financial advantages. Instead of using your car’s gas or paying for a bus or cab, you can use your bike as a mode of transportation. Also, fewer vehicles on the road benefit the environment by emitting less hazardous gases.

3. Football in motion

Perhaps you played football competitively when you were younger but haven’t felt up to it lately? You’ll be happy to know that since its inception in 2011, walking football has truly taken off. The older generation may find this milder form of the sport more appealing.


For people over 50 who might have thought their playing days were gone, walking football was created. The only significant difference between the rules and a standard five-a-side game is that there is NO RUNNING. Every player who is caught sprinting by the referee will give the opposing team a free kick.

You can enjoy a unique variation of the lovely game by playing walking football. Despite the ban on running, keeping your legs active throughout a solid cardiovascular workout is still beneficial. Most importantly, walking football allows you to workout without worrying about overdoing it and endangering your health.


4. Squash

Squash is a racquet sport played indoors that works the entire body hard. Participants try to hit a hollow rubber ball against the court’s four walls in such a way that the opposition is unable to get the ball back.

With a half-hour of play, you can burn 500 calories on average. Your joints will all get a terrific workout because you’ll be running and grabbing the ball. Participating in a racquet sport like squash can lower your risk of developing diseases like type 2 diabetes.

Squash is a two- or four-player game, making it a fun activity to do with friends. If your neighborhood gym or recreation center has a squash court, it would be a good idea to use it to meet new people who share your interests.


5. Golf

Golf is frequently thought of as a slow, passive sport. But, you might be surprised to learn that playing golf has a lot of positive effects on your health. According to a recent study, men golfers who played nine holes while carrying their bags burned an average of 721 calories. A round of golf also helps you get some fresh air and gives your brain a good mental workout.

Golf is played on a big course, so getting there will involve a lot of walking. As most courses are not flat, you will have to walk uphill to get to the next hole. While taking a walk is beneficial to your physical health, playing golf offers much more.


A game can help you gain flexibility, balance, and core strength while simultaneously using your muscles. You are gaining power in your arms and core muscles while you swing the golf club. As you age, your body can benefit greatly from this type of action. Your muscles will also work out as you move along if you are carrying or hauling your golf clubs.

Moreover, golf stimulates the brain. To make the proper shot at the appropriate time, one needs to be focused and have good hand-eye coordination. While playing golf, your brain is working hard as you memorize each hole and determine which club to use. This is a very useful ability in the fight against dementia.


6. Walking

The simplest workout to incorporate into your everyday regimen is walking. Walking can help circulate blood throughout your body while putting minimal stress on your heart and lungs. Taking care of the circulatory system helps reduce the chance of stroke.

Moreover, walking can improve the general health of your heart and help control excessive blood pressure. Walking can undoubtedly assist you in shedding extra pounds and burning calories, as it does with all sorts of exercise.

Exercise, especially walking, has been found to enhance happiness and mental health. There is nothing better than taking a leisurely stroll in the countryside to relax and lift your spirits. Your social life will benefit from taking a stroll with pals, and there are many walking clubs all throughout the nation.


7. Swedish Walking

Nordic Walking can be for you if you’re searching for something a little more challenging than usual strolling. With specially made walking poles, this activity gives your entire body a workout.

With the aid of the poles, you can use your upper body strength to advance while walking. With improving your posture and stride, Nordic Walking can help you burn up to 46% more calories than conventional walking.


Similar to conventional walking, there are organizations around the nation with teachers on hand to assist you master the appropriate form.

Always check with your doctor before beginning a new sport or fitness endeavor. Start out slowly and steadily. Instead of beginning too forcefully and hurting yourself, it is preferable to gradually increase your fitness.


More Related Posts

No more posts to show
Scroll to Top