Staying Active with Senior-Friendly Sports
According to research published by the U.S. Centers for Disease Control and Prevention (CDC), a single session of moderate to vigorous physical activity provides immediate benefits to the health of adults 65 or older. Playing sports is a great way to unlock these health benefits, even as our bodies change, and we face more physical limitations that weren’t present in our younger years. Staying active through sports can help us support physical, mental, and social health as we age. Here are some of the best sports for older adults to enjoy and how to take part in them safely.
Water Aerobics for Seniors
Taking part in water aerobics is an excellent choice for you, if you’re seeking a low-impact, full-body workout. These exercises are performed in water, usually a pool of shallow water, which supports the body and reduces stress on the joints while providing resistance for strengthening muscles. Simply walking in water is a great exercise to start with as you become more comfortable with how your body moves in the water. Once you gain comfort, you can begin to incorporate a variety of traditional exercises, like arm lifts, leg kicks, and even jumping jacks.
A study published in the International Journal of Environmental Research and Public Health found that water aerobics for seniors helped improve muscle mass, functional fitness, and cognitive function more than those who did not take part in water aerobics.
Pickleball for Seniors
Pickleball, a newer sport similar to tennis, badminton, and ping-pong, has gained significant popularity among seniors and older adults due to its accessibility and fun, social nature. This sport is played on a smaller court divided by a net using a plastic ball and solid paddles. In many ways, pickleball is to tennis what wiffle ball is to baseball, in that a smaller area is used to play the sport. This makes pickleball a great option because it requires less overall movement than tennis, making it easier on your joints and muscles while still providing cardiovascular benefits. Pickleball also promotes hand-eye coordination and agility.
One of the biggest reasons for pickleball’s rise in popularity is the social aspect of the game, which fosters a sense of community and friendly competition. Many neighborhoods and senior living communities around the nation have formed their own pickleball clubs for seniors and older adults, so you should have no problem finding partners to play with.
Golf for Seniors
Golf is another great sporting choice for you, if you’re looking for a leisurely outdoor activity that combines physical exercise with mental engagement. Just walking along the golf course, hole to hole, can provide a gentle cardiovascular workout, while the motion of swinging the golf clubs helps support flexibility and balance while gaining strength. Golf is also a very social sport that can be enjoyed in groups with varying skill levels.
When selecting golf clubs for seniors, it’s important to choose lightweight options that reduce overall strain on the body. Look for senior-friendly golf clubs that are longer than average clubs to reduce how much a senior player has to bend. Larger grips on the clubs will also help to reduce hand strain. The right golf clubs can make the game more enjoyable and accessible, allowing you to play comfortably without excessive strain.
Exercise Classes for Seniors
Exercise classes designed specifically for seniors offer a diverse range of options, from low-impact aerobics to strength training and chair yoga. These classes not only cater to different fitness levels and preferences but also give an opportunity for seniors to exercise in a supportive and social environment. Instructors can change exercises to accommodate individual needs, ensuring a safe and effective workout.
Lower Mobility Sports for Seniors
If you experience limited mobility, there are still many ways to stay active and receive the physical benefits of sports by making a few small adjustments. For example, sports like walking basketball or walking soccer are becoming more popular among older adults. These sports are played just like their full-speed versions but with no running allowed to ensure players can safely move at their own pace. Sports and games such as shuffleboard, bocce ball, darts, and billiards also positively impact hand-eye coordination and general mobility while keeping you socially active with fellow players.
There is a sport out there for everyone, regardless of age or physical ability. Remember, it’s important to always stretch, prepare your body for exercise, and take the necessary precautions before beginning a new sport or exercise. Staying active through sports and exercise is essential for your physical health, and they also contribute to your mental well-being by reducing stress, improving cognitive function, and fostering social connections. By embracing sports tailored to your unique needs and preferences, you can maintain your independence and enjoy a higher quality of life as you age.
