5 Senior-Friendly Sports/Activities to Move Your Body

The Centers for Disease Control and Prevention (CDC) recommends adults aged 65 and older get at least 150 minutes of moderate to intense physical activity per week. This equates to about 30 minutes of exercise a day. Additionally, the CDC encourages seniors to get 75 minutes of vigorous to intense activity weekly and at least two days of strength-building exercises.

Playing sports is among seniors' best ways to fulfill the CDC’s recommendations. Sports are a tremendous multi-point physical activity that offers numerous benefits, such as enhanced mobility and flexibility, improved cognition, socialization, and emotional well-being.

Five Senior-Centric Sports to Try

The recommendations below might surprise you if you’ve never considered sports very senior-friendly. These selections are popular among seniors and gentle enough on your body to provide the benefits without the strain.

1. Pickleball

Think of pickleball as a mashup of ping-pong and tennis. It’s a fun, fast-paced game that accommodates all skill levels. Not only does this sport improve your hand-eye coordination and agility, but it can also reduce feelings of depression.

2. Low-Impact Training

Low-impact training is a safe and efficient way for seniors to boost their strength and endurance. These exercises generally involve squats, lunges, and resistance bands to build and strengthen muscles while minimizing stress on the body.

Low-impact exercises have been shown to support joint health, alleviate symptoms of painful chronic health conditions, and relieve stress.

Some of the best low-impact strength exercises for seniors include cycling, dancing, rowing, stationary biking, stair climbing, and rowing machines.

3. Water Aerobics

Aquatic aerobics enables older adults to exercise their muscle groups comfortably and safely. Water’s natural resistance and buoyancy allow seniors to exercise while reducing muscle stress. These exercises are great for seniors with arthritis and musculoskeletal problems.

Want to dip your toes into aquatic aerobics? Try lateral arm lifts, aqua jogging, flutter kicks, and back wall glides.

4. Tai Chi

Are you looking to improve your balance and flexibility? If so, try Tai Chi. This low-impact sport involves slow, intentional, and gentle movements. Regularly practicing Tai Chi can increase strength, flexibility, and cardiovascular functioning. Tai Chi is a moving meditation requiring seniors to maintain the correct postures, allowing them to be fully present in the current moment.

5. Yoga

Another senior-friendly exercise that benefits your body and mind is yoga. Not only does yoga improve circulation, mobility, and flexibility, but it reduces stress, anxiety, and depression.

You can practice yoga alone or join a group class. Some good yoga poses for seniors are downward facing dog, tree pose, mountain pose, and bird dog. If you need extra support, try chair yoga.

Helping Seniors Maintain Their Physical Health

Want to incorporate more physical activity into your day? Visiting Angels of Santa Clarita, CA, can help keep you motivated! Our friendly companion caregivers are always happy to participate in your favorite exercises with you. They can also lend a hand in the kitchen, assisting with healthy meal planning and preparation.