These are 7 great examples of sport and fitness activities for older people
- Swimming provides a full-body workout, boosting both muscular and cardiovascular fitness while being a fun social activity. The water’s resistance helps burn calories and build muscle, as it is 800 times denser than air. This makes your heart and lungs work harder, improving cardiovascular health.
It’s ideal for people with arthritis since water supports up to 90% of body weight, reducing joint strain. Swimming also tones muscles and enhances mood. Plus, it offers a social outlet, especially at leisure centers. Other pool-based activities like water polo and aqua aerobics also offer great fitness benefits.
2. Cycling is a great way to stay fit, reduce the risk of chronic illnesses, and serve as an eco-friendly transport option. Over two million people in the UK cycle regularly, and it’s an effective workout that burns more calories than jogging while being gentler on the joints, particularly the knees.
Cycling engages the whole body, aids in weight loss, and keeps joints active in a fun, outdoor environment. The NHS recommends cycling at least 150 minutes a week to improve cardiovascular fitness. Joining cycling clubs can also help combat loneliness and build social connections.
Beyond health benefits, cycling saves money on transport and reduces harmful emissions, benefiting both your wallet and the environment.
3. Walking football is a gentler version of the sport, designed for those over 50 who thought their playing days were behind them. Created in 2011, it has become popular for offering a safer way to stay active. The rules are similar to five-a-side football, but with one key difference: NO RUNNING. If a player is caught running, the other team gets a free kick.
Despite the no-running rule, walking football provides a great cardiovascular workout and helps keep your legs moving. It’s a fun way to exercise without risking overexertion, making it ideal for older players.
4. Squash is an indoor racket sport that provides a full-body workout. Players hit a rubber ball against the court’s four walls, aiming to make it impossible for the opponent to return it.
In just 30 minutes of play, you can burn around 500 calories, with all joints getting a good workout from running and reaching. Squash can also reduce the risk of conditions like type 2 diabetes.
A sociable game, squash can be played with friends or in pairs, offering a chance to meet new people at your local gym or leisure center.
5. Golf may seem slow, but it offers great fitness benefits. A study found male golfers burn around 721 calories playing nine holes while carrying their clubs. Golf involves plenty of walking, often uphill, which provides great cardiovascular exercise.
It also strengthens muscles, improving flexibility, balance, and core strength. Swinging the club works your arms and core, while carrying or pulling clubs provides additional muscle engagement.
Golf also stimulates the brain, requiring concentration and hand-eye coordination, which can help with memory and may reduce the risk of dementia.
6. Walking is one of the easiest exercises to add to your routine. It boosts circulation without straining the cardiovascular system, reducing the risk of stroke and helping to manage high blood pressure.
It also improves heart health, burns calories, and aids in weight loss. Walking is great for mental health, enhancing mood and clearing your mind, especially when done in nature. Walking with friends can also boost your social life, with many walking groups available across the country.
7. Nordic Walking This full-body exercise uses specially designed poles that engage your upper body, propelling you forward as you walk. The use of poles increases the intensity, helping you burn up to 46% more calories compared to regular walking.
Beyond calorie burn, Nordic Walking also improves your posture, gait, and overall body alignment, making it a great option for improving strength and coordination. Like traditional walking, there are plenty of groups across the country that offer instruction and guidance on mastering the technique, ensuring you get the most out of your workout. Whether you’re new to fitness or looking for a more effective walking routine, Nordic Walking provides an excellent way to challenge your body in a low-impact, enjoyable way.
