Not just for the young
In fact, research from the CDC indicates that older adults can benefit from an array of rewards that are unlocked with physical activity such as improved physical, emotional, and social health as well as a decreased risk of hospitalization.
Exercise and physical activity are essential for our body, mind, and soul. Research shows that athletic adventure does not have to end as you age. Whether played as part of a team, group, club, league, or solo participating in sporting events is a great way to keep yourself motivated and moving. Movement becomes especially important as we age to keep our bones and muscles strong and improve cardiovascular health, balance, and coordination.
Safety and limitations
However, it is important to participate safely in athletic endeavors and keep your limitations in mind. Any activity that is safe within your level of mobility can be enjoyed, but there may be certain caveats to consider which may mean avoiding or prioritizing certain sports.
With whatever activity you choose to participate in, take wise basic safety precautions like wearing appropriate footwear as well as the recommended safety equipment, and do so in places where potential help is nearby.
Not every sport is recommended for every person. For example, Underwater hockey, ice dancing, rugby, wrestling, and louge may not be the best choices for some older adults. What is important is that they continue to move, strengthen their muscles, and challenge their bodies in a safe manner to maintain and improve bone density, muscle mass, and mental capabilities as well as boost their heart and lung function while having fun.
Falls
Falls become a more pressing concern as we get older as they can lead to debilitating fractures and head injuries that could diminish one’s functional independence and lifestyle. As such be sure to select sports to engage in accordingly. You want to challenge your body while avoiding the risk of falling, this may mean staying away from activities that require fancy footwork or those that involve frequent swift direction changes, accelerations, and deceleration.
Pickleball
Pickleball is a paddle-powered sport, and it is among the fastest-growing sports among people of all ages for good reasons. This is a combination of ping-pong and tennis, it is fun, highly social, can be played at an adjustable pace/intensity, and enjoyed by any skill level. It can help to lower feelings of depression and loneliness, support better hand-eye coordination, increase agility and coordination, and boost muscle strength and function all while having fun.
Committing to playing pickleball for one hour a day three times a week has been shown to offer substantive cardiorespiratory fitness benefits such as improving cholesterol levels, and lowering blood pressure. So, if you are looking for a racket sport, pickleball is a great option to try.
Golf
Millions of people enjoy golf, for many, it becomes a place for meaningful social connectivity, passion, and mental health outlets. This sport is associated with improved mental and physical health as well as overall well-being which can contribute to longevity. Most people say that they like golf because they get to enjoy spending time outdoors, hitting a few balls, and getting some exercise all while having fun with the pleasure of good company. Golf can be played at any skill level, and you can walk the course or ride in a cart making it more accessible for a range of mobility levels.
Swimming
Swimming has been called the perfect form of exercise because it engages the entire body. It is wonderful for cardiovascular health, and it is easier on the joints than high-impact sports due to the water providing buoyancy. The buoyancy also lessens the stress loaded on the musculoskeletal system, and swimming offers a range of physical and mental health benefits such as lowering the risk of early death. As a plus, you can participate in water aerobics classes, and a range of water sports rather than just fluctuating using the various swimming styles.
Exercise classes
Most people underestimate the power and benefits of participating in group aerobic activities. However, participating in these types of physical activities at least once a week for at least an hour session has been shown to reduce the risk of hospitalization, and lower health care costs. Research comparing participation in exercise classes to non-participants found that engagement led to better health statuses by a range of 10-30%. There are so many options to choose from such as yoga, pilates, tai chi, Jazzercise, Zumba, cycling, dancing, tension band strength training, swim aerobics, chair yoga, or something else you can find a class that will spark your interest and benefit your health while having fun and creating social bonds.
Limited mobility
Those with limited mobility will likely have to modify their participation in sports or seek the advice of a certified trainer in the area of interest before becoming involved. Perhaps there may even be an option to try different variations of more common sports such as walking soccer and walking basketball which are gaining in popularity. Options like darts, billiards, shuffleboard, bocce ball, frisbee golf, and fishing are also lots of fun.
Even if you don’t want to join a team or group, you could still benefit from working with a personal trainer or physical therapist to address your limitations and options that suit you the best.
Not sure where to start?
“Our experts recommended choosing a simple, achievable goal you think you might enjoy,” says Sarah Lock, senior vice president of policy at AARP. “If your goal is to become more physically active, for example, if you hate running but like to dance, look for a dance class you can join instead of signing up for a 5K. Think about choosing an activity you can do with another person so you can be each other’s ‘accountability buddy,’ which can help you each sustain the activity and provide social engagement.”
Whatever activity you choose to participate in, don’t forget to try and focus on the communal and social aspects associated with it to reap the benefits of making strong social bonds for mental health.
You could join a fitness group or team specific to your interests and physical abilities. Focusing on community activities brings the joy of being part of a team, regular meetings provide lasting mental and physical benefits that can make a difference. If you are struggling to find an activity, you could ask your doctor or physical therapist for their opinion on options and potential concerns.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN does not agree or disagree with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement. Additionally, it is not intended to malign any religion, ethnic group, club, organization, company, individual, or anyone or anything. These statements have not been evaluated by the Food and Drug Administration.
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References/Sources/Materials provided by:
https://www.forbes.com/health/healthy-aging/best-sports-for-older-adults/
https://www.tandfonline.com/doi/abs/10.1080/02614367.2018.1477977
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3541603/
https://blogs.bmj.com/bjsm/2017/06/23/major-new-study-health-benefits-swimming-released/
https://www.usadultsoccer.com/walkingsoccer
https://www.basketballengland.co.uk/get-involved/play/types-of-basketball/walking-basketball/
https://videos.aarp.org/detail/video/6148434772001/10-minute-chair-yoga-flow-with-lorraine-ladish
