Posted on Tuesday, June 17, 2025
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by AMAC, D.J. Wilson
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Many seniors seek to stay fit, and what better way than through exercise. Before embarking on new physical activities, people should see their doctors to discuss which forms of exercise are best for them. This is particularly important for older adults who are susceptible to injury. Here are three excellent sports worth consideration that tend to be a good fit for most healthy seniors.
- Swimming: Swimming is a fun activity that frequently reminds us of our youth; evoking memories of swim lessons or summertime pool parties. Per AllSeniorscare.com, “…beyond the nostalgia, swimming is much more than a pastime – it’s an impact-free, buoyant-friendly way to stay active. Ideal for seniors, it offers a gentle, yet effective workout, helping to ease arthritis pain, increase flexibility, and boost overall well-being.” Swimming helps joints, gives the heart a gentle workout, increases endurance, is brain healthy, builds muscles and increases range of motion, supports the spine, and is good for the spirits. What’s not to enjoy? Top tips for seniors: Talk to your doctor before embarking on a new sport such as swimming. All swimmers are encouraged to have a swim partner and not swim alone. Having a swim coach or teacher is helpful for newbies of all ages who seek to learn the basics. Older people who lack confidence in their swimming abilities should opt for the shallow side of the pool until swimming skills are acquired. Seniors are encouraged to make use of handrails when getting in and out of the water.
- Yoga: Yoga is a relaxing yet energetic exercise beloved by millions of people around the world. Originating in India, the practice has grown exponentially, with 38 million Americans participating in this fun sport. Seniors are particularly drawn toward yoga, a low-to-medium intensity exercise, that uses stretching, breathing and meditation to increase fitness and mobility. It also allows participants to connect to the world and enter a deeper level of consciousness to benefit spiritual health. Per SRGseniorliving.com, “Because it’s so adaptable, it is a great addition to older adults’ exercise routines and has many benefits. There are also several popular variations and ways to incorporate yoga into your lifestyle.” Noted benefits include improved balance, increased flexibility, reduced joint pain and stiffness, decreased risk of falling, increased cardiovascular health, enhanced mood and thinking, and improved sleep. With so many great benefits, and offering low-impact options, it’s a great sport for newbies. Beginner classes can offer a variety of exercise options for those just getting out of the gate, including chair yoga, restorative yoga, Hatha yoga, gentle yoga, Yin yoga, Ashtanga yoga, and power yoga. Do your homework as there is likely a great yoga fit for you! Top tips for seniors: See your doctor before embarking on any new exercise routine, including yoga, to make sure this sport is right for you. Newbies should start slowly and gently with the help of a professional instructor. Chair yoga (yoga where movements involve sitting in a chair) is useful for older adults who seek to improve their strength while minimizing risk of falls. It is also beneficial for people with balance problems.
- Race walking: Race walking is an international sport that is a familiar track and field event. It is a form of exercise that people can do for fun. Unlike basic walking, race walking requires skill and proper technique. It is something that must be carefully practiced and learned to prevent injury. Race walking is a worthwhile exercise for health enthusiasts as the benefits of the sport are wide-reaching. For example, race walking can increase cardiovascular health, build muscle strength, help posture, burn calories, increase energy, and enhance mood. Per SeniorResources.com, “You will not learn race walking overnight. You will improve over time. Your body’s muscles take time to remember the new techniques, but over time they will become natural to you.” Compared to walking, race walking is low-impact and is typically suitable for older adults who are in good shape. Proper form includes heel-toe walking, hip rotation for momentum, straight knee on the leading leg, arm swings to engage the core, and foot contact with the ground at all times. Top tips for seniors: Talk to your doctor to see if this sport is right for you. Race walk in a safe area away from traffic, such as an athletic track. Don’t skip warming up, cooling down, and stretching. Newbies should have a trainer and focus on their form, beginning gradually and safely increasing distance, speed and stamina.
Seniors & exercise
Many older adults believe in exercising, eating healthfully, and taking care of themselves. These three excellent sports for seniors; swimming, yoga, and race walking, can help promote good health. Though they are quite different from one another, each offers a significant healthy workout. Before embarking on a new sport, seniors are encouraged to get a physical and talk to their doctor about which sports are doable, safest, and most beneficial for their overall health.
Disclosure: This article is purely informational and is not intended as a substitute for medical or other professional advice. Please see your doctor before starting a new sport.
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