Low-Impact Sports for Seniors

Famed New York Yankee catcher Yogi Berra once said, “It ain’t over ‘til it’s over.” In other words, don’t assume the outcome of something that is still ongoing. While Yogi was talking about a baseball game, the same thing could be said about participation in recreational sports for seniors.

As a senior, you may assume your days of participating in sports are long past. However, sports still have a lot to offer seniors! Let’s look at some of the benefits…

Physical and Mental Benefits

Socialization – It may be someone with whom you are competing or as part of a team, but you will find yourself among like-minded people, who have come together to play for the fun and thrill of the game.

Stress Reliever – Involvement in recreational sports also helps eliminate the worry and stress you may be feeling in your life, as you need to concentrate on the game or competition in which you are participating.

Physical Activity – Physical activity is especially important because Seniors tend to lose muscle mass, strength and endurance as they age, thereby increasing the risk of falls .

Other benefits:

• Lowered risk of obesity and heart disease
• Lower cholesterol levels
• Reduced depression due to social interaction
• Improved bone density
• Greater sense of independence

Technically, a sport is defined as a competition between teams or individuals. But performing other exercises and activities can help prepare for your chosen sport and potentially improve your performance.

For example:

• Walking 
• Yoga
• Tai Chi
• Water aerobics
• Dancing

Swimming, biking, and running are great exercises that also serve as recreational sports for seniors if they are performed in competition.

A Few Sports to Consider

Tennis or badminton. Both help to improve hand-eye coordination, cardiopulmonary health, upper and lower body strength, and balance. These two sports are more fast-paced than many others.

Pickleball. A game similar to tennis but played on a smaller court. Like tennis, you can play singles or doubles. Players use paddles to hit a perforated plastic ball over a net. St.LouisPickleball.com provides more information.

Shuffleboard. Shuffleboard, which involves pushing small disks down a court with a special stick, is a low-impact activity that can be learned quickly. It provides mental stimulation and socialization for seniors of all abilities and skill levels.

Bowling. Bowling promotes balance and coordination and is a good muscle-strengthening workout due to the weight of the bowling ball. It is also a great social sport.

Softball. The sport touches upon just about all the athletic abilities in a team sport—running, power, balance, and hand-eye coordination to name a few. Senior Softball-USA has information on senior softball leagues by region across the country.

Golf. Golf provides low-impact exercise that involves walking and strength training (especially if you carry your clubs). There are plenty of golfing tips and training techniques available for golfers of any age.

Volleyball. Like many team sports, volleyball’s benefits are plentiful. They include:

• Burning calories
• Toning and strengthening muscles
• Enhancing energy levels
• Improving hand-eye coordination
• Increasing agility
• Boosting mood and encouraging social interaction

Senior Olympics. St. Louis Senior Olympics offers a wide variety of sports activities for adults in many age groups, such as:

• Weightlifting
• Basketball
• Cycling
• Golf
• Home run derby
• Horseshoes
• Pickleball
• Football skills
• Track and field

Video games. Wii video games use interactive technology that requires players to physically engage in the activities that take place on screen. Examples would include Wii golf or bowling.

Preparing to Participate

Here are some tips for getting back into a sport:

• Always consult with your physician before beginning any new physical activity.
• Ease into the sport. Training for a sport should be progressive.
• Don’t be discouraged. You won’t be able to physically perform as you did when you were younger. But people at any age can improve their fitness and athletic performance through consistent effort and proper training.
• Don’t let competition push you beyond safe limits.
• Use the safety gear and footwear recommended for the sport.
• Understand when you have sustained an injury. Muscle soreness usually feels achy, stiff, or tight. An injury usually causes sharp pain and will not ease in a few days. Call your physician if pain persists and adjust your activities accordingly.

Not a born athlete? Visit Bethesda’s Health & Wellness blog to discover the right types of exercise for you.