Older adults require the proper amount of physical activity such as sports and exercise to improve their health and well-being. Those who engage in sports for frequent physical activity can achieve greater cognitive function, which is highlighted by a study the CDC cited explaining that cognitive decline is nearly twice as common in adults who are inactive.

The study above also reports that most older adults need about 150 minutes of moderate physical exercise weekly (which is about 20 minutes a day), reflecting how crucial appropriate sports activities are. This is further reinforced by the growth of employment rates for recreational therapists and exercise trainers in adult care facilities — which are 7.2% and 8.2%, respectively. Sports for older adults play a pivotal role in fostering their health and well-being.

Correspondingly, the demand for sports specialists has changed the curriculum of modern exercise science courses, at all levels, to focus on fitness programs and innovative regimens specific to an older population and senior care facilities. This means designing sustainable exercise plans that consider an older adult’s body functions and varying health conditions. In turn, specific exercise interventions for heart and lung fitness, muscle strength, muscle power, body composition, and flexibility can help improve sleep, brain health, and the quality of life of older adults.

Sports for older adults promote positive effects on their health by preventing cognitive decline and muscle loss while managing other relevant health conditions. Here is a list of seven sports and fitness activities that are recommended for older adults:

Balance Training

Balance and mobility disorders aren’t uncommon in older people. Usually, these conditions manifest as unsteadiness while walking, and difficulty sitting in or standing from a chair. This is due to muscle weakness and/or joint problems. To aid in the prevention of falls and increased degree of mobility, balance training can help. The ability to balance is affected by flexibility, muscle strength, and power, and exercises that improve the ability to balance will increase a person’s strength and range of motion. Dance, yoga, and walking are some of the ideal forms of exercise to help older adults regain their stability. Balance discs and foam pads and rollers can also be used as training tools to enhance the program.

Resistance training

Older people are prone to muscle weakness and decreased bone health, and it can affect their performance of daily tasks and even increase the risk of falls. In fact, muscle mass decreases by 8% every year between the ages of 50 and 70, and often indicates the condition of sarcopenia or muscle loss. This is why it’s important to improve muscle strength through resistance training. Sports for older people which can hinder the process of muscular damage include calisthenics and utilizing medicine balls and sandbags. Likewise, they can also add suspension training to their exercise. This equipment is good for low-risk exercises that can focus on strengthening the upper or lower body without the risk of falls.

Aerobics

Aerobics can help fight inactivity in older adults by promoting quicker body responses and promoting increased blood flow. Aerobics can also support heart and lung functions because it enables the body to burn calories, which improves metabolism. Aerobic exercise is diverse, and it includes running, walking, and biking. Older adults have the option to participate in these according to their cardiovascular fitness level (one way to know your heart and breathing rates is through a treadmill test), or the amount of training load they feel comfortable with.

Tai chi

Sports for older adults don’t always equate to traditional strengthening exercises. Tai chi specifically, requires repetitive, slow movements that facilitate physical functioning. A study on functional fitness in older adults with osteoarthritis even explained how the exercise had a lower impact on their joints, which decreased the discomfort felt in their knees. This is because tai chi has a mild-to-moderate intensity, which makes it suitable for older adults with knee stiffness — a typical trait of degenerative arthritis. Certain tai chi moves primarily focus on weight transference and free up stiff joints while promoting better balance.

Swimming

Aquatic activity such as swimming has a lower risk of injury and provides full-body muscle strengthening and flexibility benefits for older adults. This is because the buoyancy of water boosts cardiovascular and strength training without inflicting more stress on the joints. Swimming is also great for lower body stabilization, which can aid against the risk of falls by promoting better balance. Water turbulence from underwater movements activates the muscles of older adults, and in turn, this can enhance their lower limb strength.

Dancing

Dancing demands a full-body workout that significantly improves balance, endurance, and muscular strength. There are different styles of dancing older adults can enjoy, but one they should consider is Zumba for its beginner-accessible choreography. Fortunately, there are modified Zumba classes that cater to older adults. These lower-intensity routines usually incorporate less hopping or vigorous twisting. This means less impact on the joints, which is a common barrier older people face when wanting to pursue dancing.

Golf

Among this list of sports for older adults, golf requires more social participation and a high level of concentration. As such, it promotes a stronger mental and emotional well-being. A study on the relationship between golf and older adults’ health cites that regular golfing was even found to lower the risk of death in older people. This is largely because of the sport’s competitive excitement, exposure to a less polluted environment, and social interactions. Not to mention, golf is less demanding than the likes of boxing or tennis, and can be done continually for stress relief and relaxation.


Sports for older adults are a great way to optimize functional capacity and independence. Similarly, sports and exercise also provide pleasure and entertainment that can boost their mental health. With that, it’s crucial to consider retirement communities that offer inclusive support through various recreational amenities. This enables older people to have access to a host of opportunities that are as motivating as they are beneficial to their health.

Of course, these activities don’t have to be complicated. Although one key factor for exercise programs is that they should be geared toward enhancing the physical and mental capacity of older adults.