11 Jan 2024

Tracey Cheung

Golden Afternoons: Sports for Seniors

4 mins to read

There are health benefits to exercising at any age. Learn how keeping active at any age is essential for an overall healthy life.

Energy & exercise

In the senior years, there can be some reluctance, fear, and worry about participating in sports.

It could be that you don’t feel as agile as you used to, your body feels weaker or stiffer, or you may have an injury or fear of getting injured. This is on top of the usual barriers to exercise many people have, which include time, cost, and available resources.

However, it’s important to stay active in your senior years. There are health benefits to exercising at any age.

Experts agree that exercising can make you stronger. Participating in a sport, a form of physical activity, whether individually or in a team can be a great way. Physical activity provides health benefits to all age groups, such as improved mood, sleep, energy, and stress.

Some benefits of exercising for seniors

Social benefits:

Becoming involved in sports provides seniors opportunities to socialise. One 2015 Victoria University study found there are also intergenerational benefits, such as the ability to play in the same club with children or grandchildren. There is also the opportunity for them to contribute to clubs through volunteering, and by being role models for the younger participants.

Slow down physical aging:

According to Clearinghouse for Sport, recent research has shown that older persons who maintain a higher level of physical capacity may slow their aging process.

Joint health:

As John Hopkins University reports, regular physical activity replenishes lubrication to the cartilage of the joint, reducing stiffness and pain, as well as keeping the muscles around joints strong.

Bone health:

John Hopkins University also states that exercise may help to reduce bone loss. Strength and weight-bearing activities can help to increase bone density.

Heart health:

Endurance training can help maintain and improve cardiovascular function, keeping the heart healthy.

Muscle mass:

Muscular strength declines as we age, however according to Walk it Science, exercise helps develop lean muscle, which aids in weight control. It can also lead to increases in muscle size and strength, helping to protect bones and joints.

Cognitive health:

One review found that physical activity improves cognitive function and reduces the risk of cognitive decline.

Weight management:

Carrying too much body fat can increase the risk of a range of diseases. Regular exercise burns kilojoules, increases muscle mass, and speeds up metabolism, all which aid in weight management.

How much do you need to play?

The physical activity guidelines for Australians recommend Australians ages 65 and over engage in at least 30 minutes of moderate-intensity physical activity on most, preferably all, days.

The National Health Survey 2022 conducted by the Australian Bureau of Statistics reveals that one in three (33.4%) people aged 65 years or over met the physical activity guidelines in 2022.

The 30 minutes can be broken up into smaller blocks of, for example, 10 minutes, three times a day. Moderate intensity means a pace that makes you feel breathless but still able to hold a conversation during exercise.

What exercise is perfect for you?

Choose an exercise or sport that is low impact, that you enjoy and one that includes a social aspect is a bonus.

It’s recommended that you seek guidance from a health professional before starting any new type of exercise if you have a health condition, or haven’t exercised for a long period. Here are some excellent sports choices for seniors and the reasons why:

Cardiovascular

Cardiovascular activities are those that get the heart rate up and can be as simple as walking or doing household chores such as cleaning. These include:

Swimming:

Swimming is very low impact as the water supports the weight of the body, limiting any stress placed on it, while providing natural resistance to build and tone muscles. Other effective exercises in the water include walking through a pool and water aerobics.

Cycling:

This is a great low impact exercise to combine with travelling around while getting your physical activity in and helping the environment. The leg and buttock muscles work the most, building leg strength, which improves mobility for seniors, such as getting out of chairs more easily.

Flexibility

Practicing bending and stretching exercises can help the body move more smoothly.

Yoga:

Yoga involves slow, flowing movements and poses that often sync with the breath all of which increase blood flow and warm up muscles, as well as aid in relaxation. Holding yoga poses also builds strength.

Strengthen

Strength activities help your muscles and bones stay strong, increase bone density, and reduce the risk of falls.

Golf:

Research shows golf can provide improved muscle strength and balance, with opportunities to socialise and walk.

Tennis:

Tennis is a high-impact sport so it may be ideal to modify play as age increases, according to The Euro School of Tennis for example, by using a smaller court, slower and lighter balls, and prioritising technique.

There are quick changes in direction, providing a whole body workout for strength and endurance. However, it also keeps the mind active, requiring focus, quick decision making, and problem solving.

Balance

Activities like the following can help build balance, helpful for preventing falls:

Lawn bowls:

Lawn bowls provide an opportunity for improving balance and coordination due to handling of weighted bowls, there is substantial walking involved, and also provides social opportunities.

Tai chi:

Like yoga, this is a non-competitive, low-impact sport that can help improve concentration, balance, and flexibility. It also consists of slow movements coordinated with the breath.

Table tennis:

Also referred to as ‘aerobic chess’ by Dr Amen from the Table Tennis Charity Foundation, this low-impact sport stimulates the brain, and can improve reaction time and eye-hand coordination, all while providing a cardiovascular workout when played with speed.

REFERENCES

https://www.healthdirect.gov.au/physical-activity-guidelines-for-older-adults#why

https://southeasternspine.com/the-safest-sports-for-seniors/

https://www.ttnsw.org.au/activities/the-health-benefits-of-table-tennis/

https://www.betterhealth.vic.gov.au/health/healthyliving/physical-activity-for-seniors#bhc-content