How to Stay Healthy in Old Age: 5 of the Best Exercises for Older Adults

Staying active is crucial as you age, but knowing where to start can sometimes feel overwhelming, especially if sports weren’t a big part of your younger years. Whether you’re looking to boost your fitness or stay mobile as you age, getting the right exercise can make a world of difference.

We’ll walk you through some of the best exercises for older adults, helping you stay fit, improve your overall health, and continue living life to the fullest.

Why is it important to stay active as we get older?

Staying active offers a wide range of benefits for your body and mental health. Regular exercise can improve mobility, strength, and balance, making it easier to perform everyday tasks in and around the home. It also significantly reduces the risk of depression and anxiety, which 75% of over-65s have reported experiencing at some point.

Here are just some of the many reasons why staying active is essential the older you get:

• Better blood pressure – Regular exercise helps maintain a healthy blood pressure level, reducing your risk of heart disease.
• Lower risk of falls – Exercises that improve strength and balance can significantly lower your chances of falling.
• Stronger muscles and joints – Maintaining strength can make everyday tasks like lifting objects, walking, and getting in and out of a chair easier and less painful.
• Improved mental health – Staying active releases endorphins, which can help lift your mood and fight off feelings of stress or depression.
• Better sleep – Regular physical activity can also improve sleep quality.

5 of the best sports for older adults

For older adults, the best sports are those that boost your flexibility and strength while still being gentle enough on the joints. Taking part in a group sport also offers the added benefit of providing consistent social interaction with other like-minded individuals, which is vital to help you avoid feeling isolated and lonely as you age.

Here are five sports that are perfect for seniors looking to stay fit, have fun, and make the most of their golden years:

1. Swimming

Swimming is one of the best ways for older adults to stay fit, especially if joint pain or mobility issues are a concern. The water supports your body, reducing strain on your joints and making it much easier to move around. It’s a great low-impact exercise that helps you stay active without putting extra pressure on your body.

Swimming is also excellent for your heart and lungs. The water’s natural resistance is fantastic for gently toning muscles.

2. Tennis

Tennis might not always be the first sport that comes to mind when thinking about staying active in older age, but it’s an excellent way to get your body moving while helping with hand-eye coordination, which is great for keeping the brain sharp and improving reflexes.

Tennis is perfect for older adults because it provides a cardio workout without being too intense. The gentle running around the court helps keep your heart healthy, and the quick movements required can improve your balance, a key area as we age.

Many tennis clubs offer leagues specifically designed for seniors so you can play at a comfortable pace and enjoy a more social experience.

3. Golfing

Golf is often seen as a more laid-back sport, but don’t let that fool you — it’s a great way to stay fit and active as you age. Walking around the course provides excellent low-impact exercise, helping to keep your cardiovascular health in check without putting stress on your joints.

The concentration and focus required to plan each shot also exercises your brain, improving mental sharpness and cognitive function, which can be great if you have Dementia. Golf also encourages socialising, whether it’s with fellow players on the course or during the post-game catch-up at the clubhouse.

This sport can be enjoyed at your own pace and is accessible for those of all mobility levels, whether you’re walking the course or using a buggy. Many golf clubs also offer lessons and beginner classes, so getting started and building confidence in your game is easy.

4. Cycling

Cycling is another fantastic exercise for older adults, combining a mix of cardio and joint-friendly movement. From cycling around your local neighbourhood to enjoying scenic bike trails out in the countryside, cycling helps keep your heart healthy, your legs strong, and your balance in top condition. It’s also a low-impact activity, meaning it’s easier on your joints compared to other high-impact exercises like running.

Cycling can be adjusted to suit your pace, with electric bike models available to reduce the strain even further if needed, so it can be as relaxed or challenging as you’d like. While it’s primarily an outdoor sport, if the weather’s not ideal, you can always opt for a stationary bike indoors or join a cycling class at your local gym.

 5. Bowling

Bowling is a fantastic activity for older adults, offering a fun way to stay active while improving your balance, coordination, and muscle strength. It’s a low-impact sport, meaning it’s suitable for those with limited mobility or joint issues and can even be played from a wheelchair, while the gentle movements help keep your body engaged without putting too much strain on your joints.

Not only does it work wonders for your physical health, but bowling is also a great way to socialise. Whether you join a local league or enjoy a weekly game with friends and family, it can help combat the feelings of isolation that many experience in their later years.

As an indoor sport, bowling is also accessible year-round, meaning you can keep active no matter the weather.

Senior-friendly exercises you should try

Staying active doesn’t always mean playing sports. There are plenty of other exercises tailored to older adults that can keep you fit and healthy without straining your body. 

Whether you’re looking for low-intensity options or something a little more challenging, here are some of the best ways to keep moving if you’re not a fan of sports:

Low-intensity exercises

Low-intensity exercises are a fantastic way to stay active while keeping things gentle on your body. They’re easy on the joints, making them ideal for older adults looking to stay mobile without overdoing it. Plus, they can easily be done at home, so you can fit them into your daily routine. Aim for at least two short 15-30 minute sessions a day to keep your body moving and feel better.

Some examples of low-intensity exercises include:

• Walking at a slow and comfortable pace
• Taking breaks to stand up and move around while making a cup of tea
• Doing simple household tasks like cleaning, tidying, or making the bed
• Stretching or light yoga to keep your joints flexible

A Stiltz home lift can also help make low-intensity exercises easier by letting you move comfortably between floors to incorporate more movement into your day, making sure you stay active and engaged at home. Whether you’re bringing laundry upstairs or simply moving around to do a little tidying, a home lift can keep you on your feet and help you keep up with daily activities, all without worrying about stairs.

Moderate-intensity exercises

Moderate-intensity exercises are a step up from low-intensity ones but still manageable for most older adults. They raise your heart rate, boost circulation, and help you build strength and stamina, all while being gentle enough to prevent overexertion. The NHS recommends aiming for at least 150 minutes of moderate activity each week to maintain your health.

Examples of moderate-intensity exercises include:

• Walking for health – Aim for a brisk pace that gets you moving but still lets you talk comfortably.
• Water aerobics – Combining gentle movement with the resistance of the water to strengthen your muscles.
• Cycling – Either outdoors or on a stationary bike, offering a low-impact way to improve cardiovascular health.
• Dancing for fitness – A fun activity that helps with flexibility, balance, and coordination.

These activities help keep your muscles and joints active. The key is choosing exercises that suit your pace and ability level, making sure you’re able to carry on with them in the long run.

High-intensity exercises

These exercises get your heart pumping and are great for building stamina, strength, and endurance. As a result, they can improve heart health, increase bone density, and boost metabolism, helping you lose or maintain weight more easily.

However, because they’re more challenging and strenuous on the body, they should be done cautiously and ideally tailored to your fitness level after consulting with a doctor.

Here are some examples:

• Running – This is a great way to build endurance and strengthen the legs, but be careful of the impact it could have on your joints if you suffer from Arthritis.
• Aerobics – High-energy routines that help improve cardiovascular health while toning muscles.
• Swimming – This can take the form of swimming laps or engaging in fast-paced water exercises, which provide a full-body workout.
• Cycling on hills or at a fast pace – This provides a solid cardio workout and also strengthens the legs.
• Football – A fun way to get competitive and increase your stamina, although it requires a good level of initial fitness.
• Hiking uphill – This is a fantastic exercise for strengthening the lower body while also enhancing your balance and coordination.
• Martial arts – Many forms, such as Tai Chi or Karate, offer cardiovascular and flexibility benefits while also incorporating a level of mindfulness that can help you relax.

Surprising exercises seniors should avoid

While staying active is key to maintaining a healthy lifestyle, not all exercises suit older adults. Some can put too much pressure on your joints, muscles, and even your heart, potentially causing more harm than good. 

Here are some common exercises that should be avoided or adapted for older adults:

 Heavy aerobic exercises

High-impact exercises, like long-distance running, can put extra strain on joints, especially if they’re already weak. These activities may worsen any existing pain or lead to overexertion, so it’s important to talk to your doctor first. They can also raise your blood pressure, which can be a concern for those with heart conditions, so it’s best to opt for gentler exercises that support your health and wellbeing.

Overhead lifting

Lifting heavy weights overhead can be dangerous, particularly as we get older. Overhead lifting places significant pressure on the shoulders, spine, and wrists, leading to strain or even injury if you drop a weight.

Isometric exercises

Isometric exercises, where you hold a muscle in a contracted state for a set period of time, can be challenging for older adults – particularly those with joint pain or stiffness. For individuals with arthritis or other joint issues, holding these positions for long periods can exacerbate pain and discomfort.

Stay active at home with Stiltz

Staying active and engaged in your home is essential for maintaining your wellbeing as you age. With the right adaptations, you can continue to move freely while caring for your physical and mental health.

If you’re considering making your home more accessible for the future, explore our range of Stiltz home lifts, including the Duo and Trio models.

To find the perfect solution for your home, contact us today. Our friendly team is always here to assist you in making your home more adaptable for years to come. Or, for more inspiration on ageing in place, take a look at our blog.