Many people worry about the physical challenges that come with aging, especially because they're afraid of losing their independence. But getting older does not have to be so scary. Engaging in exercises during late adulthood can give significant benefits for seniors. By doing the right physical activities, older adults can stay independent and even avoid some health problems that often happen with aging, like muscle pains and serious issues such as heart attacks and strokes.

Check out our complete guide of 10 fun physical activities and exercises for seniors.

How much physical activity do seniors need?

Seniors should focus on moving more and sitting less throughout the day. Always keep in mind that any activity is better than none. People 65 years or older, generally in good shape, and have no limiting health conditions, can follow these recommendations:

• At least 150 minutes per week of moderate-intensity activity, such as brisk walking or any activity that increases the heart rate.
• At least 2 days a week of physical activities that strengthen muscles
• Mix in stretches and activities to improve balance such as standing on one foot

What are the benefits of physical activity in older adults?

Many studies have proven the important health benefits linked with physical activity, particularly as we age. For seniors, engaging in regular exercise and physical activities helps improve their mental and physical health, both of which will help maintain their independence. Some of the benefits include:

1. Disease Prevention: Maintaining regular physical activity can help prevent many common diseases such as heart disease and diabetes, and improve overall immune function. Even moderate exercises, such as walking, can be powerful activities for managing preventable diseases.
2. Improved Mental Health: Physical activity triggers the release of endorphins, known as the 'feel-good' hormone, which act as a stress reliever and leave seniors feeling happy and satisfied. In addition, exercise has been associated with improving sleep, which is especially important for older adults who often suffer from insomnia and irregular sleep cycles.
3. Reduced Risk of Falls: While it's not possible to completely prevent a fall, exercises that focus on balance and strength training decrease the likelihood of falls and related injuries.
4. Social Interaction: Participating in activities such as joining a walking group, attending group fitness classes, or engaging in gardening clubs can transform exercise into a fun social activity. Maintaining strong social connections is crucial for older adults to experience a sense of fulfillment and avoid feelings of loneliness or isolation, which are commonly experienced by seniors.
5. Improved Cognitive Function: Physical activity stimulates brain health by increasing blood flow and promoting the growth of new brain cells, leading to better memory, attention, and cognitive function in older adults.

10 fun physical activities for seniors

1. Water aerobics

Because arthritis and joint pain can make working out difficult, one solution seniors can try is water aerobics. Exercising in the water can reduce arthritis and joint pain because it puts less stress on the joints. Water also provides resistance, so seniors don't need heavy weights to perform strength-building exercises. With water aerobics, older adults can increase balance and flexibility while fighting the loss of bone density and muscle mass.

2. Golf

Golfing is an enjoyable outdoor activity that combines physical activity with social engagement. It can help improve balance, flexibility, and endurance.

3. Gardening

Seniors who are looking for a low-impact exercise they can do in the comfort of their own yards may want to consider gardening. The movements involved in tending to plants provide many benefits for a senior’s physical wellbeing, including improved strength, flexibility, and dexterity, and can also provide a sense of accomplishment and relaxation.

4. Tennis

Tennis is a fun social sport that can improve cardiovascular health, hand-eye coordination, and agility. While it can be played with pro-level intensity, it can also be played at a more moderate pace, making it a fun way for seniors to stay active in their retirement. 

5. Dancing

Dancing makes a fantastic, fun exercise option for seniors. Alongside its several health benefits, dancing is a great way to stretch the body, maintain mobility, and stay in good shape.

6. Lawn bowls

Lawn bowls is a low-impact outdoor game that provides gentle exercise and social engagement for seniors. It involves rolling biased balls towards a target across a flat green, promoting flexibility, balance, and light cardiovascular activity. The game also requires strategy, helping keep seniors' minds sharp.

7. Yoga

Yoga is gaining more and more popularity among the elderly population. Its combination of breathwork, movement, and meditation supports overall well-being. Gentle and restorative yoga sessions, or chair yoga, are great for all seniors – even those with restricted mobility or range of motion – making it perfect for daily practice.

8. Tai Chi

Tai Chi is one of the most effective exercises for the health of older adults. Tai Chi involves slow, deliberate movements known as the "Tai Chi form." Its gentle pace makes it particularly suitable for seniors with limited mobility or endurance. Benefits of Tai Chi include the promotion of deep breathing, improvement of lower body and leg strength, easing of arthritis pain and lowering blood pressure. 

9. Ping pong or table tennis

Ping pong or table tennis is an engaging indoor game that offers seniors a fun way to stay physically active. It requires quick movements, hand-eye coordination, and light cardiovascular exercise as players volley the lightweight ball back and forth. Beyond the physical benefits, table tennis promotes cognitive stimulation and social interaction when played with others.

10. Nature Walks

Nature walks provide a low-impact way for seniors to stay active while enjoying the great outdoors. Walking on trails or paths works the cardiovascular system and helps maintain strength and mobility. Being surrounded by nature's beauty can boost mood and provide a sense of peace and relaxation. Nature walks also allow for social interaction when done in groups.

Where can I find activities for seniors in my local area?

There are many organisations and groups in the Gippsland region of Victoria that offer physical activities and programs specifically designed for seniors. Here are some resources to explore:

Senior Citizens Groups in Gippsland:

• Wellington Shire Council
• Baw Baw Shire Council
• U3A Wonthaggi
• Wonthaggi Senior Citizens' Club
• Phillip Island Senior Citizens' Club Inc 

Aqua Aerobics Classes for Elderly in Gippsland:

• South Gippsland Hospital (Moovers program)
• Lakes Aquadome (Aqua Aerobics)
• Gippsland Regional Aquatic Centre

Many local community centers, recreation centers, and fitness facilities may also offer senior-friendly physical activity programs or classes. It's always a good idea to check with your local council or community organizations for the most up-to-date information and offerings in your area.

Remember, engaging in regular physical activity can significantly improve overall health and well-being for seniors. It's essential to consult with a healthcare professional before starting any new exercise routine to ensure it is safe and appropriate for their needs and abilities.