by Growing Needs | Aug 5, 2024 | Lifestyle & Wellness, Wellness
Remember that sudden burst of adrenaline when you scored that goal or won the game against your opponent? Playing leisurely or competing in sports is a much loved activity by many as it can easily build camaraderie via friendly competition and of course, helps one to stay fit.
One might notice that when they age, one tends to reduce the frequency of doing sports due to a myriad of reasons such as injuries, the sport being too physically taxing and also not having companions to play with. You’ll need at least 1 sparring partner for badminton and for team sports like soccer, it becomes even more of a challenge to find players. As such, seniors might find themselves no longer playing the sports they love.
Here, we shortlist both individual and team sports which are fun and yet low impact in nature for seniors who want to reminisce about those good old days of having a friendly competition and keep fit in the process!
Water sports are always a great option for a low impact exercise as water buoyancy reduces the pressure on the joints and muscles . Aqua aerobics is the new hype – providing a mix of fitness and dance. Sports Hub and Activesg pools typically offer aqua aerobics classes, providing an avenue for one to connect and have a good time with friends!
Fancy a cycle across the bay front overlooking the Merlion and Marina Bay Sands? Cycling is a great low impact exercise that allows you to see places and go the distance. Compared to walking, one can see more of the city scape while cycling and at the same time is a great form of low impact exercise.
With so many bike sharing options today, it is easy to download a bike sharing application and search for bicycles near you that you can easily take out! If you’re interested in seeing the cityscape or just touring around Singapore, check out Cycling Without Age which provides free trishaw rides for seniors through parks and places of interest such as Gardens by the Bay, bring a sense of freedom, social and emotional well-being to seniors who may often be homebound or less mobile.
Golf can be a great form of low impact physical exercise for older persons. Golf can also be easily played with friends and this opportunity for social interaction makes the process more fun and reduces the occurrences of social isolation.
The game of golf requires one to stay present in the movement and plan their next move. Visualisation, hand-eye coordination are also as important here – requiring one to exercise their estimation skills and take calculated risks. This process of strategising is a great mental simulation for older persons and keeps the mind active.
As golf is a low-impact sport, it reduces the risk of injury while playing and is also less demanding on the joints as compared to other sports. For seniors who have old injuries or just want to find a low impact sport, golf might just be the answer. The sport requires one to walk on the golf course (option to ride the buggy too if walking is not convenient), providing some form of physical activity. It also optimises the wrist flexion and extension on top of training grip strength and posture.
Kayaking pretty much gives the adventurer in you the best of both worlds – an outdoor adventure and also a full-body workout. With proper kayaking form, the risk of injury is pretty much low as there is limited impact on joints and is a sport one can do at their own pace.
The main motion here is torso rotation which will engage muscle groups in the abdomen, lower back, upper legs, hips, and glutes. Sounds like a great way to prevent muscle deterioration? It even strengthens your heart muscle and builds strength! If you’re not familiar with the sport, there are orientation programmes where the instructor would guide you on how to kayak and is always on standby to help if needed.
In Singapore, there are a variety of options for kayak rentals. For seniors, Sports Hub is offering a discounted rate of S$10 for a 2 hour kayak rental. So what are you waiting for! Grab a buddy and set sail today!
Badminton is often regarded as the less aggressive and more light-weight racket sport and this might be ideal for seniors who are more frail and worried about risks of injury. The racket is much lighter compared to other racket sports like tennis and one is able to control how much they want to move on court to return the shot.
You’ll definitely improve in agility and also cardiovascular health from that shuffling across the court. However, despite this being a low-impact sport, it might not be the most suitable for seniors who have knee issues as the sport requires a fair bit of shuffling across the court.
Ready to start but not sure where and how to start? Start by finding courses and classes if you require guidance from a trained professional on how to safely engage in these low impact sports. Some places to look at could be your local community centre or activesg hubs where there are typically courses and programs catered towards seniors.
Thankfully with the advent of the internet and stronger communities today, the barriers to finding sparring buddies becomes even lower. There are many interest groups which match players with others who are also looking for buddies to play with and these interest groups tend to cater to players of different proficiency levels. Here are some sources you can explore to plan your next sport session!
Get yourself an accountability buddy – could be your spouse or even your caregiver to participate in these fun low impact sports together, building precious bonds in the process. Lastly, always consult a doctor if you’re unsure if the sport would be suitable for you!
Growing Needs grew out of our own encounters with caring for our aging parents and reflecting on the Growing Needs that we ourselves would face as we advance in years. We hope to build a community that will learn, share and contribute towards caring for the growing needs of our loved ones.
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