The Best Outdoor Activities, Games, & Sports for Seniors

No matter if you have always been active, or if you’re looking to start, one thing is certain: exercise is an excellent strategy to get you to your healthy aging goals. However, exercise might look a little different in retirement due to challenges like sore joints, chronic medical conditions, and safety concerns like safety and stamina. Don’t worry, though! You can get plenty of benefits from participating in outdoor activities with friends, including enhanced strength, fitness, and even mood.

Key Takeaways:

• It’s never too late to begin your fitness journey by participating in low-impact sports for seniors
• The right group activity can not only boost your fitness and mood, but can also be a social event
• Choose activities that meet your mobility and medical needs; scale your intensity gradually to avoid injury
• Take advantage of free classes or day passes at your local fitness clubs and recreation department

Why Outdoor Activities Matter for Older Adults

Fitness activities for the elderly typically include daily, purposeful movement, which could include a neighborhood stroll, a quick chair fitness class, or a bike ride. But for others, low-impact sports for seniors are the key to starting - and sticking with - a daily movement routine.

Why are sports for seniors so popular and effective? 

• Sports are naturally social.
  Even individual sports are often played alongside or between competitors, increasing the opportunity to make new friends or connect with peers who share the same hobby. Research has demonstrated that socially active seniors are typically healthier seniors, which is one more reason to pick up a sport.
• Sports support physical exercise and fitness goals.
  Active adults reduce their risk for dementia, lower their risk for heart disease and stroke, and reduce the risk of cancer. In addition, seniors who participate in fitness activities, like sports, sleep better, have less anxiety, and can even live independently for longer.
• Sports for the elderly increase accountability and routine.
  Sports participants are less likely to miss a game or practice, as they have accountability built in with their team. Seniors participating in sports are more consistent with their activity thanks to this accountability.
• Outdoor sports for seniors offer the opportunity to soak in the sunshine and fresh air, increasing natural exposure to Vitamin D.
  Just be sure you are staying safe outside by using sunscreen, wearing a hat and sunglasses, drinking plenty of water, and taking rests in the shade as needed.

Sports for seniors are often beginner-friendly and quite welcoming. Even if you haven't been in organized sports in the past, now could be the perfect time to try something new.

Quick Safety and Readiness Checklist

Now that you’re ready to step out on the court, field, course, or road, take a few steps to ensure you are safe and healthy before you head out.

1. Talk with your physician about your fitness plans and goals. They will let you know any specific precautions you need to take based on your current medical condition, medications, and challenges. Ask questions for clarification and talk about a follow-up appointment to check in with them after you’ve participated in your activity for a few months.
2. Don’t start any activity without a quick warmup. Activating your muscles will reduce the risk of injury and soreness. A brisk 10-minute walk is a great start, as are arm circles, shoulder shrugs, and hip circles.
3. Prepare for the sun by applying sunscreen and wearing a hat. Don’t forget your water bottle!
4. Wear the right shoes for your activity and for your feet. Speak with your physician or podiatrist to get recommendations for a shoe that is sturdy, comfortable, and safe.
5. Bring along your phone. If you’re headed somewhere without consistent service, text a family member to let them know where you’ll be and what time you expect to be back.

Top Outdoor Sports for Seniors

Sports for the elderly are versatile, and you can typically find one that meets your health and social needs. Here are a few options that might inspire you as you search for your new fitness hobby.

H3: Walking

Perhaps the most low-impact and beginner-friendly option, walking is a great way to explore your area and make serious fitness gains.

• Be sure you have appropriate shoes! The wrong shoes can cause blisters, lower back pain, and general frustration.
• Consider using hiking poles for extra balance and confidence.
• Walk with friends to enhance socialization and accountability.
• Scale intensity by walking routes with hills, increasing distance, or hitting the trails for a more challenging hiking experience.

Pickleball

This popular sport became part of the fitness conversation during the pandemic and hasn’t lost steam yet.

• It’s easy to find local outdoor courts that are maintained by community recreation departments, fitness clubs, or even homeowner associations.
• Look for pickleball instructional classes for beginners to get the hang of the rules and meet potential teammates for doubles action.
• Consider signing up for a seasonal league or seeking out meet-ups where everyone gathers to play mixed doubles for a set amount of time.

Golf

This classic sport is equal parts fitness, range of motion, socialization, and time in nature.

• Schedule a few appointments with a physical therapist to ensure you are warming up correctly and enhancing your range of motion.
• Skip the golf cart when possible and choose to get your steps in instead.
• Set up a regular tee time with friends or a league.

Tai Chi in the Park

An ideal way to practice mindfulness while working on range of motion and balance, tai chi is an excellent hobby to try.

• Look for regular classes you can add to your routine.
• Search for outdoor meet-ups when possible to maximize your time outside. These are typically offered in the morning or evening hours.

Swimming or Water Walking

Hit the pool to enjoy low-impact exercise that is especially friendly on the joints.

• Use outdoor pool facilities when the weather is appropriate, and then move indoors as needed.
• Look for swimming classes or water aerobics so that you can make friends while participating.

Yoga on the Green

You’ll feel great after a yoga session that focuses on both strength and flexibility.

• Look for outdoor classes, typically held in parks in the morning or evening hours, so that you can benefit from the extra time outside.
• Inquire if there are chair yoga options available, which can be helpful for you if you are a beginner or are working on your balance.

Cycling

If you have a need for speed, cycling is an excellent low-impact option that enhances balance and strength.

• Consider renting an electronic bike to see if you like the support it offers for longer or more hilly routes.
• Recumbent road bikes offer more stability and can take the stress off your lower back, giving you the chance to work out while maintaining your health.

Lawn Games

Work on your hand-eye coordination and make lots of new friends by finding a lawn games league in your area.

• Popular lawn games include cornhole, bocce ball, and horseshoes. Try all of them to find your favorite.
• Rules are typically very easy to learn and beginner-friendly.

Adaptive Sports Leagues

Check with your recreation department to see what types of adaptive sports leagues they offer. A team atmosphere can be beneficial to keeping your exercise consistent, plus you get multiple weeks of play to create friendships.

• Examples of adaptive sports leagues include walking soccer and no-slide softball leagues.

Great Outdoor Activities Beyond “Sports”

If joining a sports team or league isn’t interesting to you, or if you’re just not ready to step into a team environment, you can still enjoy the outdoors and get exercise! Here are a few physical activities for the elderly that you can do solo or with friends.

Gardening

Anyone who has ever spent an afternoon tilling a garden bed or planting a vegetable garden knows that it is an excellent workout that yields beautiful (and tasty) results.

• Use raised beds, ergonomic tools, and kneeling pads to reduce some of the challenges that might come with the hobby.
• A potted patio garden or renting a plot in a community garden are two ways to pursue this hobby if you don’t have a yard of your own.

Hiking and Nature Walks

Take your walking to the next level by exploring trails in your area.

• Be safe! Bring along snacks and a water bottle in your backpack. Also, text a friend your route and planned return time.
• Use apps like All Trails to find trails that meet your abilities and to download maps to your phone in case service is spotty.

Birding and Photography

Add a little art to your nature walks by incorporating photography. Looking to slow down and pay close attention to your surroundings? Birding is the perfect hobby to try.

• Download an app that will help you identify birds you see in your adventures.
• Slowing down and resting are a part of both birding and photography. Seek out benches along a trail to rest, breathe, and watch.

Fishing

Whether or not you catch the big one, you’ll always end a day fishing with a great story to tell.

• Anglers are typically very social. You’ll have no problems striking up a pleasant conversation with a neighbor.
• Casting and reeling can enhance fine motor mobility.

Geocaching

A wonderful hobby to take on with a friend or grandchild, geocaching is a scavenger hunt that is happening in urban and rural settings.

• Download the geocaching app so that you can begin finding caches near you.
• Wear long pants and shirts with long sleeves when you head out to search, as overgrown trees and shrubs can cut up bare legs or arms.

Outdoor Festivals

The best activity for a beautiful day is enjoying it with friends in your town! A festival, concert, or farmer’s market is a great way to listen to new artists and find new shops.

• Check the outdoor market and festival schedule for your town and surrounding areas, marking down activities that seem interesting on your calendar.
• Invite friends, and your outdoor market trip becomes more social.

Adaptive and Mobility-Friendly Options

If you are looking for options that reduce joint pain or make you feel more confident while living with balance or mobility challenges, consider any of these outdoor activities for seniors:

• Play on accessible courts and fields.
• Stroll along paved, smooth, rollator-friendly trails and paths.
• Participate in chair-based outdoor exercise classes, such as Silver Sneakers chair exercise groups or chair yoga
• Use a recumbent bicycle to reduce lower back strain
• Try using adaptive golf tees and grips
• Modify the rules of traditional games to make them more accessible for your needs
• Find outdoor areas that offer plenty of shade and easy restroom access

Season-by-Season Outdoor Ideas

Depending on where you live, you might need to adjust your outdoor sports schedule based on the weather. Consider this an opportunity to take full advantage of what each season has to offer!

In the Spring

Spring is the perfect time to begin researching outdoor offerings in your area. Check out the upcoming sports league schedule, as well as volunteer trail maintenance days, which are excellent days to meet like-minded friends.

• Start your garden
• Begin the habit of a mindfulness activity like yoga or tai chi outdoors a few times per week
• Enjoy the cooler weather before the summer heat kicks in

In the Summer

The days are long and the sunshine is beautiful! Get outside safely to enjoy everything summer has to offer.

• Participate in a sports league
• Focus on heat safety by always packing a water bottle, hat, and sunscreen
• Shift your outdoor activity to the morning and late evening hours to avoid the hottest parts of the day

In the Fall

Autumn is ideal for exploring your area on foot, walking to look at the beautiful leaf colors.

• Join a few group hikes or walks in your area. A “haunted history” walk that is led by a storyteller and historian is an excellent way to learn more about your area.
• Consider participating in a short race in your town or volunteering to support the runners, walkers, or cyclists.
• Harvest your garden!

In the Winter

While winter can bring on challenging conditions, you can still enjoy outdoor sports as the conditions permit.

• Try taking a beginner class to learn how to snowshoe or cross-country ski.
• Move to indoor activities, such as table tennis, indoor pickleball, or racquetball
• Plan your next outdoor adventures, including your garden and upcoming wellness goals

How to Start (and Stick With It)

Ready to get moving outside and with friends? Here are a few tips for starting a new pursuit and sticking with it for the weeks and months to come.

• Pick one sport to try at a time. Don’t overload your schedule with multiple options that might overwhelm you. Schedule one activity on your calendar like you would with a physical therapy or physician appointment.
• Take advantage of beginner-friendly classes or introductory groups. These activities are often led by an experienced facilitator, and you can learn the rules as well as get feedback on your form before you head out on your own.
• Set a goal for yourself and celebrate with something special when you meet that goal! For example, challenge yourself to attend 1 hiking club gathering per month for 3 months, rewarding yourself with a new pair of hiking socks when you meet it.
• Log your progress by journaling about your experience, tracking your steps, or making a note in your phone about how you feel after each sports session. When you’re feeling unmotivated, return to the notes to remember your progress.
• Join a club or league for that feeling of camaraderie and accountability.

Sample 7 Day Outdoor Activity Plan

When planning your outdoor adventures, take care to plan for rest, socialization, and exploring new hobbies.

• Monday - 20-minute walk around the neighborhood plus a 5-minute mobility session
• Tuesday - Beginner pickleball clinic at the senior center (30-45 minutes)
• Wednesday - Working in your garden (20-30 minutes)
• Thursday - Tai Chi in the Park (30 minutes), followed by a walk to the coffee shop with friends
• Friday - Golf or driving range (60 minutes)
• Saturday - Farmer’s Market and nature walk with friends (30 minutes)
• Sunday - Bocce ball at the park courts, followed by a picnic

Frequently Asked Questions

What outdoor sports are safest for seniors living with arthritis?

Low-impact activities are the best for those living with arthritis. Try outdoor options like swimming, water walking, golf, bocce ball, walking, or cycling.

How often should older adults do moderate activity?

Daily activity and movement are recommended for older adults to combat the challenges that can come with a sedentary lifestyle. Try to make movement a part of your daily routine, like taking a walk after you have your morning cup of coffee or playing in your sports league every afternoon before dinner.

What gear do I need to start pickleball?

Begin with a sturdy and comfortable pair of shoes. Before you commit to purchasing a pickleball paddle, try a few beginner classes to practice with their equipment so you know what you like to use.

Can I exercise outdoors if I use a cane or walker?

Yes! Just be sure to make safety a priority by choosing to walk or play on smooth, paved courts, always having a friend accompany you, and bringing along your phone and/or medical alert device with you.

Heading outdoors for your next exercise session can help you meet your wellness goals. Here at Legend Senior Living, we focus on creating residences that offer plenty of outdoor spaces for you to enjoy, as well as friends to join you on your next walk or chair yoga session. Find a Legend residence near you and schedule a visit so that you can see what life here is all about.

Learn More About Legend Senior Living and Schedule Your Personal Visit!