Commonwealth Games: Which Sports Are Most Suitable for the Elderly?

The Commonwealth Games have recently ended and the spectacle of so many sporting events still hasn’t worn off. People across the country have been inspired to take up new sports, and this year’s games have shown that age is only a number. For over-60s, however, the desire to take up new activities may be dulled by health worries. But there are plenty of sports suitable for the elderly, and we have picked out some of the best.

Sports of the Commonwealth Games

This year’s Commonwealth Games showcased a myriad of sports. Whilst we’re not expecting you to start sprinting or jump into judo – though these options are open to you – there are still several Commonwealth Games sports that could be suitable for the elderly.

Badminton & Squash

Racket sports are an accessible option for the prospective elderly athlete. At the Commonwealth Games, they play badminton and squash, but tennis is perfect too. All racket sports get the body moving. The act of swinging to strike the ball helps to build up muscle in your upper body. You will be moving around a lot, too, building up leg strength as well as supporting coordination. In fact, racket sports like badminton and squash have been scientifically proven to reduce your risk of death.

Cricket

Across the Commonwealth, cricket is a popular sport that takes up hours of one’s day. Watching it can be great entertainment, but it’s even better to play. Some of us may be under the impression that cricket is a young person’s game, but there are clubs throughout the country specifically for over-60s. Playing a game of cricket will be good for your body, as well as giving you an opportunity to socialise with likeminded people.

Cycling

At the Commonwealth Games, there are three main categories of cycling: mountain bike, road, and track. For the casual cyclist, you are most likely to be exercising on roads, and no one is expecting you to join the Tour de France. However, climbing on your bike and taking a leisurely ride around your local area is a great way to build muscle and improve your mood. Depending on where you live, cycling could be a low-intensity sport that also contributes to your fitness levels. Find out about more benefits of cycling at Cycling Weekly.

Lawn Bowls

Though originating in Ancient Egypt, lawn bowls has been an English pastime since the 13th century. It’s presence at the Commonwealth Games has established it as a serious sport, and not just something for retirees. Though relatively low effort, lawn bowls requires care and practice to play well. Fortunately, there are many clubs around the country, and you never know where it could lead you. At the Commonwealth Games this year, two athletes broke records by becoming the oldest gold medallists with a win in lawn bowls.

Netball

If basketball seems too intense for you, then netball could be the ideal alternative. Though it has a reputation for being a woman’s game, it’s a sport anyone can get involved in. The aim of netball is much the same as basketball: get your ball in the net. However, some would say it has a stronger team element, as you cannot move with the ball. Instead, you need to perform passes to move the ball up the court. However, if you still have worries about physical limitations, walking netball could be a one of the sports more suitable for elderly players.

Swimming

One of the best Commonwealth Games sports suitable for the elderly is swimming. Being in water takes pressure off your joints, making movement less painful. Moreover, the resistance of the water when you move can help to further strengthen your muscles. Swimming can be a very enjoyable sport to take part in and can be enjoyed alone or in a group. You could even consider some aquarobics classes. Relaxing and healthy, swimming can be done at your own pace, and you will quickly feel the benefits.

Other Sports Suitable for the Elderly

Of course, there are countless other sports that could be suitable for the elderly. The Commonwealth Games only offer a snapshot of the activities on offer. Here are some of our top picks, but don’t forget to read our list of 8 sports that keep you active over 60.

Walking

Many of us may not consider walking to be a sport, but it can be. Getting up and moving around is good for the body and heading out into the outdoors can help build up strength whilst promoting positivity. A brisk thirty-minute walk could do wonders for you health, building up muscle, improving bone health, and keeping your heart in good shape. Taking up walking could also become a social activity if you join a club. You never know what places you will go or what people you will meet.

Golf

Having developed a reputation as the retiree’s sport of choice, golf could be ideal for getting into in later life. It is a sport that can be enjoyed at your own pace, as well as one that rewards practice and patience. Golf also works several muscle groups, helping to promote your overall fitness. If you don’t feel quite up to walking between the holes, you can jump on a golf buggy and give your legs a break.

Football

A sport that appeals to every age, football is another of the sports most suitable for the elderly. It’s also one that can be enjoyed with grandkids, offering an effective way of keeping them occupied. Football gets you moving, gets your heart pumping, and helps to strengthen your muscles. It can also improve coordination and boost your mental health. Walking football could be a more accessible version of the game, too, encouraging socialising alongside fitness.

Dancing

Everyone loves a good dance. It’s a fun way to exercise and may not feel like a sport at all. There are so many different forms of dance you can engage in, from fancy foxtrots to a more relaxed slow dance. You should be mindful of your limitations when taking up dancing, as some styles can be more taxing on the joints. For the best experience, you should take up this sport with a partner.

Take Up Sports Responsibly

Whilst these sports are suitable for the elderly, it is important to undertake new sports with caution. If you are living with medical conditions, especially, you should consult with your doctor to know what your limits are. It may be necessary for them to adjust your medication to support the change in activity levels.

The NHS recommends that you do at least 75 minutes of vigorous activity a week. This means an hour of cricket or at a dance class, with a swim session or two during the week, could get all the exercise you need. This means you can take the time needed to recover without worry.

Pay attention to how you feel and take breaks when needed. If you haven’t been participating in any sports for a while, you may struggle at first. Take all the time you need to get into your chosen sport and, above all, remember to have fun.

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