Why Worry About Your Knees?
Even the most high-performing athletes have to constantly consider the pressure they’re putting on their joints, so what’s the rest of us to do when we’re just looking to move our bodies? Luckily, there are plenty of sports that don’t ruin the fun of exercising by straining something in the process. Take a look around and see if there’s something new you haven’t tried yet.
1. Swimming
Swimming is the ultimate low-impact sport for anyone, as it is still an effective workout, sans the strain on your joints. Easily accessible if you’re near a beach, community centre, or lucky enough to have your own pool, swimming is a relatively low-cost and refreshing sport to partake in.
2. Walking
Another great option for someone just looking to move their body, walking is a completely free workout option that doesn’t damage your knees as much as running does. If you want it to be a social activity, you can join a walking club or call a friend during your daily adventure.
3. Cycling
A little bit more impact-heavy than the previous two options, but a great option nonetheless. Cycling lets you work out while sitting down (score), and can get you where you need to go. If you’re in a more developed area, there are likely countless biking trails available to you right in your city.
4. Tai Chi
Tai Chi is a Chinese martial art that combines slow movements, physical postures, and focused breathing. Similar to a yoga flow, Tai Chi is a great way to add some movement to your day, while reducing stress and improving balance and flexibility.
5. Golf
Golf is essentially competitive walking— kind of. There is the actual hitting of the ball, but the journey between holes is what makes this a low-impact sport. Regardless, it’s certainly less of an impact than other ball-related sports.
6. Pickleball
A younger cousin of tennis, pickleball is played on a smaller court, with lighter paddles and a slower ball speed. Typically void of jumping, quick stops, or sudden movements, pickleball will still give you a great workout— with a lower risk of injury.
7. Yoga
Yoga is a great way to stretch and strengthen your body without needing to jump around. Take a class at your local gym, or pop on a YouTube video and enjoy finding your center of gravity from the comfort of your own home.
8. Water Aerobics
A social activity for the waterbugs, water aerobics is a challenging, but low-impact activity. Like standard lane swimming, any water activity reduces joint and muscle stress and will still improve your strength, cardiovascular health, and flexibility.
Peter van der Sluijs on Wikimedia
9. Bowling
Fun for the whole family, and a sporty activity to boot, bowling combines athletics and entertainment. You can perfect your strike, enjoy some food and drink, and make fun of your loved ones for their terrible aim. What could be more fun?
10. Cornhole
A staple at any fair, arcade, or family reunion, cornhole still works those rotator cuffs when you really put the work in. It might not be the first thought of low-impact sport, but the simple act of tossing a beanbag across a lawn is an enjoyable experience nonetheless.
11. Croquet
Croquet is a low-impact sport that’s generally considered suitable for anybody. While it’s non-strenuous exercise, you’re still improving strength, balance, and coordination due to the nature of the game.
12. Dancing
For the artsy types or someone looking for something new, a dance class can be a great way to put some movement into your day. Your local gym or community centre may have a low-impact Zumba class, or you can grab your loved one and learn how to waltz like Gomez and Morticia.
13. Walking Soccer
Walking soccer is a modified version of a traditional soccer game. Typically played on a smaller field and at a slower pace, this version of soccer makes the sport available to older folks looking to stay active, individuals recovering from injuries, or anyone living with mobility issues.
14. Pilates
Pilates is all the rage in the fitness world these days, but there are many no-jumping, low-impact, or even floor-based options for those with mobility issues. The thing that makes pilates so great is that every move has easier or harder alternatives, so you can complete a workout at your own pace and skill level.
15. Cross-Country Skiing
Cross-country skiing is a seasonal activity that still provides a full-body workout. Due to the gliding movements of this particular type of skiing, the pressure is more evenly distributed across your muscle groups, making it a less stressful workout for your joints.
16. Table Tennis
While not the high-impact, muscle-straining, fast-moving pace of real tennis, table tennis can still get your heart pumping. If you’re the competitive type, challenge your friends, colleagues, or strangers to this condensed, but exhilarating game.
17. Shuffleboard
Typically seen on a cruise deck, playing shuffleboard regularly can strengthen and tone your muscles, stabilize your core, and improve your hand-eye coordination. This game is best played with some good friends, floral shirts, and a pina colada in hand.
18. Aerobics
Similar to pilates, aerobics is a workout that you can customize to your needs. Step aerobics specifically removes the need for high-impact movements altogether, instead boosting your heart rate by stepping on and off an elevated platform.
19. Barre
No, you don’t necessarily need to get your leg up there. Barre is a great way to better your posture, loosen your muscles, and tone your body, without having both feet leave the floor. Like pilates and aerobics, it’s customizable to your skillset. Can’t get your foot perfectly parallel with the floor? No problem. Just make sure those toes are pointed.
20. Weight Training
When done correctly, weight training can be an excellent low-impact exercise. Using lighter dumbbells and weight benches for support, you can get a pump no matter what. Walmart, Target, and other large retailers sell weights and kettlebells for a relatively low price, if you’d rather do your bench presses at home.
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