As you age, paying attention to your fitness and health becomes increasingly important. However, many seniors find it difficult to get out and about, especially if they live alone. Fortunately, there are many low-impact sports you can try at home. Low-impact sports can help you improve flexibility, manage your weight, and maintain your health. All while having minimal risks of injury. Here are some low-impact sports you can try at home:


Badminton is a great way to improve your balance and coordination. It also helps to strengthen your muscles and improve your flexibility. This is because you’ll be on your feet, moving around, and reaching for the shuttlecock. Depending on how you play, this can help you get a great cardio workout. Moreover, playing badminton outdoors will also let you enjoy the fresh air, which increases the amount of oxygen in your body that supports your overall health. To get started, you only need a badminton racket and a shuttlecock. But suppose you really want to step up your game. In that case, you can also consider having your own badminton court built in your backyard along with a net, making it a fun activity for family and friends.


Bowling is a great way to get some exercise and have fun at the same time. It is a low-impact sport that can improve your balance and coordination while strengthening your muscles and increasing your flexibility. This is because when you bowl, you walk, carry the ball, and swing your arm back and forth in a consistent motion. This simple movement helps work out your arms, shoulders, legs, and core. So if you want to enjoy this sport and its health benefits at home, you can do so without traveling to your local bowling alley. You can have your own mini bowling alley installed at home that will provide you with the full setup, including the lane, a scoring system, and a string pinsetter. Getting your own setup at home will let you enjoy this beloved sport anytime you want, without having to leave your house.

Table Tennis

Table tennis is an ideal indoor activity for seniors because it does not require a lot of space. This is because the table for this sport can often be folded and stored when not in use. Table tennis is also a very fast-paced game that can help improve your hand-eye coordination, concentration, and provides you with an aerobic workout as you play. Likewise, it practices your reflexes and can be played solo or against another player. However, if you’re just starting out in the sport, you can first practice by playing table tennis against a wall and gradually increase the difficulty by playing against another person.

Table tennis paddle and ball


Swimming is a great way to exercise without putting any stress on your joints. This is because water can make you feel lighter and take some of the impact off your body. In fact, this activity can also be used for therapeutic purposes, such as helping you to recover from an injury. Likewise, swimming is also a great cardio workout, which can help increase your heart health and help you stay fit. It is also a relaxing activity that can help reduce anxiety and improve mood. Moreover, if you have a pool at home, keep it well-maintained and clean to enjoy this activity to the fullest. A well-maintained pool can help you extend its lifespan while providing you with a place to relax and exercise in your own backyard.


Golf is another excellent low-impact sport for seniors. It’s often used as a social activity, but it’s also a great way to get some exercise. Golfing requires walking, which is excellent for seniors who want to improve their fitness without putting too much strain on their bodies. It also involves coordination and focus, which can help keep your mind sharp. Being outside on a golf course can also help you get some fresh air and a healthy dose of vitamin D from the sun. This will give you a boost of energy and help improve your mood. With enough backyard space, you can have your own golf course at home and even design it according to your abilities.

There are many low-impact sports seniors can try at home to improve their fitness and health. Each sport has unique benefits that can help seniors become healthier and more fit. Choose one or two that interest you the most and give them a try for a week or two. You may be surprised at how much fun you have and how good you feel after just a short time.

Share post:
Scroll to Top