As we age, staying active becomes more than just a way to stay in shape—it’s a key part of maintaining mobility, preventing injuries, and improving overall wellness. At Modern Chiropractic, we’re big believers in movement as medicine. But not all sports age gracefully with us—some can put too much strain on joints or increase the risk of injury. The good news? There are plenty of fun, low-impact sports that are perfect for staying active throughout your life.
Here are five sports that are friendly on your body but still keep you strong, social, and energized.
1. Pickleball
One of the fastest-growing sports in the U.S., especially among adults over 50.
Why it’s great:
- Low-impact on joints
- Improves balance, coordination, and agility
- Great for cardiovascular healthSocial and community-oriented
Pro tip: Pickleball is easier on the knees than tennis but still offers a great workout. Just don’t skip your warm-up!
2. Golf
This classic sport offers a blend of mental focus and light physical activity.
Why it’s great:
- Encourages walking and gentle movement
- Supports hand-eye coordination and mental clarity
- Great excuse to spend time outdoors
- Easy to modify based on mobility level (e.g., carts, fewer holes)
Pro tip: Carrying your clubs and walking the course adds a heart-healthy boost.
3. Swimming
The ultimate low-impact, full-body workout.
Why it’s great:
- Easy on the joints and spine
- Builds muscle strength and endurance
- Helps maintain flexibility
- Can improve posture and lung capacity
Pro tip: Water aerobics classes are a great alternative if you’re not up for laps.
4. Tai Chi or Qigong
These martial arts focus on slow, controlled movements and breathwork.
Why it’s great:
- Boosts balance and coordination
- Reduces stress and supports mental clarity
- Can improve sleep and mood
- Helps with joint flexibility and muscle control
Pro tip: Regular practice can reduce fall risk, a major concern as we age.
5. Cycling (Outdoor or Stationary)
Whether on a trail or a bike in your living room, cycling is joint-friendly and effective.
Why it’s great:
- Strengthens leg and core muscles
- Low-impact on knees and hips
- Improves cardiovascular health
- Easily adjustable resistance and pace
Pro tip: Use a recumbent bike if upright bikes are uncomfortable on your back or neck.
Why It Matters
Regular physical activity—especially in forms that are gentle on the joints—helps:
- Maintain mobility and independence
- Improve circulation and reduce inflammation
- Prevent falls and injuries
- Enhance mood, cognitive function, and energy levels
At Modern Chiropractic, we support patients in staying active and pain-free. Whether through chiropractic care, massage therapy, or movement recommendations, we’re here to help you keep doing what you love.
Local Resources in Portland
- Portland Pickleball Club – Community games and events
- East Portland Community Center Pool – Lap swim and water aerobics
- Tai Chi classes at Portland Parks & Rec – Accessible for all levels
- Golf courses like Eastmoreland and Heron Lakes – Walkable with scenic views
- Cycling routes – Try the Springwater Corridor Trail for a low-impact ride
References:
- Centers for Disease Control and Prevention. (2022). Physical Activity and Health: Older Adults. Retrieved from https://www.cdc.gov/physicalactivity/basics/older_adults/
- National Institute on Aging. (n.d.). Exercise and Physical Activity: Your Everyday Guide from the National Institute on Aging. Retrieved from https://www.nia.nih.gov/health/exercise-physical-activity
- Harvard Health Publishing. (2021). Tai Chi: A gentle way to fight stress. Retrieved from https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi
- Cleveland Clinic. (2022). Swimming: An Ideal Workout for Aging Adults. Retrieved from https://health.clevelandclinic.org/why-swimming-is-a-great-workout-for-seniors
- U.S. News & World Report. (2023). Pickleball is Booming Among Seniors. Retrieved from https://health.usnews.com/fitness/articles/why-pickleball-is-a-hit-with-seniors
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