For years, walking has been considered the go-to activity for seniors. But recent health insights reveal that another form of exercise might be even more beneficial for those over 60 — and it may surprise you.
Why Fitness After 60 Matters More Than Ever
As we age, maintaining mobility, balance, and muscle mass becomes essential. Regular physical activity after 60 not only helps prevent falls and joint stiffness, but also supports cardiovascular health and boosts mood. While walking is still a great low-impact option, it doesn’t stimulate all the muscle groups or improve coordination the way some other activities can.
So… What’s the Best Sport After 60?
Experts now agree that the ideal sport for seniors is swimming. Yes — not walking, but swimming. And here’s why it stands out:
“Swimming combines cardio, strength, flexibility, and low joint impact — it’s the full package for seniors,” says Dr. Marianne Lefèvre, a geriatric physiotherapist.
Unlike walking, swimming uses the entire body: arms, legs, core, and back. It improves lung capacity, builds lean muscle, and strengthens the cardiovascular system — all without putting pressure on the knees, hips, or ankles.
Benefits of Swimming Over Walking
| Benefit | Walking | Swimming |
|---|---|---|
| Full-body muscle engagement | ❌ | ✅ |
| Joint-friendly impact | ✅ (low) | ✅ (very low) |
| Cardiovascular improvement | Moderate | High |
| Balance and coordination | Moderate | High |
| Enjoyment / relaxation | Depends on pace | High (soothing effect) |
The table shows that while walking has its merits, swimming offers more complete benefits for aging bodies.
Other Reasons Swimming Is a Winner
- Boosts mental clarity and helps reduce anxiety
- Improves sleep quality
- Supports weight control more effectively than walking
- Encourages social interaction through group classes or water aerobics
“But I Don’t Know How to Swim…”
You’re not alone. Many people over 60 haven’t swum in years — or ever. But there’s good news: most pools now offer introductory or gentle aqua fitness classes tailored for seniors. The exercises are performed in shallow water and are focused on mobility, resistance, and light cardio — no need to dive in head-first.
One Tip Before You Start
Before taking up swimming or any new sport after 60, always consult your doctor, especially if you have chronic conditions like arthritis, osteoporosis, or cardiovascular issues. In most cases, swimming is even recommended for these ailments.
Don’t Rule Out These Other Great Options
While swimming takes the lead, other sports are also suitable for older adults, depending on preferences and health status. These include:
- Cycling on flat paths (with an e-bike if needed)
- Yoga or Tai Chi for balance and flexibility
- Rowing machines for gentle strength training
But among all, swimming remains the top pick for its versatility, safety, and holistic benefits.
