55 Great Low-Impact Activities for 55+ Active Adults

Take it easy on your joints with low-impact activities like stretching, walking, swimming or cycling.
Take it easy on your joints with low-impact activities like stretching, walking, swimming or cycling.

Staying active is an important part of a healthy lifestyle. Visiting a fitness center is a great place to start, but it isn’t the only way to add some more low-impact activity to your day. Here are 55 great ideas to get you moving in a healthy and low-impact way, wherever your day takes you:

At the gym

1. Elliptical training – Take the stress off your knees by skipping the treadmill and opting for 30 minutes on an elliptical machine.

2. Stair stepping – A stair stepper gives you a tough lower body workout without the jarring motion of running.

3. Weight lifting – Whether you use free weights or strength-training machines, weight lifting builds muscle and bone density.

4. Resistance band training – Mix up your strength training by adding in a variety of resistance band exercises.

5. Calisthenics – Simple repetitive movements like jumping jacks, sit-up squats, and push-ups build strength while raising your heart rate.

6. Isometrics – Use your own body weight to build strength by holding static or stationary positions designed to provide steady resistance.

7. Indoor rock climbing – If your gym has a rock wall, strap into a safety harness and enjoy the sensation of climbing high above the ground.

8. Stretching – Increase your flexibility by working some simple stretching routines into every workout.

In fitness classes

9. Low-impact aerobics – Get your heart rate up with aerobics classes specifically designed with low-impact movements.

10. Step aerobics – Adding a step to your aerobics routine amps up your workout, burns more calories and builds a strong body.

11. Pilates – Strengthen your core and tone your whole body with regular Pilates classes.

12. Hatha yoga – A blend of strengthening and restorative postures make Hatha yoga a great workout for any body.

13. Vinyasa yoga – To really work up a sweat, this “power yoga” approach balances faster transitions with strongly held postures.

14. Zumba – Give your workout some Latin flavor with this popular dance fitness class. Zumba Gold classes make the same fun dance moves easier for older adults.

15. Spinning – Jump on a stationary bike and burn some serious calories with a high-speed spinning class.

It’s easy to get in a good workout while enjoying the outdoors by cycling, hiking or even birdwatching.

In the great outdoors

16. Walking or hiking – Strap on some comfortable shoes and explore a nature trail, a hiking path or your own neighborhood.

17. Kayaking or canoeing – Paddling in a river or lake works your upper body, back and core while also taking in beautiful scenery.

18. Cycling – Ride a bike on a scenic trail, to run errands or get around town. Bike riding is also a great activity to share with grandkids.

19. Rollerblading – Gliding around town on rollerblades is fun, easy on the joints and a great total-body workout.

20. Frisbee – Throwing around a frisbee is a great pastime whether you’re visiting a local park or relaxing in your own backyard.

21. Cross country skiing – On a winter vacation, skip the slopes and try cross country skiing for a serious low-impact workout.

22. Snowshoeing – Walking in the winter becomes a whole new experience when snowshoeing across a blanket of white snow.

23. Ice skating – Break out your ice skates to stay warm and active during a cold winter day.

24. Horseback riding – Explore a bridle trail or local park with a day of scenic horseback riding.

25. Paddle boating – Paddle boats give your legs a workout as you cruise around a lake or calm harbor area.

26. Fishing – Whether catch-and-release fishing at a local lake or heading out for a deep sea catch, stay active with some angling.

27. Birdwatching – Grab your binoculars and notebook for a long walk to seek out your favorite feathered friends.

With some competition

28. Golf – Skip the golf cart and caddy to get even more of a workout while walking your favorite course.

29. Miniature golf – You don’t have to be an experienced golfer to enjoy a day of putt-putt.

30. Pickleball – Give your joints a rest by switching tennis for a lower impact game of pickleball.

31. Bocce ball – Enjoy some friendly competition by joining a team or playing bocce ball solo.

32. Bowling – Head to your local lanes with your family, a group of friends or with a regular league for a day of bowling fun.

33. Softball – Local softball leagues are often available for players of any skill level, or you can start your own casual team.

34. Fencing – For something different, fencing builds skill and concentration along with physical fitness.

35. Croquet – Whether playing on a community lawn or in your own backyard, croquet is fun for players of all ages.

36. Horseshoes – A friendly game of horseshoes is a great addition to any picnic or barbecue.

At the pool

37. Swimming – Swimming laps is a great way to burn calories and strengthen muscles without the impact of exercising on land.

38. Water aerobics – Exercises in a swimming pool use water’s resistance and buoyancy to increase your activity while lessening the impact on joints.

39. Water walking – If you don’t want to swim, simply walking in the shallow end of a pool is great exercise. Amp up your workout by walking in a resistance pool.

40. Ai chi – Sometimes called water tai chi, ai chi combines Eastern and Western exercise to create a slow, graceful water workout that is great for body and mind.

In the day-to-day

41. Gardening – Tending flowers, planting trees and growing your own herbs and vegetables are great ways to work up a healthy appetite.

42. Cleaning – Make housework more active by playing some upbeat music and picking up the pace as you dust and vacuum.

43. Home improvements – From painting and installing shelves to grouting tile and repairing gutters, home improvement projects often keep homeowners active.

44. Wii Fit – Video games can keep you moving when you add active games like Wii Fit or Wii Sports to your collection.

45. Shopping – Whether window shopping or shopping sales, walking from store to store keeps you active. Indoor malls are also a great place to walk when the weather is cold or rainy.

46. Dog walking – Owning a dog offers many rewards, including a reason to take regular daily walks with a faithful companion.

47. Playing with grandkids – Visiting grandkids are full of energy and keeping up with their games is a fun way to stay in shape.

Studying martial arts

48. Tai chi – With slow, graceful movements, tai chi is a gentle martial art which is often used for daily exercise and meditation.

49. Qigong – Qigong is an adaptive martial art which can range from gentle tai chi style flows to more vigorous kung fu movements.

50. Aikido – Designed to turn the force of an attack against an attacker, aikido is a martial art that builds balance, strength and mindfulness.

At the dance studio

51. Ballroom dancing – Taught with a variety of styles, ballroom dancing is a social activity that keeps you moving to the music.

52. Line dancing – With easy to follow moves and no need for a partner, line dancing is a popular activity for many active adults.

53. Belly dancing – You can strengthen your core, improve your flexibility and express your artistic grace with this exotic dance style.

54. Swing dancing – For upbeat fun, swing dancing will definitely get your toes tapping and your heart rate rising.

55. Square dancing – Partner dancing, set to called movements, makes square dancing a favorite pastime for many active adults.

Can you spot the $207,744 difference between these identical homes?

Financing is the difference!

Get the details in The 62+ Loan Homebuyers Guide.

55places Mortgage is a joint venture between Mutual of Omaha Mortgage and 55places.com.
Details here.

We're here to help! (800) 928-2055

Call us to speak with a customer service representative.

Subscribe to Our Newsletter

Get Weekly Updates

I agree that 55places and its affiliates, partner providers or agents may call, text, or email me about my inquiry, which may be made with automated means. I understand that my consent is not a prerequisite for buying a property. I may revoke my consent at any time by contacting optout@55places.com. Message/data rates may apply. I also agree to 55places.com’s Privacy Policy and Terms of Use.

The Best Places to Snowbird in 2021

We’ve gathered 25 of the best places for snowbirds, including cities in Florida, Arizona, California, Texas, South Carolina, and Nevada. For each entry, we’ve also provided a list of recommended 55+ communities in the area. If you’re ready to find your own winter retreat this season, here are some of the best places to consider.

A 55+ homebuyer doing research with the 55places.com Market Insights tool.

55+ Market Insights: A New Tool for Market Research From 55places.com

55places is proud to announce the launch of an advanced real estate data tool that will better equip 55+ homebuyers to make confident decisions about the next chapter of their lives. By combining our in-depth knowledge of 55+ communities with comprehensive MLS data, this innovative tool will transform the decision-making process for prospective buyers, sellers, and real estate professionals.

About 55places

We’re changing the way people 55 and older are searching for their perfect next place. With a national network of hand-selected real estate experts, plus comprehensive information, unbiased content, and on-the-go insight about thousands of communities across the country, we’re a trusted resource paving the way from here to home. Whether you’re interested in a low-maintenance single-level residence, an active lifestyle or age-qualified community, an intimate enclave, or anything in between, we can help you make your next move the best one yet.

Scroll to Top