Here are some less ordinary workouts for seniors

Think you're too old to play football? Try walking football instead (no running allowed obviously!). — dpa

Calisthenics, swimming and Nordic walking are classic forms of exercise for seniors.

But there are non-traditional ways to stay in shape too.

What’s important is that you enjoy the activity and the risk of injury is low.

So, what is it that you enjoy doing, or used to enjoy doing?

If you’ve entered your so-called twilight years and are looking for something to keep those old bones in motion, this is the first question you should ask yourself, advises Philip Messerschmidt, a personal trainer for seniors and latecomers to exercise and sport.

The second question, he says, is whether it’s still safely doable "because, after all, physical limitations are often present.”

If you feel fit enough, and ideally, your doctor gives you the green light, you could play table tennis for instance.

“Among other things, it improves hand-eye coordination, agility and mobility,” he says.

The competitive nature of sports such as table tennis is positive as well, he remarks, noting that for many people it’s more fun than jogging or doing calisthenics by yourself.

Another suitable sport is walking football.

“The rules are similar to those of normal football, but running – either with the ball or to the ball – isn’t allowed,” explains Rainer Kuepper, who trains a walking football team in Germany.

The sport is perfect for people who love to play football, but are no longer up to playing on a standard football side due to their age or physical condition.

The pitch measures 20m by 40m, there are no goalkeepers, and usually has six players per side.

"The ball mustn’t be kicked above hip height,” Kuepper says, adding that tackling and rough physical contact aren’t allowed either.

The rules are aimed at avoiding injuries and overexertion.

Fifty-five is the minimum age requirement for players on his team, and there’s no maximum.

"We’ve got one senior who celebrated his 80th birthday last year,” he shares.

He has players with an artificial hip or knee, which is no obstacle to playing walking football.

If you prefer locomotion on wheels to walking – which is, after all, pedestrian – then senior inline skating may be for you.

”Inline skating boosts body control along with endurance,” says Messerschmidt, and points out that the former is particular important for older adults in avoiding falls.

“On the other hand, you shouldn’t underestimate the risk of falling during inline skating,” he cautions, so you need to carefully weigh the risks and benefits.

While inline skating wouldn’t top his list of exercise options for seniors with physical impairments, he says those who are still fit and athletic – and wear the right protective gear – could certainly try it out.

Some German programmes use shopping trolleys to train senior beginners.

If music makes you want to move, dancing could be your best choice.

So long as your blood pressure isn’t too high and other risk factors aren’t in the way, you might even give Zumba classes a go, suggests Messerschmidt.

Zumba is an aerobic fitness programme performed primarily to Latin American dance music.

Or you could take a line dancing class.

Line dancing is a type of choreographed country-and-western dancing in which the dancers line up in a row.

Because of the various step sequences, turns and changes of direction, it’s great for seniors, according to Messerschmidt.

It keeps you agile, he says – “mentally too".

Another plus is that line dancing classes often include participants both young and old, so the older folks can also benefit from the infectiousness of youthful joie de vivre.

Unfortunately, the Covid-19 pandemic has severely interfered with many sports and recreational activities, something that Kuepper knows all too well.

"For months we weren’t allowed onto our grounds, and then we had to put up with restrictions on the use of our changing room and showers,” he says.

His team is currently able to train again.

Despite all the recent adversity, seniors would do well to stick to, or resume, their preferred form of exercise as far as circumstances permit. – By Julia Felicitas Allmann/dpa

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