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Game, set, health

Feel like your exercise routine needs a shake-up? Or perhaps it needs a rethink after a health issue or injury? Here are five ways to keep moving that you may not have tried.

Walking netball

For those who donned the Wing Attack or Goal Shooter bib in their younger years, this is a chance to revive all the enjoyable aspects of playing netball without it being as physically demanding.

By tweaking a few of the rules, the game moves at a slower pace and lets seniors get out on the netball court and have fun.

It reduces the risk of injury, with a “no jumping” rule. Players must keep both feet on the ground.

When a player receives the ball, they can take one to two steps before they must pass or shoot, and they can hang on to the ball for up to four seconds.

Maybe you’ve never played netball in your life. It’s not too late to give it a shot. The main aim is to have fun, meet people and build strength, balance, flexibility and circulation at the same time.

Chair yoga

Love the idea of keeping up a yoga practice as you age but worry that you may not be able to downward dog like you used to? Chair yoga could be the answer.

Perhaps you’re resuming an exercise routine after an injury or a health issue, or you’re feeling the effects of some extra kilos. Or maybe it’s your first foray into yoga.

Chair yoga is a gentle form of yoga that’s seated. Alternatively, you can stand and use the chair as a form of support.

One of the main advantages of chair yoga for seniors is that it provides some extra support and helps you to stay balanced as you move through the exercises. That means you can focus on connecting with your body and breath without worrying that you might fall or stumble – a great way to get the benefits of yoga but avoid any injuries that may put you off.

Pole walking

What started out as a way to keep Finland’s cross-country skiers in peak condition during the off-season has become another fitness trend.

Pole walking or Nordic walking (picture walking with a set of ski poles) as opposed to simply walking can have a number of benefits.

This cross-country discipline increases the cardio element of walking by 20-25 per cent, tones and strengthens the upper body and arms, engages 90 per cent of the body’s muscles and is easier on the body than simply walking, which is handy if your back, hips, knees, ankles or feet don’t enjoy walking as much as they used to.

You can do pole walking solo, with friends or organise a day out with your Probus Club.


If you’re a water baby, an exercise class in a swimming pool is probably your idea of bliss.

Aquafit or aqua aerobics is a great way to improve muscle tone and cardio fitness. Exercising in water offers equal resistance so you can achieve overall body fitness because multiple muscles are worked simultaneously.

If you want to work your way up to trying a class, you could start by doing some walking laps in a swimming pool.

Seniors exergaming

This activity combines low-impact exercise and games using modern technology. It’s perfect for the person who likes variety. You could try anything from tenpin bowling to golf; tennis to skiing; soccer to basketball.

Some of the physical benefits include improved balance and coordination as well as disease prevention. The combination of the exercise and a mental challenge helps stimulate the brain, and it’s a fun thing to do with a group of people.