10 Fun Physical and Social Activities for Vibrant Seniors

Spending time outdoors and staying active are important ways to stay energized and improve your wellbeing, regardless of your age. Studies show that nature-based activities are particularly beneficial for older adults. Doing things in nature can increase reported happiness and lead to better sleep, reduced anxiety, and improved cognitive function.

Instead of staying at home or focusing only on “boring” gym or physio exercises, seniors should try physical and social activities to keep them moving, learning new things, and enjoying their retirement. Here are 10 ways we have found to help you get started with both indoor and outdoor activities while socializing and stimulating your brain.

The immediate benefits of staying active are reduced anxiety and better sleep. But, beyond that, the CDC reports that people over 50 years of age who stay active can reduce the risk of moderate or severe functional limitations. Staying active also helps you prevent or manage chronic illnesses (according to this 2016 study). At the same time, being active is always easier in groups or with a friend, thanks to the power of accountability and the enjoyment of socializing. So, here are some ways you can tick all the boxes to stay healthy and happy as you enjoy aging gracefully.

Walking stimulates blood flow and promotes brain health and overall wellbeing. It is a low-impact way to exercise, combining movement with fresh air and being outdoors. Moreover, it can help reduce some other problems, such as swollen legs. But it is not always easy to stay motivated on your own. You may feel intimidated by navigating unknown trails or being away from other people for too long, particularly in case of an emergency. This is where walking groups come in.

Join a walking group or make your own, with several friends. An organized group provides structure and routine, and there will often be a guide who takes care of the navigation for you. Or, if you are leading your own group, this is a great opportunity to get involved in a new mental activity, stimulating your cognitive function - another win for seniors looking to stay vibrant and independent!

Finally, do not think walking needs to always be in the great outdoors. You can simply enjoy local parks and walking trails near you, without spending time driving to remote locations. It is all about making it easy and accessible, so start locally, then expand if you have the time or access.

Pick a pair of merino wool compression socks for your walking adventures. 

Dancing is fun and engaging, plus it can help you develop or maintain your balance, according to a 2021 research study. Dance classes for older people are paced at the right level for your abilities, too. And, what’s more, there are so many fun dancing styles to choose from to suit your interests and make the session even more enjoyable. You can bring a partner or get paired up in the class - a good way to meet new, fun people!

Ask for recommendations among your network or look for flyers in your local community to find your next dance class. Most will offer a trial session, so you can see if it’s for you or not. And, if you want to practice at home or simply get some additional exercise set to music, you can try some online videos such as this one.

Gardening is another excellent way to spend time outdoors to move and meet other people, even maintain your health. Studies show that gardening improves quality of life and sense of community while also reducing depression and anxiety. If growing your own fruits and vegetables is something you are interested in, or if you just want to lend a hand to others, local gardening groups are usually looking for members. However, be mindful of the strain this can place on your joints and back since gardening requires a little more mobility. Always be mindful of your posture when gardening.

Group exercise classes tailored to seniors are a great way to move and socialize at the same time. It doesn’t matter what type of exercise you go for, if you’re interested in trying it and have fun doing it. You may make new friends, bring family members or old friends along, or just enjoy the routine and structure on your own.

Our tip: Chair yoga and tai chi courses are greatly beneficial for senior citizens who need to work on balance and posture. Chair yoga helps manage arthritis and chronic pain without being too harsh on your body. Tai chi tends to be done outdoors, giving you a well-needed nature boost.

Try comfortable compression socks to boost blood flow during and after your classes.

One activity that is not as physically demanding, but still offers many mental wellbeing benefits, is any creative activity. Painting, writing, or crafting engage your brain differently may help enhance your memory, focus levels, and problem-solving. A 2023 systematic review of studies concluded that both active and passive engagement with the arts help reduce cognitive decline and improve the quality of life of senior citizens.

Senior living communities often organize such group workshops but, if you live outside one or there is nothing obvious in your area, look for in-person arts classes. A quick internet search would likely find some near you! Remember: you don’t have to be good at these activities; they simply engage the brain differently and are another way to have fun outside your home.

Staying in touch with your community is also proven to improve wellbeing and quality of life, particularly as many seniors report feeling lonely as they advance in age. This can be caused by friends or family moving away (especially children), among other things. If you struggle with mobility, you may find it difficult to get around as much as you used to, as well.

Get in touch with local volunteering groups and see what they need help with. Volunteering opportunities vary widely and can include more or less physical activities. You could tutor or give career advice to young people. You could even help older adults with chores they cannot do, for example. These are also social activities, allowing you to make new friends and expand your daily preoccupations.

Card games or trivia quizzes are also great for stimulating your brain as you get older. Why not join a local game club and see what they have to offer? Again, these are also perfect occasions to meet new people while having fun and improving your mood and cognition.

The same goes for book clubs. You can lead one with your friends or join an existing one. It will make you pick up books you would not have thought about otherwise, and it gives you some structure and clear goals every week. Meeting everyone regularly is also great from a social perspective.

Sitting around too much? Find compression socks to boost your blood flow.

Some reports suggest that senior solo travel is taking off, with people aged 55 and over favoring travel on their own thanks to flexibility and an opportunity to escape routine and daily responsibilities. However, you may find solo travel daunting or simply confusing. In this case, senior travel groups are a fantastic way to still get out of your daily routine, while meeting new people and discovering interesting new destinations.

Group tours can manage logistics to reduce your planning stress, while giving you a tailored experience based on your requests. And you get to socialize with new people, potentially making more friends in your age group. It’s a win-win!

Who doesn’t enjoy learning to cook something new and delicious? Cooking classes are another way to socialize actively, while also engaging your brain and learning new things. If you cannot find one in your area? Organize your own cooking contests among your group of friends or in your community. Each of you can take turns hosting the others and offering a signature dish. Then, have them score it, or simply enjoy the experience!

Has your family moved to a different state or feel like you’re losing touch with people you spent lots of time with when you were working? Retirement or moving home can lead to feelings of loneliness and estrangement, but the solution is not only to turn to making new friends. You can stay in touch with everyone else easier than ever with the help of technology, through video calls and group get-togethers. Seeing those you’re speaking to is so much more rewarding than simply hearing them on the phone. And, if you want to make things more interactive, you can organize a quiz night or even a remote book club with all your loved ones.

Physical activity, especially while socializing and - if possible - spending time outdoors, is great for keeping you in shape and for preventing cognitive and physical decline as you get older. But it’s also important to look out for your comfort and wellbeing when you start walking, dancing, or creating an artistic masterpiece!

Here are some tips for senior citizens looking to stay active while protecting their health.

While working out is beneficial, you need to start slowly and gradually. This reduces the risk of injury and helps you enjoy the process more. By wearing graduated compression socks during your physical activity, you support your lower limb circulation and muscles, reduce the impact of walking or dancing on your joints, and improve your blood flow to keep you healthy. They also help prevent swelling or aches and pains, keeping inflammation down and improving circulation overall.

If you’re spending more time sitting down, there is also a danger that your circulation suffers and blood and lymphatic fluid pool around the ankles. Wearing compression socks reduces this risk and is recommended for those who spend long periods of time either sitting or standing.

Discover compression socks for active seniors.

It is also important to watch out for your hydration levels as you get older. Common medications, like those for managing your blood pressure, can sometimes increase fluid loss. The same can happen if you have certain health issues, like diabetes or kidney problems. Moreover, as we age, our kidneys become less efficient, so it takes longer for the body to rehydrate once fluid levels drop.

To stay hydrated, ensure you drink water before, during, and after physical activity. In hot weather or during workouts, switch to electrolyte-rich beverages. Finally, always consult with your doctor if you frequently experience signs of dehydration (dry mouth, dizziness, dark urine, or headaches).

Nutrition is key to healthy aging as it impacts energy levels, good immune function, muscle mass, and bone density. You should always ensure you take in a good number of fresh fruits and vegetables, whole grains, and sources of lean protein (poultry and fish or beans and nuts). Having good dietary sources of calcium and protein has been found to be essential for healing from hip fractures and falls in older adults, so ensure you also consume healthy dairy.

After your activity, a few gentle stretches will help you cool down and unwind. Additionally, stretching regularly helps improve circulation in the legs. We recommend adding a few of our favorite stretching exercises into your daily routine.

References:

Charles, T., Mackintosh, D., Healy, B., Perrin, K., Weatherall, M., & Beasley, R. (2011). Merino wool graduated compression stocking increases lower limb venous blood flow: a randomized controlled trial. Advances in therapy, 28(3), 227–237. Read it here.

Fioranelli, M., Roccia, M. G., & Garo, M. L. (2023). The role of arts engagement in reducing cognitive decline and improving quality of life in healthy older people: a systematic review. Frontiers in psychology, 14, 1232357. Read it here.

Morrow-Howell, N., Hinterlong, J., Rozario, P. A., & Tang, F. (2003). Effects of volunteering on the well-being of older adults. The journals of gerontology. Series B, Psychological sciences and social sciences, 58(3), S137–S145. Read it here.

Sia, A., Tam, W. W. S., Fogel, A., Kua, E. H., Khoo, K., & Ho, R. C. M. (2020). Nature-based activities improve the well-being of older adults. Scientific reports, 10(1), 18178. Read it here.

Stawicki, P., Wareńczak, A., & Lisiński, P. (2021). Does Regular Dancing Improve Static Balance? International journal of environmental research and public health, 18(10), 5056. Read it here.

Watson, K. B., Carlson, S. A., Gunn, J. P., Galuska, D. A., O'Connor, A., Greenlund, K. J., & Fulton, J. E. (2016). Physical Inactivity Among Adults Aged 50 Years and Older - United States, 2014. MMWR. Morbidity and mortality weekly report, 65(36), 954–958. Read it here.