Staying active as you age doesn't have to mean logging hours at the gym. Recreational sports such as pickleball, tennis and swimming combine physical activity with coordination, quick thinking and, often, social interaction. Pickleball may be particularly appealing for older adults. One study involving players around age 62 found the sport raised their average heart rate to 112 beats per minute, providing moderate- to vigorous-intensity activity. Racket sports also force you to track a moving ball, react quickly and make split-second decisions, giving your brain a workout at the same time.
These activities may also help preserve the strength and mobility that become increasingly important with age. Tennis requires you to accelerate, stop, reach and change direction, while the impact of weight-bearing movement provides useful mechanical stimulation for your bones. Research has found tennis players had better handgrip and knee-extension strength than similarly aged adults who didn't play. Swimming offers a gentler option if your joints don't tolerate higher-impact activities, as the buoyancy of water reduces stress on your hips, knees and spine while still allowing you to strengthen your muscles and maintain range of motion.
There's another reason these activities stand apart from simply exercising alone: They can keep you connected. Research suggests sports participation is associated with greater life satisfaction and self-esteem and fewer symptoms of depression, anxiety and stress, with some benefits appearing stronger in people who participate in sports with others. One long-term observational study even found tennis players lived nearly 10 years longer than inactive participants, although that doesn't prove tennis caused the difference. The takeaway isn't that you need to become a tennis player or pickleball fanatic. Find a form of movement you genuinely enjoy, particularly one that challenges your muscles and brain while giving you an opportunity to connect with others. That's the kind of activity you're far more likely to keep doing — and consistency is what makes movement such a powerful tool for healthy aging.
SOURCE:
Health, June 24, 2026