As we age, we may find ourselves recalling the days when sports or being physically active was a daily part of our lives. When we were little, we learned how to play various sports during gym class and on the playground. As we became young adults, our passion for sports grew as we joined our school's sports teams. Then, as grown adults, we may have continued by playing in recreational leagues. Throughout these years, sports provided us a place to connect with other teammates and competitors, while also giving us an outlet to be active. While we may not be able to participate in sports at the same level, that doesn’t mean we have to give up staying active altogether. Sports and physical activities can be even more important as we grow older, not only to keep our bodies fit but to maintain our social connections and mental well-being.
Winter in Winnipeg can make participating in sports particularly challenging. Our icy sidewalks and freezing temperatures make outdoor activities difficult. However, staying physically active during the cold months is essential, especially for older adults. Participating in physical activities can improve strength, flexibility, and mental health while reducing the risk of falls and injuries. The best part? There are plenty of winter-friendly sports and exercises that Manitoba's seniors can enjoy indoors or in warm environments, ensuring they can stay active and healthy all season long.Why is staying physically active important during winter?
The lack of sunlight and cold temperatures can make us feel more inclined to spend the majority of our time indoors. However, this can be extremely harmful to our overall well-being. Staying physically active is important for maintaining both physical and mental health. Regular exercise helps keep bones strong, muscles toned, and joints flexible, helping to prevent falls and injuries. It also supports heart health, boosts mood, and enhances mental sharpness, all of which are critical during the cold, darker months. Isolation also often accompanies winter. Group activities or sports can provide social engagement, something that can be harder to find when the weather keeps everyone indoors.Can seniors still play sports?
Absolutely! We strongly encourage older adults to explore sports designed to keep them active and engaged. Many sports can be modified to meet your current fitness level, offer low-impact options, and most importantly, be enjoyable. The goal is to find something that suits your abilities, offers opportunities to socialize, and, most importantly, keeps you active throughout the year. Many communities, including those in Winnipeg, offer specialized programs for seniors to play sports safely and without strain. And don’t forget about the Manitoba 55+ Games! This event is held around the province in June each year and features athletes competing in various sports.Considerations for seniors' participation in sports
Before diving into any sport or physical activity, there are a few considerations that need to be thought about to help us be safe and to minimize health risks. Taking the time to evaluate these aspects can help maximize the benefits of exercise while minimizing potential risks. Here’s what you should keep in mind:
Health Status
Make sure to consult with your healthcare provider if you have any pre-existing health conditions like arthritis, heart disease, or osteoporosis before starting any new activity. Especially, if you have been living an inactive lifestyle. Some sports might aggravate existing conditions or pose risks that outweigh the benefits. For instance, while swimming might be a fantastic low-impact option for arthritis, higher-impact activities like running could increase joint discomfort. A healthcare provider can help tailor recommendations to your specific needs. They may be able to help you choose a sport that strengthens your body without compromising your health.
Fitness Level
Before picking a new sport or activity, consider your current fitness level. It’s important to start with exercises that align with your current physical abilities and gradually build up your strength and endurance over time. If you haven’t been active recently, gentle activities like walking or chair yoga can serve as a good starting point. As you get stronger, you can progress to more challenging sports like pickleball or cycling. By starting small and pacing yourself, you can better avoid major injuries and make exercise a sustainable part of your routine.
Fall Risk
Falls are a serious concern for older adults, especially during the winter months when icy conditions increase the likelihood of an incident. To minimize your risk, make sure you have a safe method of transportation. Also, consider opting for activities with a lower chance of injury, such as swimming, yoga, or indoor walking. Additionally, wearing a medical alert device like the On the Go mobile button and the On the Go Smartwatch can help keep you safe & provide peace of mind. This device ensures that in the event of a fall or medical emergency, help is just a button press away. It’s a great tool for maintaining independence while staying active.
Indoor vs Outdoor Activities
Our winters can be harsh, making outdoor activities challenging and, unsafe. Fortunately, there are many indoor options available. Local recreation centres and community hubs often offer senior-friendly programs, allowing you to stay active and social regardless of the season. Choosing indoor activities during winter is a practical way to prioritize safety while maintaining an active lifestyle.Top 5 indoor sports for seniors
Winter doesn’t have to be an excuse to stop participating in sports. Here are five senior-friendly indoor sports that can be enjoyed even on the coldest days:
Pickleball
Pickleball has quickly become one of the most popular sports loved by both younger and older adults. And for a good reason. It’s a lot of fun and the intensity of play can be modified to meet the needs of the individuals playing - helping to reduce stress on joints while still allowing you to work your muscles, improve flexibility, and improve your cardiovascular endurance. Pickleball has become so popular that it was just announced that a new facility with 10-12 courts will open in Winnipeg in 2025.
Swimming
Swimming remains one of the best low-impact exercises for older adults. Exercising in the water helps reduce stress on joints while allowing you to work your muscles, improve flexibility, and increase cardiovascular endurance. For those with arthritis or other joint conditions, swimming can offer much-needed relief and movement without the risk of injury.
Bowling
Bowling is a great sport for seniors looking to maintain their coordination and balance. It’s a low-impact activity that requires some slow-paced walking and adds an element of fun competition. It's also a great opportunity for socializing, great for combating isolation during the winter months. Many local bowling alleys offer both league and casual play for seniors.
Table Tennis
Table Tennis (sometimes called Ping-Pong) is a great way for older adults to exercise their hand-eye coordination, reflexes, and balance all while enjoying the perks of being indoors. Whether played recreationally with friends or in a more competitive setting, it’s a fun and social way to stay physically engaged. A special bonus, unlike the other sports we’re listing, it can be played from the comfort of your own home!
Golfing
We know what you might be thinking. “Golf is an outdoor sport.” But, golf is a fantastic physical sport that can be enjoyed year-round. We’re of course referring to indoor golf facilities and the rise in popularity of Golf Simulators. Facilities like the golf dome allow you to practice your swing in a climate-controlled environment. You can refine your skills without braving the cold, making them an excellent option for winter. Venues like the Golf Dome also offer mini golf options and other fun social indoor activities. This is a great option for anyone looking for a new physical activity during winter or for anyone looking to improve their skills before the summer golfing season.4 non-sport activities for seniors
If the competitiveness of sports isn’t your thing, there are still plenty of non-sport activities you can try to stay active, connected, and engaged during the winter:
Strength Training
Your strength may naturally decline with aging. Keeping your muscles and bones strong is essential for anyone wanting to stay mobile and independent as they age. Strength training is a great option. Many gyms and community centres like the YMCA & The Rec Centre in Winnipeg offer strength training programs specifically designed for older adults, focusing on light weights and resistance exercises. If transportation during the winter is a concern, there are plenty of home strength training workouts that can be done at home with everyday household items like soup cans.
Dancing
Whether it’s ballroom dancing, line dancing, or simply dancing to music, this activity provides both physical and emotional benefits. Many community centres and recreation facilities in Winnipeg host dance classes specifically for seniors, helping to improve coordination, balance, and cardiovascular health.
Yoga or Tai Chi
Both Yoga and Tai Chi combine physical movement with mental focus and breathing techniques, offering a holistic approach to health. Practicing one of these activities can enhance flexibility, improve balance, and strengthen muscles. They also promote relaxation and have been shown to reduce stress, making it a powerful tool for mental well-being. Both are adaptable to different fitness levels, so seniors can choose a pace and style that works for them.
Stretching and Light Resistance Exercises
Stretching is vital for maintaining flexibility, improving balance, and reducing stiffness, particularly as we age. Pairing stretching with light resistance exercises can improve muscle tone, enhance circulation, and support joint health. These activities are low-impact and can be easily integrated into a daily routine, helping seniors stay mobile and independent.
The cold weather and slippery surfaces may indeed present challenges for seniors looking to stay active. But, with the right sports and activities, it’s easy to remain physically engaged. Whether you want to add some competition into your life or spend more time with people in your community, staying active is essential for a healthy and happy life. There are plenty of options for seniors to keep moving indoors. By incorporating physical activities into your routine, you not only improve your health but also combat feelings of isolation and promote mental clarity. If you are looking for resources to help point you in the right direction, organizations like Active Aging Manitoba provide a variety of resources and can help you get started. Manitoba has many Active Living Centres that provide different activities for older adults. See a list of options provided by the WRHA here.Blog by: Maor Tsitrin
*This article is meant to be informational in nature and should not replace the advice of a trained healthcare professional. What works for some individuals, might be harmful to others. Consult a professional before making any significant changes.
