Fitness Activities

Swimming

Swimming gives the body a complete workout. It increases both muscular and cardiovascular fitness, but can also be a fun social activity.

During a swimming session, you burn lots of calories and build up more muscle mass because of the resistance that the water gives. Water is around 800 times denser than air. Since your muscles have to work much harder in the pool, your heart and lungs must work harder to pump oxygen around the body. This work is what improves your cardiovascular health.

Swimming is an ideal physical activity, especially for those who suffer from arthritis. This is because the water can take up to 90% of your body weight. This means that swimming will cause less strain on your joints than jogging, for example. It also helps by toning up the joints’ supporting muscles.

As going for a swim can be quite enjoyable, it can also improve your general mood. It can also improve your social life as you become a regular at the leisure center, meeting new people who enjoy swimming as much as you do.

There are other sport and fitness activities that get you into the pool as well, such as water polo and aqua aerobics.

Cycling

According to British Cycling, cycling’s governing body, more than two million people across the country now cycle at least three times a week. Going for a bike ride is a great way of keeping in shape while reducing the risk of chronic illnesses, as well as being a great form of transport to the shops or to work.

Riding a bike burns more calories than going for a jog and also has less impact on your joints, especially the knees. This is because cycling puts less pressure on them. Cycling works the whole body and can help you lose weight in the process, whilst keeping all your joints moving in a fun, outdoor workout.

As we know from the NHS guidelines, cycling for at least 150 minutes every week will improve your overall cardiovascular fitness. There are a number of cycling clubs across the country which you can join – these can combat loneliness by helping you meet new people and make more friends.

Alongside the health benefits, cycling will also help to save you money. You can ride your bike as a form of transport, rather than using the petrol in your car or paying for a bus or taxi. What’s more, fewer cars on the road helps the environment by reducing harmful emissions.

Walking Football

Maybe you were a keen footballer in your youth but haven’t felt able to play for a while? Well, you’ll be glad to learn that walking football has really taken off since its creation in 2011. This gentler version of the sport may be more appealing to the older generation.

Walking football is specifically for those over the age of 50, who may have believed that their footballing days were over. The rules are similar to that of a regular five-a-side game except of course for the most important rule: NO RUNNING. If the referee catches any player running, then the other team receives a free kick.

Walking football gives you the chance to play the beautiful game with a twist. Despite the ban on running, it still helps to keep your legs moving in a good cardiovascular workout. Above all, walking football means you can exercise without the fear of overdoing it and putting your health at risk.

Squash

Squash is an indoor racket sport that gives the whole body a great workout. Players aim to hit a hollow rubber ball against the four walls of the court in a way that means the opposition cannot return the ball.

You can burn an average of 500 calories in half an hour of playing. You will be running and reaching for the ball, meaning that all your joints will receive a good workout. Taking part in a racket sport such as squash can reduce your risk of conditions such as type 2 diabetes.

As it is a two or four-player game, squash is also a sociable game that you can play with friends. If your local gym or leisure center has a court, squash could be a good way to encounter new people who have a common interest.