Finding the right exercise for you after 65 can be tricky. If you enjoy the beach, there’s one activity that stands out for seniors. It’s fun, low-impact, and works your whole body.

That activity is beach tennis. It’s growing in popularity across the US, especially among those looking for a way to stay fit without stressing their joints. Here, we’ll explore why this sport is an excellent choice for seniors, how it benefits your health, and how to start playing safely.

Why beach tennis is a great exercise for seniors

Beach tennis offers a mix of movement, social connection, and low-impact exercise that suits older adults well. Unlike hard surfaces like concrete or gym floors, playing on sand cushions your joints, reducing strain on knees, hips, and ankles, and making it gentler than many other sports.

The soft sand also challenges your balance and stability, which helps improve core strength and coordination. The varied movements—running short distances, lunging, swinging—work different muscle groups, including your legs, arms, shoulders, and core in a balanced way. This builds strength without overworking your body.

Cardiovascular benefits are also part of the package. Beach tennis keeps your heart rate up with bursts of high-intensity movement followed by rest. This interval-style activity supports heart health and burns calories, which can aid weight management and reduce risks linked to obesity.

Besides physical health, it’s a great mental workout. It requires focus, quick decisions, and hand-eye coordination. Playing regularly can sharpen your reflexes and keep your mind alert. This mental engagement adds to emotional well-being, reducing stress and promoting a sense of achievement.

Socially, beach tennis is inclusive and welcoming. It’s easy to find or form pairs, so you don’t need a full team. This makes it perfect for seniors wanting to stay active with friends or meet new people in a relaxed setting.

In addition, the NIH reports several benefits of practising tennis for seniors.

How to get started with beach tennis safely after 65

Starting any new exercise after 65 calls for some caution, and beach tennis is no exception. To enjoy the sport while minimizing injury risk, follow these tips:

Begin slowly. Start with short sessions to let your body adjust to the sand’s resistance and new movements.
Warm up with gentle stretches and light walking on the sand before playing. Focus on your calves, hamstrings, shoulders, and wrists.
Use proper gear. Lightweight, supportive shoes made for sand help protect your feet and improve traction. Wear sun protection like hats and sunscreen.
Stay hydrated. Playing outdoors under the sun can quickly dehydrate you, so drink water before, during, and after your game.
Listen to your body. If you feel pain or excessive fatigue, take breaks and rest. Avoid pushing through discomfort to prevent injuries.
Consider lessons. A beginner’s class or coach can teach you proper technique to avoid strain and get the most from your sessions.
Play with others at your skill level. This keeps games enjoyable and safer, reducing the risk of falls or collisions.

With these precautions, beach tennis can become a sustainable and rewarding exercise routine. Its low-impact nature makes it accessible, and the social aspect adds to the fun. Starting carefully and using the right gear will help you make the most of this sport.