Tennis and cycling are both popular and effective exercises, but they might not always be the best choice for aging joints. For many people over 60, these sports can put too much stress on the knees, hips, and back. So what’s a better option?

Swimming stands out as one of the most joint-friendly activities for older adults. It offers full-body movement without impact and helps build strength, balance, and endurance safely. Here, we’ll explain why swimming is such a good fit for people over 60 and how it helps maintain mobility. We’ll also share other low-impact sports that offer similar benefits.

Swimming: the top choice for your joints after 60

Swimming is one of the most complete and forgiving forms of exercise for people over 60. The buoyancy of water supports your body weight, which takes pressure off your joints and spine and makes it much easier to move without pain. Unlike running or more intense sports, it won’t strain the knees, ankles, or hips.

But besides avoiding the stress on your body, this activity also helps strengthen the muscles that support your joints. As you move through the water, your muscles work harder than they do on land, thanks to the resistance the water creates. This builds strength and stability in a way that’s gentle and effective.

It also supports heart and lung health, which becomes even more important with age. A stronger cardiovascular system can reduce fatigue, boost energy, and lower the risk of issues like heart disease or stroke. It’s a simple way to stay active without overexerting yourself.

Swimming is also great for common problems like back pain and stiffness. The weightless feeling in water allows your spine to stretch and move freely, helping ease tension and improve posture. At the same time, the wide range of motion in swimming keeps your joints flexible and lowers the chance of injury.

As balance tends to decline with age, swimming can help by strengthening your core and improving coordination. It also supports better sleep, reduces anxiety, and gives you a chance to stay social through classes or swim groups.

Other joint-friendly activities for seniors

If swimming isn’t accessible or just isn’t your thing, other exercises offer similar low-impact benefits. Take a look at these:

Water aerobics: Like swimming, these classes use water’s resistance to build muscle without stress on the joints. It’s a great option if you prefer group workouts.
Tai chi: This slow, flowing practice improves balance, coordination, and joint mobility. It’s useful for preventing falls and easing stiffness.
Yoga: It focuses on flexibility, strength, and joint alignment. It can reduce pain, improve your range of motion, and support better posture.
Walking in a pool: Pool walking is an excellent entry-level exercise that’s easy on the joints and helps with circulation and leg strength.
Chair exercises: For those with limited mobility, seated workouts can help build strength and improve flexibility with no joint strain.

Each of these activities offers a way to stay active without overloading your joints. They can also help you stay consistent with movement, strong, and pain-free well into your later years.