Which Gentle Sport Best Reduces Falls in Older Adults?
Pétanque, aqua aerobics, golf, Nordic walking and tai chi are five gentle sports that are very popular with older adults. But only one has clearly been shown to reduce falls. Here we explain which one it is and how to choose based on your knees and your budget.
Why Preventing Falls Matters
According to the WHO, falls are the second leading cause of unintentional injury deaths worldwide. That is why it recommends that people over 65 work on their balance and strength at least three days a week.
All five of the sports we looked at offer some benefit. However, only one has clear evidence that it reduces falls.
Pétanque and Aqua Aerobics: Gentle and Accessible
Pétanque was born around 1907 in La Ciotat, when a player with rheumatism could no longer take a run-up and threw from a standing position, feet planted. That is where its name comes from, which has Provençal roots. It works your aim and your knees, but burns few calories: roughly 150 kilocalories an hour, as an estimate. Ask at a municipal club: some lend out boules, and you will have a regular game every week. When picking up the boules, bend your knees, not your back.
In aqua aerobics, with the water at chest height, your joints bear roughly a third of your body weight. That makes it a good option if you have osteoarthritis or are overweight. Its drawback is that, because it is low-impact, it does little to stimulate bone. It is best combined with walking. You can start with two sessions a week at a municipal pool.
Golf: Benefits With Caveats
Walking an 18-hole round adds up to about eight kilometres. A Swedish study of around 300,000 golfers linked it to lower mortality.
That figure needs to be read with care: it is an association, and golfers tend to have higher incomes. Also, if you use a cart, you skip the walking. It is an expensive sport and it is hard on the lower back and the elbow. If you want to take it up, start with lessons at a driving range and learn to rotate from the hips.
Nordic Walking: Two Extra Points of Support
The poles add work for the arms and back. It is estimated to burn 20% more energy than ordinary walking. They also give you two extra points of contact with the ground.
The most common mistake is dragging the poles. The correct technique is to plant them behind you, at an angle, and push off. Ideally, learn with an instructor over two or three outings.
Tai Chi: The Best for Reducing Falls
A Canadian study video-recorded more than 200 falls in care homes. The most frequent cause was not tripping, but shifting weight incorrectly from one foot to the other: four out of every ten falls.
That is exactly what tai chi trains. Every movement shifts your weight slowly from one leg to the other. According to a 2019 Cochrane review, it reduces falls by around 20%.
You do not need any equipment. Look for classes at senior centres or sports centres, two or three a week, and expect it to take months, not weeks, to see results. If your knees bother you, keep them only slightly bent.
Verdict and Precautions
For preventing falls, tai chi is the best option. If your knees are worn, choose aqua aerobics. If you are on a tight budget, any of them except golf.
If you have existing medical conditions or past injuries, or are over 40 and not physically active, check with your doctor first.
Frequently asked questions
Which gentle sport reduces falls the most?
Tai chi. According to a 2019 Cochrane review, it reduces falls by around 20%.
Which sport is best if I have osteoarthritis or knee pain?
Aqua aerobics, because with the water at chest height your joints bear roughly a third of your body weight. It is best combined with walking to stimulate bone.
How many days a week should I do balance exercises after 65?
The WHO recommends working on balance and strength at least three days a week.
How long does tai chi take to work?
Expect it to take months, not weeks, with two or three classes a week.
Informative article written with the help of AI tools from the verified script of the video. The video is in Spanish.