The types of exercise that are good for our bodies change as we grow older.
Let’s take a look at the sports and physical activities best suited to keep every age group in great shape.
Fast facts
- Pickleball is one of Australia's fastest-growing sports, with over 20,000 regular players.1
- More than a quarter of Australian children are overweight or obese.2
- Less than a third of over 55s play sport at least once a week.3
Australia may have a proud sporting tradition, but we’re less impressive when it comes to staying active as each decade passes.
A 2022 government survey found over a third of us weren’t doing the recommended two-and-a-half hours of exertion a
week, with that figure rising to nearly 60% for the over 65s.4
No wonder two-thirds of us are carrying more kilos than we should be.
So how can we motivate ourselves to get fitter if the thought of 30 long minutes on a treadmill or puffing our way up a hill
on a bike fills us with horror?
Here’s what the science says about the best sports and activities for every age group:
Kids & teens: Team sports can get them up and moving
Team sports such as netball, soccer and Australian Rules football teach children about camaraderie, following rules,
teamwork and the importance of respecting authority.
Kids will be much more likely to want to do the recommended hour of physical activity a day if it’s fun and they’re doing
it with their mates.
Many sporting clubs have programs for youngsters from the age of five or six.
Physical activity doesn't have to happen all at once, as it can be accumulated throughout the day.
20s & 30s: Jogging, joining a gym or virtual workouts
When we’re working our way up the career ladder and starting families, life can be hectic enough without the additional time commitment of organised sport.
That’s why gym workouts are huge for this age group, followed by walking and jogging.
Our bone mass peaks in our 20s so weight-bearing exercises are a great way to reduce the risk of osteoporosis in later life.6
For parents looking after kids, online exercise classes in yoga, Pilates and circuit training are a terrific option as they’re usually cheaper than in-person sessions and are flexible so can be fitted into busy routines.
40s & 50s: Walking, weights and swimming
Walking is the most popular exercise for this demographic – easy, no cost and a great way to socialise as you walk and
talk with friends.
While exercises like swimming won’t prevent the hot flushes that perimenopausal women may experience, they can help
maintain a healthy weight during menopause, which is when our bodies retain more abdominal fat.7
“The more muscle mass you have as you age, the more it’ll fight off a wiggly, jiggly body,” says Australian author and
fitness expert Annette Spanski.8
Middle-aged adults who look after themselves are less likely to develop conditions such as Alzheimer’s, heart disease and diabetes in later life, a US study found.9
Some people find that they prefer exercising alone, whereas others enjoy a team sport or walking with a friend.
60s & 70s: Walking football, pickleball
As we approach retirement, experts advise we should aim for 30 minutes of exercise at least five days a week because
we’re more prone to piling on a few extra kilos than any other age group.4
One sport soaring in popularity for seniors is pickleball.
It’s like tennis, but played with plastic paddles on a much smaller court so there isn’t as much running involved. It’s also a very social sport that can be played indoors and outdoors so is great for making new friends.
Another fast-growing pastime is walking football, designed as a fun, casual sport for older Australians as it builds strength
and suits anyone with osteoporosis or joint problems.
Slow and steady wins the race
While you may be feeling inspired to get straight into exercising, it's important to take it easy, especially if you've been sedentary for years.
You can make sure you stick to your exercise routine by:
- Starting slowly and gradually increasing the intensity
- Find an activity you enjoy and don't force yourself to stick with ones you don't
- Try to be consistent, as small and regular exercise is more effective than long and infrequent
If you overdo it and find that you've injured yourself, visit your local Blooms The Chemist Pharmacist and they'll be happy to help with muscle pains, sprains and more.
References:
1Enviroclass, The background and growth of pickleball, accessed 20 March 2025
2Australian Institute of Health and Welfare, Overweight and Obesity, accessed 20 March 2025
3The ABC, Older Australians game to find new ways to stay active through modified competitive sport, accessed 20 March 2025
4Australian Institute of Health and Welfare, Physical activity, accessed 20 March 2025
5Australian Department of Health and Aged Care, Exercise guidelines for adults (18 to 64 years), accessed 20 March 2025
6Sweat, Weak bones & Osteoporosis: Why nutrition and exercise is crucial, accessed 22 March 2025
7Everyday Health, Fitness After 40: Recommendations for Midlife, accessed 22 March 2025
8Australian Seniors, Exercising when you're over 50: Best practices and routines, accessed 22 March 2025
9National Library of Medicine, The association between midlife cardiorespiratory fitness and later life chronic kidney disease: The Cooper Center Longitudinal Study, accessed 22 March 2025