Modified Sports: Keeping Older Adults Active, Healthy & Social

Why modified sports matter for older adults

Movement is a powerful tool, especially in later life. Sports for elderly individuals can bring unexpected changes. Physically, it helps maintain strength and mobility, making everyday tasks like walking, lifting and reaching less of a challenge. It also supports bone health, cardiovascular fitness and joint flexibility, all of which can decline if we stay still too long.

There’s also a growing recognition of the emotional benefits of movement. Activities that encourage regular participation, such as sport and elderly programs in community centres or local clubs, can help reduce feelings of loneliness and social withdrawal. When you’re part of a team or group, you’re more likely to build new friendships, find shared purpose and feel motivated to keep showing up.

Popular modified sports for older Australians

Below are some popular options for old people’s sports that have been adapted for comfort and enjoyment:

• Walking Football — Based on traditional soccer, this version reduces strain by eliminating running and contact. The pace is slower, the focus is on passing and strategy and there’s a strong community feel that encourages participation, not competition.

• Modified Lawn Bowls — A staple sport for older people in many retirement communities, lawn bowls become even more accessible with lighter equipment and assistive devices like bowling arms. It’s social, skill-based and offers a great way to enjoy the outdoors.

• Chair Yoga and Seated Tai Chi — These gentle practices are ideal for improving balance, flexibility and circulation. Conducted while seated, they’re especially suitable for people with limited mobility or balance concerns.

• Aqua Aerobics — Exercising in water reduces joint pressure while providing enough resistance to improve strength and cardiovascular fitness. Many community pools run seniors’ classes with trained instructors.

• Table Tennis — This sport is excellent for improving coordination and keeping the brain engaged. It’s also easy to set up in community spaces or aged care facilities.

• E-bike or Trike Cycling — For those who miss the joy of cycling but want added stability, electric-assisted bikes and adult trikes offer a brilliant solution. They’re ideal for exploring the neighbourhood or riding with family, without the physical strain of hills or long distances.

Choosing the right activity for you

If you’re considering adding a modified sport to your routine, the first step is understanding what feels right for your body and your lifestyle. Speak with a healthcare professional, physiotherapist or your Customer Care Manager to discuss any medical conditions or concerns that should be taken into account.

It also helps to reflect on what motivates you. Are you looking for connection and conversation? Do you want to improve your balance to reduce the risk of falls? Would a structured group class help bring more routine to your week?

Once you’ve identified what matters most, it becomes easier to choose an elderly people sports program that fits. Start local: community centres, senior groups and recreation centres often offer trial classes or beginner sessions. Look for classes with qualified instructors who understand the needs of older participants.

And always prioritise safety. Good footwear, adequate hydration and warming up properly are essential, no matter what sport you choose. If you’re unsure about the technique, don’t hesitate to ask for guidance.

Modified sports and independent living at home

The goal of a Home Care Package isn’t simply to manage health; it’s to empower you to live the way you want, for as long as possible. That means staying in control of your routine, engaging with others and feeling capable in your own space.

Regular participation in sport and elderly programs can directly support these goals. Improved mobility makes it easier to manage household tasks, walk to appointments or enjoy time with family. Strength and balance training helps reduce falls, which are one of the leading causes of injury among older Australians. And of course, having a reason to leave the house, interact with others and move your body can bring structure to your day.

If you’re self-managing your care, you may be able to include sport and wellbeing activities in your support plan. Learn more about how that works on our Self-Management page. Not happy with how your current plan supports your goals? You might consider switching providers or if you’ve recently been assigned a package, here’s how to get started.

Find modified sports programs near you

If you’ve been curious about trying a new activity, now might be the perfect time. Modified sports are designed to meet you where you’re at and help you go further than you thought possible. Many local councils offer free or low-cost programs tailored to older residents. Community centres and senior clubs are great places to begin your search.

You can also speak to your care provider or Customer Care Manager about incorporating these activities into your Home Care Package. If you’re not sure where to begin, you can reach out to us directly for guidance.