The Surprising Health Benefits of Low-Impact Recreational Sports: Exploring Fun Ways to Stay Fit

When we think of sports, we often picture intense workouts and serious training regimens. However, not everyone enjoys or is able to partake in these activities. For those who prefer more lighthearted forms of exercise, there are still plenty of options that offer both physical and mental benefits. In fact, activities such as social dancing, bowling, walking, fencing, golf, volleyball, roller-skating, and even ping pong can improve our overall health while providing enjoyable social opportunities. Let’s dive into the surprising health benefits of eight recreational sports.

1. Social Dancing

Who needs a gym membership when you can dance the night away? Not only is social dancing a fun and engaging activity, but it also has significant health benefits. According to a study conducted by the Stanford University Dance Division, those who frequently dance scored the highest among other cognitive and physical activities examined when it came to mental acuity. Dancing integrates various brain functions such as kinesthetic, rational, musical, and emotional, which can improve neural connectivity and reduce the risk of developing dementia. Additionally, social dancing can aid in stress-reduction, cardiovascular health, and social interaction.

2. Bowling

Beyond the traditional belief that bowling only strengthens arm muscles, it actually provides a full-body workout. A study conducted by Bowling World Newspaper found that an average bowler swings a cumulative 864 pounds in a full circle during a three-game series. Bowlers also walk 6/10 of a mile during a three-game series, and these focused steps can improve heart and respiratory fitness while maintaining bone density. Bowling can burn up to 240 calories per hour and provide a social and low-impact activity for people of all ages.

3. Walking

Although walking may seem like a basic form of exercise, it has numerous health benefits, such as reducing the risk of developing dementia, stoke, and type 2 diabetes. Walking also improves physical capacity for those suffering from fibromyalgia and increases sexual desire and satisfaction. In addition, walking requires nothing more than a comfortable pair of shoes, and can be easily incorporated into everyday life.

4. Fencing

Fencing is synonymous with Hollywood’s charming swashbucklers, but it also has remarkable health benefits. In a study that looked at fencing’s cognitive functions, researchers found that the sport trains cognitive functions such as planning, cognitive flexibility, initiating appropriate actions, and holding back inappropriate actions. This can ultimately counteract cognitive deterioration that comes with aging. Fencing also requires quick decision-making and visual attention while integrating full-body movements, making it a fun and stimulating activity for people of all ages.

5. Golf

Golf may not seem like a strenuous activity, but those who walk and carry their bags during a nine-hole course can burn up to 721 calories. Golfers who use pull carts burn approximately 718 calories, while those who take a golf cart burn 411 calories. Aside from the physical benefits, golf is a social activity that provides fresh air and sunlight. A study conducted in Sweden found that the death rate for golfers is 40 percent lower than for other people of the same demographic, resulting in an extra five years tacked on to life expectancy.

6. Volleyball

Volleyball may be one of the more vigorous activities on this list, but it offers unique physical and mental benefits that are often associated with low-impact sports. Volleyball requires jumping, squatting, diving, and pivoting, which can improve eye-hand coordination, flexibility, and muscle strength. Additionally, volleyball can burn up to 585 calories in 45 minutes while providing social benefits. For older adults who play chair volleyball, a study reported in the Activities, Adaptation, and Aging Journal found that players benefited significantly from the positive effects that it had on their social health.

7. Roller-skating

For those who prefer wheels over running, roller-skating is an enjoyable and beneficial alternative. Skating offers a full-body workout that improves flexibility, cardiovascular health, and stretching. Roller-skating also causes 50 percent less impact on joints than running, making it a safe option for those with knee issues. Skating for an hour can burn nearly 500 calories while providing fun and unique opportunities for social activities.

8. Ping Pong

Although it may seem like a simple table game, ping pong provides a great cardiovascular workout that improves reflexes, core tone, and joint mobility. It also stimulates brain activity since it involves eye-hand coordination and rapid thinking. As Dr. Wendy Suzuki, a professor of neuroscience and psychology at New York University stated, “In ping pong, we have enhanced motor functions, enhanced strategy functions, and enhanced long-term memory functions.” This seemingly trivial game works parts of the brain responsible for movement, fine motor skills, and strategy.

In conclusion, while intense workouts and grueling sports have numerous health benefits, there are plenty of more relaxed and enjoyable options available. Low-impact recreational sports provide surprising physical and mental benefits that can improve overall well-being in fun and interactive ways. Whether it’s social dancing, bowling, walking, fencing, golf, volleyball, roller-skating, or ping pong, there is a sport out there for everyone, regardless of fitness level or age.