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Sport and Fitness Activities for Over 50s in Nottingham

There are huge benefits to staying fit and healthy when you’re older, but starting something new can often be daunting. If you’re thinking of being more active, here are six tips that could help you get fitter:

  1. Find something you love to do. You will definitely be more likely to keep doing something if you enjoy doing it.
  2. Build up steadily. People often make the mistake of pushing themselves too hard at the start but it really is important to go slowly.
  3. Do your exercise of sport with other people. Friends will encourage you and keep you going. You’ll be also less likely to quit if you plan and arrange to do an activity with other people.
  4. Plan your exercise into your schedule. Always ensure you make time to exercise.
  5. Set yourself some small and achievable targets. For example, you might want to walk for longer or have an event planned that needs training, a 5k race for example.
  6. Speak to your GP before you do something new, especially if you are not very active currently. This will ensure that you are in tip-top condition.

Good activities for over 50s

Many over 50s stop doing sport because they think that it’s too rigorous. There are plenty of activities that are great for older people. Let’s take a look.


This is an excellent sport for over 50s as you can take it at your own pace. It’s also great because you can do it alone or with a friend. Swimming is great for cardiovascular health, muscular elasticity and strength and it also reduces strength.

Walking Football

This is a great activity for people who are over 50. The same rules as regular football apply apart from the fact you’re not allowed to run!


This is one of the most popular activities for people over 50. Golf builds muscle and joint flexibility as you practise a full range of movement to swing the club.

Rambling Rugby

Rambling rugby is slow-paced and low-impact. Both men and women can get involved in this sport. There are even rambling rugby leagues!


This is something that can be played by people of any age as all it needs are two (or 4) players who dictate their own pace.

Activities for the Over-50s in Nottingham

Now, let’s take a look at some of what Nottingham has to offer for the over 50s.

    1. Fun Fitness – Zumba Gold and Fitsteps
      This is led by Erika and is a gentle, low-impact activity that has no jumping and no floor exercises. There are lots of different days and locations. Take a look here for the different sessions.
    2. 50+ Aqua Aerobics
      These sessions run on Monday, Wednesday and Thursdays at Calverton Leisure Centre.
    3. Chair based yoga
      This is a gentle yoga class that focuses on relaxation techniques in a social and fun environment. All of the movements can be done while seated in a chair. For those who are able or who wish to, there are some movements that can be done while standing either with a chair for support or without.
    4. Movement to music, Stapleford
      This is a chair-based class that is gentle. It builds confidence, prevents falls, builds up strength and improves flexibility. Find out more here.
    5. Tai Chi and Qigong for over 50s
      These classes are specially designed with over 50s in mind and take place in Bramcote and Bridgford. The classes are relaxing, friendly and encourage slow, flowing movements. They help improve physical, mental and emotional wellbeing.
    6. Walking Football
      These sessions are aimed at the over 50s or people who have limited physical abilities. The sessions take place at the Harvey Hadden Sports Village on the 5-a-side pitches on a Friday evening.
    7. Nifty Fifties
      This is a session that runs on a Tuesday at the Portland Centre. There is a range of activities suitable for everyone. The sessions use the gym, sports hall, squash courts, and pool. They play badminton, indoor bowls and table tennis too.
    8. Working Age Dementia – football
      This is a class for those aged 50+ with dementia and their carers. It takes place on a Wednesday from 3 pm until 4:30 pm at the Portland Centre.
    9. Over 50s cricket
      This takes place at Greasley Sports Centre.

Keeping fit over 50

Whatever your fitness, keeping fit over 50 is a really good idea. Remember not to launch straight into a new fitness regime without first speaking to your GP. The benefits of exercise are plentiful and can help you live a longer, healthier and happier life.