5 walking sports you didn’t know about (until now)

Women playing walking netball on an indoor netball court

Staying active as we age is important for good physical health and mental wellbeing. It’s important to do some form of physical activity every day, however, some things may no longer be suitable for us, and it may be necessary to tweak how we stay active. Enter walking sports – a new phenomenon helping older Queenslanders still participate in the sports they love, albeit in a modified, low impact way. Read on to learn about 5 walking sports that seniors and those living with physical limitations are embracing.

How much physical activity should seniors be getting?

The Australian Physical Activity Guidelines recommend that people aged 65 years and older get at least 30 minutes of moderate intensity physical activity most days, and preferably every day. “Moderate intensity” activities are good for your heart and lungs and can include things like taking a brisk walk, gardening, or swimming.

If you’re not already physically active, you can build up to 30 minutes gradually. Start with just 10 minutes once or twice a day. After 2 weeks, increase this to 15 minutes, twice a day. Where possible, try to incorporate different types of activities during the week, and reduce the time you spend sitting down.

What are walking sports?

Walking sports are adapted versions of traditional sports designed for people who need low impact options. They are ideal for those who may be new to exercise, recovering from injury, living with a chronic condition, or simply looking for a safe alternative. Many walking sports are team-based, helping to also build social connection, which is important for our mental wellbeing. This becomes even more important as we age.

Many of Australia’s most popular sports have been adapted into walking sport options.

Walking football

Walking football is a modified version of football (soccer) that is suitable for all levels of ability and fitness. It’s a low impact and non-contact sport where players must always have 1 foot on the ground.

The game focuses on passing rather than speed or running. Matches are played with modified formats (5 vs. 5 or 6 vs. 6) on smaller pitches with shortened game times. Walking football can be played on a variety of surfaces, including football pitches, green space, indoor centres, and tennis courts.

There are lots of registered walking football clubs throughout Queensland. If you can’t find one near you, why not form an unofficial team in your area, or go for a kick about with a mate in the local park.

Walking netball

Walking netball is a slower version of the game played at a walking pace. It’s designed for all ages and fitness levels and is a great way to stay active with minimal risk of injury. Walking netball uses a regular netball court and has 7 playing positions. Each game includes 4 quarters, which last 6 minutes each, with running and jumping not permitted.

There are several registered walking netball centres in Queensland. If you can’t find one close by, you might consider approaching your local netball association to set up a walking netball program. Or get some friends together at the local netball courts for a social game following these walking netball rules.

Golf and disc golf

Playing 9 or 18 holes of golf (without a golf cart) is a great way to get your steps up while getting out in nature. Some golf courses and parks in Queensland also offer Disc golf – played much like traditional golf, but instead of using a ball and clubs, players use a frisbee and targets. The goal is to get your disc from the tee area to the target (basket) in as few throws as possible.

Like the idea, but can’t find a disc golf course nearby? Why not play Disc golf in your local park with friends, or approach a public golf course in your area and set it up?

Pickleball

Pickleball brings together elements of tennis, badminton, and table tennis to create a sport that’s fun for all ages and skill levels. Pickleball is played on a hard surface (indoors and outdoors), as both doubles and singles, using a solid paddle to hit a plastic “whiffle” ball over a net that is 3 inches lower than a tennis net. The game usually takes 10-20 minutes, but players can participate in recreational playing sessions that can last up to 2 hours.

Pickleball is a low impact activity that is easier on the body. You serve the ball with a simple underarm hit over the net. Gameplay focuses on reflexes, reactions, and strategy, rather than overpowering your opponent with smashes, powerful serves, and speed.

There are numerous pickleball venues throughout Queensland that are registered with Pickleball Association Queensland. If you can’t find one near you, try contacting your local council or searching Facebook to see if there are any local pickleball groups in your area.

Walking groups

If traditional walking is more your thing, then there are plenty of opportunities to make it a social affair by joining a local walking group. Contact your local council for a list of walking groups in your area.

If you’re concerned about uneven surfaces or the weather, you might consider joining an indoor walking group. Did you know that there are over 40 shopping centre walking groups across Queensland? Walkers meet multiple times a week to get their steps in before the shops open. Shopping centre walking groups offer a safe, low impact walking environment year-round and are a great opportunity to connect socially with others in your area. Visit the Heart Foundation’s walking website to find a walking group near you.