When discussing elderly health and wellness, our initial thought often turns to physical health. It makes sense—elders face their own unique set of wellness concerns. As the body changes, so do your needs.
Yet physical health and mental health are more interconnected than you might expect. In fact, it’s estimated that about 20% of seniors manage mental health issues like depression, anxiety, and more. And there’s no shame in that, because all aspects of your health and well-being matter.
A key part of mental health and healthy aging is staying active and engaged. Engaging in regular hobbies, especially during retirement, isn’t just fun—it also contributes to a general sense of peace, belonging, and connection to others. Here are some enjoyable activity ideas to explore and the positive ways they can impact your overall health and happiness.
Hobbies and Activities for Staying Physically Active
We all know exercise is a crucial part of staying healthy, but it becomes even more important as you age. Studies show that around 1 in 4 older Americans isn’t getting the recommended physical activity they need. This can put both mental and overall health at risk.
Seniors should aim for at least 150 minutes of moderate-intensity physical activity every week. But that doesn’t mean it’s time to hit the gym. There are plenty of fun ways to stay fit after 60. Hobbies focused on physical activity can help:
- Reduce your risk of developing chronic illnesses like heart disease, cancer, and type 2 diabetes.
- Boost cognitive function and reduce the risk of dementia.
- Strengthen bones and improve musculoskeletal health.
- Enhance sleep quality.
- Reduce the risk of depression and anxiety.
Let’s take a look at some fun hobbies that will get you moving—some may even surprise you!
Gardening
Studies suggest that gardening is a fantastic way for seniors to get exercise. Physical movements like lifting, bending, and squatting are great for core strength and muscle building. But gardening can also be gentle and low-paced—at your own pace. If you have mobility restrictions, there are plenty of tools and accessories (like stools, kneeling supports, and raised beds) available to help minimize movements safely. If you don’t have space to start a garden or want to make it a group activity, consider visiting a local community garden.
Low-Impact Dancing
Certain types of low-impact dancing, like Zumba, can help boost your cardiovascular health, circulation, flexibility, and balance. Not only is Zumba a great way to get moving, but you can do it at home by following a video or online class. If you prefer a more social setting, you can join a class or group through your local senior center or community park.
Walking
Regular walking can help improve muscle strength, reduce the risk of cardiovascular disease and diabetes, enhance bone health, and lower blood pressure. Plus, it gives you an opportunity to explore your neighborhood for free. For many people, walking is a good solo activity, but you can also join a walking group if you prefer to socialize while you walk.
Yoga
Yoga is a mind-and-body practice that includes stretching and balance. It’s known to improve movement and flexibility, lower blood pressure, and alleviate chronic pain like lower back pain. When starting out, look into beginner or foundational yoga classes—there are plenty of affordable options. You may even find courses offering specialized versions like chair yoga for seniors with mobility needs or gentle yoga that focuses on seated stretching.
Fishing
Although fishing may seem like a relaxing outdoor activity, it offers a variety of surprising fitness benefits. Casting and reeling can be a full-body workout. Fishing engages different muscle groups, especially in your upper body and core, providing a low-impact form of exercise that can increase heart rate and improve cardiovascular health.
Swimming or Water Exercise
Swimming is an excellent low-impact physical activity for seniors, with less risk of injury compared to other forms of exercise. Moving in water can engage all your muscle groups, providing a full-body workout without putting strain on your joints. Swimming and water aerobics are great for heart health, improving circulation, and reducing blood pressure.
Golf
While golf may seem like a slow, relaxing game, it offers a variety of physical health benefits. Golf involves a lot of walking, even if you’re using a cart, and as we know, regular walking is a great way to get your blood flowing. Studies suggest that golf can also help build upper body strength, strengthen your core, and improve lung capacity.
Creative Hobbies for Seniors
Getting creative can be especially beneficial for seniors, boosting both mental and emotional well-being. Engaging in regular creative activities can enhance immune function and positively impact mental health conditions like PTSD, depression, and anxiety.
Moreover, engaging in a creative hobby you enjoy can stimulate the brain’s release of dopamine, a neurotransmitter linked to pleasure. And although many creative hobbies may be solitary, they can still contribute to social health—especially when you connect with other seniors in your community who share the same creative interests. Hobbies can also help you structure your day, which is particularly important for new retirees who may experience what is commonly referred to as “retirement blues.”
Some common creative hobbies include:
- Woodworking
- Art and Painting
- Crafting
- Crochet or Knitting
- Greeting Card Making
Getting started with creative hobbies is usually very simple—perhaps with a guidebook or an online class. You can also look to your local senior center or online groups to begin. There are numerous social media platforms where craft enthusiasts have formed large communities, where members can showcase their work, engage in group projects, or offer each other support. Even if you can’t get out much, you can still enjoy the social aspect of your creative hobby by sharing your interest with others.
Easy Activities for Boosting Cognitive Function
As we age, the brain—like the rest of the body—undergoes changes. The frontal cortex, which manages memory, self-discipline, and muscle control, begins to restructure. This is a normal part of aging.
However, due to these changes, seniors may experience decreased blood flow to the brain, slower neurocommunication, and increased inflammation. This can lead to occasional memory lapses, such as having to think a bit more to recall certain words or names.
Generally, this isn’t something to worry about too much. Plus, aging comes with cognitive benefits as well. Studies show that seniors often have larger vocabularies and a better understanding of the depth of language compared to younger people.
And no matter your age, you’re always able to learn new cognitive skills and sharpen existing ones—whether for problem-solving or memory. All of this helps keep your brain healthy.
Activities to Help Keep Your Mind Sharp
- Crossword Puzzles
Regularly solving crossword puzzles, especially the more challenging ones, exercises your brain. It engages different areas of your mind, helping you think through new connections, strengthen memory, boost your vocabulary, and link ideas together. Crosswords are widely available in newspapers, crossword puzzle books, or apps. - Reading
Whether you enjoy fiction or non-fiction, reading has far-reaching benefits. It stimulates the brain, reduces cognitive and memory decline as you age, boosts vocabulary, and increases empathy—things that shape how you interact with the world. Reading can also be a social activity. Check your local library for book clubs, or join online groups where you can discuss your favorite books. - Meditation
Meditation involves mindfulness techniques to achieve mental clarity and emotional calmness. It’s often used to manage anxiety and depression, but it also helps sharpen concentration skills. You can practice meditation at home during quiet moments. For beginners, there are many guided meditation routines available online, like YouTube or relaxation apps. - Trivia Games
Besides improving memory, trivia games are a great way to keep your mind sharp and alert. Trivia helps fine-tune problem-solving skills, sharpen your ability to recall information quickly, and it’s also fun to learn new things. You can join a local trivia group via senior organizations online or even search for fun trivia games to play with family and friends. - Playing Cards
Games like Rummy, Solitaire, Canasta, and Pinochle—no matter which you prefer—offer mental stimulation. Card games encourage strategic thinking, evaluating situations, and making quick decisions. Plus, card games involve a bit of math, enhancing cognitive abilities and mental sharpness through logical reasoning, problem-solving, and critical thinking. - Sudoku
Sudoku is a numbers-based puzzle where you fill in a grid with numbers from 1 to 9. It challenges your creativity, concentration, and pattern recognition. Sudoku, along with crossword puzzles, is considered a great mind-sharpening exercise that you can add to your daily routine.
Taking a Course
Lifelong learning is a crucial principle to follow at any age. Community colleges and other educational institutions offer a variety of classes that seniors can participate in, either in-person or online. Studies suggest that learning new skills helps the adult brain develop neural connections, improving brain function. No matter your interests—be it language, history, or art—you can find a course to stimulate your mind.
In Minnesota, the University of Minnesota offers a Senior Education program for residents over the age of 62. You can enroll in classes for $10 per credit or explore select courses for free.
The Benefits of Social Activities for Seniors
When you examine your daily routine, how often do you spend time with loved ones and friends? Regular social interaction and feeling connected to others have lasting health benefits.
Almost a quarter of American seniors experience social isolation. While spending time alone may not seem like a big deal if you enjoy solitude, a lack of social interactions can have a negative impact on both mental and physical health. Studies show it can increase the risk of dementia, heart disease, and even stroke.
People thrive on connection—it’s okay to need each other. Sharing life’s joys and challenges together gives greater meaning to our experiences. There are plenty of fun hobbies and activities that help you connect with others in meaningful ways.
Many seniors find value in joining sports groups, volunteering, participating in community-based recreational activities like walking clubs or chess in the park, and enrolling in new courses and classes.
How to Get Started: Creating a Monthly Activity Calendar
Before beginning any hobby, it’s important to consider your personal needs. Do you want to become more physically active? Are you seeking more social interaction? Asking these questions can help narrow your choices to something that best fits your lifestyle, interests, and health needs.
For instance, before starting a hobby that involves more physical exertion, it’s wise to consult with your doctor first. They can take into account your medical history, potential injury risks, and overall health benefits to ensure you choose an activity that’s safe and beneficial for you.
Additionally, consider your finances. Some hobbies can be more costly than others. For example, joining a tennis club may require purchasing equipment, which could be more expensive. However, simple activities like crossword puzzling or reading books are low-cost options. Before diving into new hobbies, set a budget.
If you’re unsure where to begin, look to the seasons. Certain hobbies are best suited for specific times of year. Perhaps you try swimming at the public pool in summer, but in winter, you settle in for some knitting or crocheting. Creating a monthly activity calendar filled with hobbies you want to try during different seasons might help you stay organized—and you’ll have the benefit of always having something fun to look forward to.
Mental Health and Your Medicare Annual Health Visit
While staying active is essential for mental health, sometimes you might need a bit more support. If you’re looking for an opportunity to discuss mental health with your doctor, you can start with your Medicare Annual Health Visit. During this visit, you can talk with your doctor about any symptoms you’re experiencing, and they can help you develop a personalized plan.
