[Sports] Play that gets you moving. A roundup of exercises perfect for adults.
“I haven’t been active lately.” Now that we’re adults, I bet many of us feel that way.
Unlike our student days, life is busy with work and family… Sometimes you get the urge to exercise again, right?
So in this article, we’re introducing ways for adults to enjoy moving their bodies—fun sports and activities!
We’ve picked out a wide range, from light, icebreaker-style activities you can enjoy casually to new sports that have been getting attention in recent years.
Be sure to read to the end and find the one that fits you best!
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[Sports] Play that involves moving your body. A roundup of exercises perfect for adults (1–10)
pottering (leisurely cycling)
It’s the image of a relaxed, aimless ride around the area on a bicycle—more like a casual stroll than a serious ride.
Regardless of the type of bike, you don’t need any specialized gear like special shoes, so enjoy that easygoing feel to the fullest.
Even though it’s just a stroll’s worth of effort, you’re still moving your body by pedaling, which makes it an appealing way to get some gentle exercise without overexerting yourself.
Riding your own bike offers familiarity and peace of mind, but pottering around on a rental bike in a town you’re visiting is also highly recommended.
bouldering
When it comes to physical activities, bouldering is definitely the go-to.
It’s a simple exercise where you just climb walls, but it’s pretty intense since you use your whole body.
Still, even if it looks hard, it’s surprisingly enjoyable for just about anyone.
The fun part is coming up with a strategy and figuring out how to make your way up as you go.
It’s also said to be effective for maintaining fitness and losing weight.
You can start easily by going to a gym, so it might be perfect when you feel like getting some exercise after a while.
You’ll get a sense of accomplishment, and you’re sure to discover something new.
Ball relay
This is a game where teams line up and race to pass a ball to a designated spot as fast as they can.
Players alternate between passing the ball overhead and through their legs, moving it along to the next person.
It’s not just about the speed of the ball or how quickly players reposition; teamwork—like how smoothly the ball is received—also plays a key role in winning.
If there’s a big height difference among members, passing can be tricky, so form teams with balance in mind.
You can also raise or lower the difficulty—and the excitement—by adding more passing methods or changing the order of how the ball is passed.
[Sports] Active Play: A Roundup of Perfect Exercises for Adults (11–20)
Red light, green light
How about reliving your childhood and enjoying a round of “Daruma-san ga koronda,” a game everyone played as kids? The key points are the timing of the chant and how you advance, so it’s a good idea to plan your strategy before you start.
It’s a game you can enjoy anywhere, and choosing a field with obstacles can make the mind games even more exciting.
If the simple rules feel too easy, adding restrictions to how you move, stop, or chant could make it even more fun.
Footgolf
It’s a sport that combines soccer and golf, where you kick a ball with your foot and send it into a cup on the green.
To enjoy it to the fullest you’ll need a large field like a golf course, but it’s appealing that it requires fewer pieces of equipment than golf.
Not only the power of your kick matters—techniques like aiming where to send the ball are important, too, and the strategic element of golf comes into play, so even those who aren’t confident in soccer can enjoy it on equal footing.
Because the motion of kicking the ball uses your whole body, it’s a sport that can really help build muscle.
Padel
It’s a sport played on a special court surrounded by glass, combining elements of tennis and squash.
It’s played in a two-on-two doubles format, with teams aiming to score points through rallies like in tennis.
A key feature is shots that make use of the surrounding glass, allowing players to fire powerful returns at their opponents.
However, if the ball hits the opponent’s glass without bouncing first, it counts as a fault, so tactics and strategy are crucial for scoring.
Because play can extend outside the court, it’s easier to return the ball, making for longer rallies—one reason it’s enjoyable for a wide range of players.
futsal
Futsal is a sport often described as a simplified version of soccer.
Because it’s played with five players on each side, you can play even in small spaces.
It’s great for getting together with friends in your free time and working up a sweat without any pressure.
The fact that you can easily enjoy it even in urban areas is another draw.
It’s perfect when you want to relieve stress or deepen communication.
Why not use futsal to adopt a healthier lifestyle? Moving your body together in a fun way can even help solve a lack of exercise.
Give it a try sometime!