Best Physical Activities for Veterans to Stay Healthy and Connected

As we age, staying active isn’t just about physical health - it’s about keeping our independence, mental sharpness, and most importantly, our sense of camaraderie. Many veterans miss the structured lifestyle and team environment they had in the military. Staying active can help bring that back. Here are some of the best physical activities tailored for aging veterans to stay strong, engaged, and connected.

1. Walking: The Simplest and Most Effective Exercise

For many of us, long-distance running isn’t what it used to be. But walking? That’s something we can all do. Walking helps with heart health, keeps the joints moving, and is a great way to clear the mind.

Tips from Fellow Veterans:

• Start small - 10 to 15 minutes a day is better than nothing. Increase your time gradually.

• Walk with a fellow veteran or a group to make it more enjoyable. Many VFW and American Legion posts organize walking groups.

• Invest in good walking shoes. Bad footwear can lead to knee and back pain.

2. Yoga and Tai Chi: Low-Impact and Great for Flexibility

Back pain? Stiff joints? Yoga and Tai Chi aren’t just for younger folks - they help with flexibility, balance, and relaxation. Plus, many veterans find these activities reduce stress and PTSD symptoms.

Why It Works for Veterans:

• Increases flexibility and reduces stiffness.

• Helps with balance, which is critical as we get older.

• Many VA hospitals and community centers offer free veteran-specific yoga and Tai Chi programs.

3. Swimming and Water Aerobics: Joint-Friendly and Full-Body Exercise

If you have arthritis or old service-related injuries, swimming is a game-changer. The water reduces pressure on the joints while giving you a full-body workout. Many VA facilities and community centers offer free or discounted swimming programs.

How to Get Started:

• Look for VA-affiliated pools or veteran-friendly YMCA programs.

• Water aerobics classes are great for group motivation and low-impact workouts.

• Even simple movements in the water, like walking or stretching, can provide big benefits.

4. Strength Training: Keeping Muscle and Confidence

One of the biggest challenges as we age is losing muscle mass. But lifting light weights or using resistance bands can help maintain strength, protect bones, and keep you feeling capable.

Veteran Tips:

• Start with bodyweight exercises like push-ups against the wall or light squats.

• Focus on high repetitions with light weights rather than heavy lifting.

• Join a veteran-oriented gym or fitness program, like the VA’s MOVE! Program.

5. Golf: A Social and Physical Sport

Golf isn’t just about hitting a ball - it’s about camaraderie, walking, and mental focus. Many veteran groups organize golf outings, making it a great way to stay active while reconnecting with old friends.

Benefits for Veterans:

• Encourages walking (if you skip the golf cart).

• Provides a mix of low-impact physical activity and mental strategy.

• Many golf courses offer veteran discounts. Check with your local VA or veteran organization.

6. Gardening: A Surprisingly Effective Workout

It might not seem like exercise, but bending, digging, and planting all work different muscle groups while providing mental relaxation. Plus, there’s something rewarding about growing your own food or flowers.

Why Veterans Love It:

• A great way to stay busy and have a daily routine.

• Many veteran organizations, like DAV and local VA chapters, offer community garden projects.

• Good for mental health - being outdoors and working with plants reduces stress.

Staying active isn’t just about physical fitness - it’s about staying connected. Whether it’s a simple daily walk, a round of golf, or joining a group yoga session, keeping engaged with other veterans can bring back that sense of brotherhood we all valued in the service. Find something that works for you, and don’t be afraid to reach out to your fellow veterans to join in.