Staying active and exercising can be harder as you age. If you are having a hard time getting the perfect exercise routine, think about water aerobics. Water exercising can get your heart rate up but is easier on your bones and joints. Try these best seniors’ water exercises and reap the benefits.
What are Water Exercises for Senior Citizens?
Most water exercises are similar to activities that people perform when they workout on land. There are different types of physical activities that make up water exercise programs ranging from general aquatic exercise classes to water aerobics.
It is just as important when exercising in the water as it is when exercising on land to warm up your muscles by doing a series of stretching exercises before beginning your water exercise program. The exercise program should also end with a set of cool-down exercises.
The Best Seniors’ Water Exercises and Activities:
Some of the following types of exercises and activities are often performed as part of a water exercise program while others are specific types of water exercise classes:
- Stretching
- Jumping jacks
- Hopping
- Side bends
- Cross country ski movements
- Walking
- Walking in place
- Jogging
- Jogging in place
- Running
- Running in place
- Aerobics
- Ballet
- Kickboxing
- Tai Chi
- Yoga
- Movements for strength training
The Most Common Water Exercises for Senior Citizens: Water Aerobics
Physical activity is crucial for maintaining physical and mental well-being, particularly as you age. While advancing age may bring about physical limitations and health challenges that restrict your ability to partake in previous activities, there are ways to overcome these obstacles and continue leading an active lifestyle.
Water Aerobics
Water aerobics tailored for seniors offer enjoyable, low-impact exercises that provide a comprehensive full-body workout while minimizing strain on your joints. Explore our guide for ten engaging water exercises to kickstart your fitness journey.
Sample Routine
Here’s a simple and enjoyable water aerobics routine suitable for beginners:
Warm-up (10 minutes):
- Begin with gentle movements to warm up your muscles.
- Perform water marching for five minutes to get your heart rate up.
- Do 10 standing push-ups to strengthen your arms.
- Follow with 10 calf raises to work on your lower legs.
- Complete the warm-up with 10 knee lifts and 10 arm curls.
Cool down (10 minutes):
- After the main exercises, ease into a cooldown period.
- Perform light stretches and relaxation exercises for five minutes.
- Finish with a few minutes of slow-paced walking in the water.
Be attentive to your body’s signals and take breaks whenever necessary. If you experience discomfort or dizziness, it’s crucial to stop immediately and seek advice from a medical professional.
Physical activity offers numerous benefits for your physical, mental, and emotional health, contributing to prolonged independence. Water aerobics, in particular, provides a variety of advantages:
Physical Benefits:
- Enhanced cardiovascular fitness
- Improved balance and coordination
- Reduced risk of injury
- Weight management and improved metabolism
- Increased muscle strength
Mental Benefits:
- Social interaction
- Stress reduction
- Cognitive stimulation
- Better sleep quality
- Enhanced mood and overall mental well-being
To facilitate your transition into a workout routine, it’s essential to begin slowly and progressively intensify your exercises over time. Incorporating gentle stretches before your workout and regular breaks between exercises can be beneficial. Here are ten enjoyable, low-impact water aerobics exercises tailored for seniors to help you maintain fitness and well-being:
Swimming
Swimming offers a comprehensive workout, enhancing flexibility and range of motion. For those less experienced, swimming under supervision is advisable for safety.
Water Walking or Jogging
Aqua walking or jogging adds a fun twist to your fitness routine. It’s beginner-friendly and suitable for those new to water aerobics.
Instructions:
- Position yourself in the pool’s shallow end, securely planting your feet on the pool floor.
- Walk slowly from one wall to the other.
- Once warmed up, transition into a gentle jog.
- Repeat the routine according to your comfort level.
Water Marching
Water marching is akin to land-based marching but gentler on your joints. The resistance of the water increases the intensity, making it an effective exercise for enhancing muscle strength and flexibility.
Instructions:
- Stand in waist-deep water in the pool.
- Lift one leg to knee level while keeping your posture upright.
- Lower the lifted leg and alternate with the other leg, mimicking a marching motion.
- Repeat the sequence five to ten times.
Water Jumping Jacks
Water jumping jacks offer a dynamic workout for both the upper and lower body, similar to traditional jumping jacks but with less impact.
Instructions:
- Stand in chest-deep water in the pool.
- Begin with your feet close together and your arms relaxed at your sides. Then, propel yourself upwards by widening your legs and lifting your arms.
- Return to the starting position by bringing your legs back together and lowering your arms.
- Repeat the movement for as many repetitions as desired, taking breaks as needed.
Flutter Kicks
Flutter kicks enhance core strength and ton leg muscles, providing a beneficial water workout.
Instructions:
- Grasp the pool’s edge for stability.
- Lie flat on your back in the water, legs extended and together.
- Perform flutter kicks by alternately moving your legs up and down in a controlled manner.
Standing Push-Ups
Standing push-ups provide an effective way to strengthen your arms while minimizing stress on your joints.
Instructions:
- Stand facing the pool wall.
- Position your arms on the wall, shoulder-width apart.
- Lean towards the wall, then push back out, mimicking a traditional push-up.
- Repeat for the desired number of repetitions.
Arm Curls
Arm curls in the water offer an excellent method for enhancing upper body strength. For an added challenge, consider incorporating water weights into your routine.
Instructions:
- Stand in the pool with the water level above your waist but below your chest.
- Extend your arms forward.
- Curl your arms inward towards your chest.
- Continue performing the motion for your preferred number of times.
Calf Raises
Calf raises in the water offer an effective method for stretching and strengthening your calf muscles.
Instructions:
- Stand in the pool with the water level at a comfortable height.
- Position your feet flat on the pool floor and your hands on your waist.
- Slowly elevate your body by pushing up with your feet until you’re on your tiptoes. Hold this position for 10 seconds.
- Slowly lower yourself back down.
- Repeat the exercise for your desired number of repetitions.
High Knee Lifts
High knee lifts are an effective exercise for strengthening your core and lower body muscles. For added intensity, consider incorporating ankle weights into your routine.
Instructions:
- Position yourself in the pool so that the water level reaches your waist.
- Tighten your core muscles.
- Lift your right leg, bending your knee until it reaches the water level.
- Maintain the stance for a duration of two to five seconds.
- Then, lower your right leg and replicate the same movement with your left leg.
- Switch legs back and forth for the desired number of repetitions.
Exercising in Water
Exercising in water eliminates much of the joint and muscle pain many seniors feel when they exercise. When a person is in the water, there is less strain placed on his or her body, and the water buoyancy helps to support weight. The water also reduces the impact that movements have on bones and joints.
The water also provides more resistance than the air does during land exercises. In general, water exercise programs provide the same health benefits, in less time, than exercise programs done out of the water.
Add more fun to your water exercise program by playing music or using props such as:
- Kick boards
- Noodles
- Beach balls
- Hand paddles
- Styrofoam Dumbbells
The Overall Benefits of Water Exercises for Seniors:
Seniors experience many health benefits associated with water exercise.
- Improves overall cardiovascular health
- Deep breathing increases oxygen absorption
- Reduces cholesterol levels
- Increases freedom of movement
- Increases metabolism
- Increases strength
- Increase range of motion
- Increases muscle tone
- Improves balance
- Improves flexibility
- Improves agility
- Improves posture
- Builds lean muscle resulting in stronger bones
- Slows the loss of muscle mass that occurs with aging
- Slows the decreased reaction time that occurs with aging
- Reduces the risk of falling during an exercise program
- Reduces the risk of an exercise related injury
- Reduces the risk of becoming overheated when exercising
- Reduces stress levels
- Seniors are engaged with others
- Seniors generally feel better about themselves
- Increases overall physical fitness
- Decreases arthritis pain and stiffness
- Warm water dilates blood vessels increasing blood flow and circulation
Water Exercise and the Arthritis Foundation
According to the Arthritis Foundation, water exercises are very beneficial for many seniors with arthritis and related conditions. Throughout the country, the Arthritis Foundation Aquatic Program is conducted at many pools. To find out if there is a program in your area, contact your local chapter of the Arthritis Foundation. An office directory of the local chapters is provided on the foundation’s website.
A Few Words of Caution
- Before starting any type of exercise program it is always best to check with your doctor to discuss the program and if it is safe for your medical condition.
- If you are using a backyard pool, hot tub or spa for your water exercises, make sure there is someone nearby in case you need assistance getting in or out of the water or during your exercise program.
- If you have arthritis or other joint problems, the optimum temperature of pool water is between 85 – 90 degrees Fahrenheit.
- Make sure to drink plenty of fluids. It is possible to become dehydrated even though you are in water.
Conclusion:
Taking part in senior water exercises is an excellent way to improve your overall health, relax and have fun.
