Staying active is a vital part of maintaining your overall health, especially as you age. However, it can become harder to do as mobility and energy decrease over time. Water exercise — things like treading water or water aerobics for seniors — can boost energy, strength and stamina, all while being gentle on the body.
As long as you know how to swim and are physically able to get in and out of a pool and move around, water workouts come with many physical and psychological benefits for seniors. Here's how to use the pool to stay active as you age.
The Gentle Power of Aquatic Exercise
Aquatic exercise is gentle on the joints when compared to exercising on dry land, which is why it’s a great choice for seniors looking to stay active.
Buoyancy reduces impact and stress on the joints, including knees, hips, back and shoulders, making the body feel lighter and movement feel easier, while also providing resistance when exercising. It softens the impact from stepping or jumping in a pool and gives seniors more mobility during water activities. Seniors with joint vulnerability or pain may find relief by regularly immersing themselves in a pool.
Physical Benefits of Water Fitness for Seniors
Adults over the age of 65 need at least 150 minutes of exercise at moderate intensity, or 75 minutes at vigorous intensity, every week. They should do activities that not only increase their heart rate, such as cardio, but that also strengthen muscles and improve balance. Water exercise for seniors targets all these fitness goals at once.
Here’s a closer look at some of the physical benefits:
- Cardiovascular Health. Water aerobics and other forms of aquatic exercise are considered good for cardiovascular health, strengthening the heart and lungs, improving circulation, lowering blood pressure and even boosting “good” HDL cholesterol.
- Improved Strength. Moving your limbs through water creates "drag" that provides muscle resistance. The faster you move through the water, the more challenging it becomes. This movement helps strengthen muscles in the arms, legs and core.
- Flexibility. Water immersion lets you stretch deeper and move in ways you may not be able to outside the pool. This can improve your range of motion and flexibility over time.
- Joint Pain. Water exercise can also help to ease arthritis pain and has been shown to reduce pain in people with fibromyalgia.
- Sleep Quality. Swimming, water aerobics, treading water and other forms of aquatic exercise may positively affect how much sleep you get and its quality.
- Recovery After Illness or Injury. Recovery from certain health conditions may also be enhanced with water exercise. One study found that women recovering from breast cancer treatment experienced improvements in symptom severity and overall physical function after doing water exercise twice a week for 12 weeks.
Beyond the Physical: Psychological Wellness in the Pool
As you age, you may experience the loss of a spouse or physical distance from adult children and grandkids. Regular social interaction is an important part of maintaining your mental and emotional well-being. While many types of exercise may help boost mood, water exercise can be especially beneficial — even therapeutic for conditions like anxiety and depression.
When water fitness is done in a group setting, it can provide a sense of community and social connection. Seniors can make new friends at water aerobics classes, which may contribute to a consistent and enjoyable fitness routine.
There’s also evidence that cardio and resistance exercise may improve cognition due to the mental stimulus that comes with learning water aerobics routines or simply the increased circulation throughout the body and brain during workouts.
Getting Started with Water Aerobics: Different Types of Workouts
There are a variety of ways to work out in the water. Not all may be available in your area, but here are some that may interest you or your loved one:
- Swimming. With proper instruction, lap swimming can increase overall fitness and improve mental well-being. You don’t need to be an expert swimmer to enjoy its benefits, as long as you practice water safety.
- Treading Water. Seniors can tread water in the deep or shallow end by holding onto the side of the pool or using a flotation device such as a “noodle” or a kickboard.
- Water Aerobics. These classes use sequences to keep your arms and legs moving continuously and increase your heart rate. Routines may include knee lifts, kicks, jumping jacks and twisting motions. Programs such as Water in Motion may be offered at your local health club or community center. The Aquatic Exercise Association provides a list of classes offered around the country.
- Water Walking or Jogging. These classes typically involve walking or jogging laps around the pool in the shallow end so your feet are always touching the bottom. Water flotation belts can be worn to jog or run in the water while staying upright. Aqua walking has been shown to provide a range of physical and mental benefits for seniors.
- Aqua Cycling. Also known as underwater spinning, this workout lets you cycle underwater using a stationary bike and experience similar benefits as other water fitness activities.
Pool Tools to Enhance Water Aerobics for Seniors
Here are some common pool accessories that can make water exercise more accessible and enjoyable.
- Water Shoes. Order these online or find them at your local sporting goods store. Shoes can protect the feet in the pool and give you better traction on slippery surfaces.
- Flotation Devices. Pool “noodles,” kickboards, water wings and life vests can provide support and security to seniors who want to feel more comfortable and confident as they move around the pool.
- Water Weights. During resistance exercise, water weights that easily strap onto ankles and wrists, as well as other forms, can help you target specific muscle groups. However, it’s important to practice water safety — such as only using weights with a lifeguard present and in shallow water where you are able to stand on your own — as they can throw off your balance or cause you to sink.
Water Fitness: Other Tips and Considerations
All exercise, including water aerobics, can help manage blood sugar and may be particularly beneficial for managing diabetes. However, always consult your primary care physician or other health care professional before starting any new exercise program.
With any physical activity, it’s important to stay hydrated — even in the pool. Pay attention to signs and symptoms of dehydration, and make sure you always have water on hand during water aerobics classes or any other water-based activities.
Stay Happy and Healthy in the Pool
If you’re 65 or older, your weekly fitness routine should include aerobic, muscle-strengthening and balance activities. Water exercise is a great way to accomplish all of these at once. Not only can it improve heart health and help manage diabetes, but it also can increase muscle strength and relieve arthritic joints, potentially making activities of daily living (ADLs) easier. If you’re looking for an easy way to stay fit, boost your mood and engage in a weekly social activity, water exercise classes may be right for you.
BrightStar Care® Can Help
BrightStar Care® is here to support your caregiving efforts for loved ones who want to increase their quality of life. Whether you're looking for in-home care services or assisted living for your loved one or a reliable medical staffing partner for your organization, our experienced local care team members are ready to help. Find a location near you, contact us online or call 866-618-7827 to learn more about how BrightStar Care® offers A Higher Standard®