You can stay fit at any age. The key is to exercise within your physical limits and avoid movements that stress your joints, ligaments, and muscles. This is why water aerobics for seniors is such a great way for your elderly loved ones to stay in magnificent shape while minimizing injury. Here is a list of five easy water exercises that are suitable for seniors at any fitness level.
Is Water Aerobics Good for Seniors?
First, let’s discuss why water aerobics is great for older adults. Water provides a natural form of resistance. Water also enables movements that may induce pain on land. Jogging, for example, may cause pain in the knees in seniors with osteoporosis. The same movement in the water, however, takes the stress off the joints, making it a great form of arthritis care.
Benefits of Water Aerobics for Seniors
- A 2013 study showed that aquatic aerobics improved muscular strength, balance, and agility in senior adults.
- Ability to perform movements that would normally be painful on the joints.
- Your body’s buoyancy provides resistance. No need to rely on bulky machines or weights.
- It’s a great form of group exercise.
- It’s a great summertime exercise; get a great outdoor workout while minimizing the risk of heat exhaustion.
Five Water Exercises
These five water aerobic exercises are beginner-friendly. As long as seniors have access to a pool, they can dive right in and get started immediately.
1. Swimming
Swimming isn’t just a leisure activity; it’s also a terrific form of exercise that targets multiple groups of muscles at once. It works the core and stabilizer muscles as well as the glutes, hamstrings, deltoids, and more. For seniors unable to swim or have trouble staying afloat, use a water noodle for assistance.
2. Walking in Water
Walking can be taxing on the knees, especially when walking on a hard surface like pavement. Walking in water is gentle on the joints; plus, it provides resistance. Water walking targets the lower body. For maximum effect, take large strides. If the water reaches to your shoulders or neck, you can also swing your arms to work the upper body.
3. Leg Swing
Stand on the side of the pool in water that’s at least waist-deep. With one hand on the pool edge for support, kick your leg forward as if kicking a soccer ball. Do a total of 10 reps on each leg. This exercise develops leg strength and is also a movement that strengthens the hip and is good for anyone with hip pain.
4. Standing Water Pushups
With both hands on the pool edge, use your upper body to push yourself upward until your feet are off the pool floor and your arms are almost locked out. Return to the starting position and repeat. This exercise targets the same muscles as regular pushups. Perform multiple reps for a cardiovascular exercise.
5. High Knee Run
This is a slightly more advanced version of walking in water. In this exercise, you’re not necessarily running. You’re moving in a running motion, kicking your knee to waist level. You can move forward or perform the movement in place. This is a terrific stamina builder.
Water Aerobics Safety for Seniors
Water aerobics is a great way for seniors to stay active and healthy, but it’s important to keep safety in mind. Here are some precautions seniors and caregivers should follow:
Don’t Do Water Aerobics Alone
While water aerobics is generally beneficial for seniors, everyone has different health conditions and fitness levels. Always consult a doctor beforehand to make sure this type of exercise is suitable for your senior loved one.
Have Someone Supervise
Seniors should avoid doing water aerobics alone without supervision. Have a family member, caregiver, or instructor nearby to watch over them while they exercise.
Don’t Push Beyond Your Limit
Make sure you or your loved one only performs exercises within a comfortable limit. Listen to your body and stop immediately if something feels wrong. Caregivers should also watch for signs of exhaustion, dizziness, or discomfort while seniors are exercising.
At Home Instead, our CAREGivers will assist your senior loved one in day-to-day living, including daily exercise, whatever form that may take.
Contact us today to schedule a best in-home senior care option in Lafayette, LA, and nearby areas for your aging family member.
