Water exercises are often overlooked. In reality water aerobics have all of the benefits of land-based exercises as well as added benefits from water buoyancy – making them the perfect exercises for seniors! Improving overall health, balance, strength and brain fitness are some of the outcomes of water aerobics. The water supports body weight and prevents muscle and joint injury. Furthermore exercising in water prevents age-related joint pain when stretching and improves the range of motion. In hot weather, pool activities prevent overheating and have a cooling effect on the body. The ability to float in water makes it safe for seniors. Aquatic exercise is an excellent option for those with diabetes, arthritis, cardiovascular problems and osteoporosis.

 Benefits of aquatic exercise:

Weight loss and improved cardiovascular health are benefits to any type of exercise. Performing physical activities in the water has unique advantages that set it apart.

• Blood pumping: using the water to raise heart rate will increase aerobic capacity, burn fat and decrease the risk of heart disease. Regardless of which activities you choose, from swimming to exercise classes, all of them are beneficial to getting oxygen flowing.
• Improved balance: seniors are at risk of losing coordination and falling due to aging limbs and loss of vision. Completing movements in waist-deep water against turbulent waves and currents will build strength and balance. In addition water buoyancy makes it a safe environment by preventing falls.
• Build strength: increase strength and endurance by performing resistance training in the water. For example learning to move arms and legs quickly while submerged in the water takes practice and requires training of the muscles.

Water aerobic exercises:

Pool walking: pool walking is a great aerobic exercise which can be performed at any shallow end of a pool. For increased stability and traction try wearing water shoes while holding the edge of the pool and walking. Add resistance to muscles and burn extra calories by using hand weights, hand floats or weighted boots. Once you’re comfortable, increase the speed of your walks.

 Lower body exercise: an important element to lower body exercises are leg swings. Get into chest-deep water and place your left side against the pool’s wall. With your left hand on the pool’s side for balance and your legs straight, lift the right leg forward and keep it elevated for five seconds. Swing your leg backward and complete five more leg swings in a back-and-forth motion. Rest and repeat with the other leg.

 Upper body exercise: while submerged in neck-deep water, raise your arms in front of you until they are straight. Do not lift them out of the water. In a clockwise direction make five circles with your arms. Start with small circles and increase the size. Complete in a clockwise direction. Return to neutral position and repeat five times.

Cross-country skiing: for a full body workout, try cross-country skiing in the water. Submerge into waist-shoulder water depth and move your arms and legs back and forth as if you were cross-country skiing. The movement is similar to walking. Perform this movement for 60 seconds and gradually increase the length. Your feet should touch the bottom of the pool.

Exercising in water has many health advantages and is especially a great workout option for older adults. However it is not for everyone. Always see you doctor before beginning a new workout routine.