Seven Fun Water Aerobics Exercises for Seniors

Staying active is key to maintaining mobility and health as you age, but getting enough exercise can be a challenge. For many older adults, arthritis or joint discomfort can make walking or strength exercises more challenging.

Water aerobics for seniors can be the perfect solution to this dilemma. The buoyancy of the water helps reduce the pressure and stress on joints. Water also acts as a form of resistance, so strength exercises can be performed in the water without heavy weights.

Water aerobics is one of the most therapeutic activities seniors can take part in and boasts many physical benefits, including:

• Increased flexibility
• Improved heart and lung function
• Strength-building with gentle resistance from the water
• Help with balance and reduced risk of falling
• Joint pain relief, along with reduced symptoms of arthritis and circulatory problems
• Increased metabolism

There are psychological and social benefits to water exercises for seniors, as well. They gain a sense of well-being and accomplishment, are more engaged in community activities and are more likely to maintain their independence thanks to improved fitness.

If you have access to a pool, try adding the following pool exercises to your weekly workout routine.

1. Flutter kicks

This is a great low-impact exercise to get your heart rate up. It can be performed with or without a kickboard. With a kickboard, hold it out in front of you and flutter kick your legs to propel yourself back and forth across the pool. If a kickboard isn’t available, perform a front float with your head above water while holding onto the side of the pool and flutter kick your legs. Kick at a steady tempo that won’t tire you too quickly but will get your heart pumping.

2. Water marching

Find a spot in the pool where the water reaches your chest. Standing straight, lift your knees high and swing your arms in a marching motion. Keep your toes pointed and move your arms with energy. Aim for a rhythmic march and keep a steady pace as you continue to go back and forth across the pool. The exercise can be made easier by moving to shallower water.

3. Leg lifts

This exercise uses the resistance of the water to work all the muscles in the legs. Stand in the pool and lift one leg out to the side and back down. Repeat until your leg feels tired, then switch legs and perform the exercise on the other leg. Not only does this exercise work the legs, but it also improves balance and strengthens your core.

4. Standing water push-ups

These are a great way to build arm, chest and shoulder strength without putting too much pressure on the joints. Stand along the side of the pool and place your hands slightly wider than shoulder-width apart on the gutter or edge of the pool. Bend your arms and lean in toward the wall, then push yourself back out. Repeat this exercise slowly until your arms feel tired.

5. Arm curls

Stand in the middle of the pool with water weights. Water weights don’t have to be used, but they offer extra resistance. Hold the weights with your arms extended in front, palms facing out. Curl the weights up and then back down, and repeat until fatigued. Arm curls can also be performed with the palms facing toward you, like a conventional bicep curl exercise.

6. Arm circles

Find an area along the edge of the pool where the water reaches your neck. Standing next to the edge of the pool will help you catch your balance if necessary. Stand with one foot in front of you and one foot behind you. Lift your arms out to the side until they are just below the surface of the water. Keep your arms straight with your palms down and move your arms in a circular motion. Continue moving for 10–15 seconds in one direction, then repeat in the other direction.

7. Aqua jogging

Aqua jogging can be as simple as jogging through the water from one side of the pool to the other. This exercise can also be modified to walking back and forth in the pool or jogging or marching in place. Aqua jogging is designed to get the heart rate up and keep it up, so whichever modification you choose, be sure it’s at least a little challenging.

For a good aerobic workout, complete the pool exercises above in three- to five-minute increments for a total of 20 to 25 minutes per session. This can be done up to five times each week. As with any workout, keep these safety tips in mind: Be aware of your limits, never do water aerobics alone and speak with your doctor about how your medications and overall fitness mesh with water aerobics.

At Meadow Ridge, our residents enjoy a variety of different water aerobic classes and freestyle swim opportunities in our indoor heated pool.

In addition to aquatic fitness, residents can take advantage of our dedicated stretch and exercise studio, which offers classes that promote balance, strength and flexibility. Our calendar is filled with opportunities that nourish the mind, body and soul.

Interested in what a week at Meadow Ridge looks like? View our sample activity calendar to explore the engaging activities available every day.