Water workouts have built-in motivation. Each one offers a host of fun movements and full-body conditioning that help you get fit fast, with less wear and tear on your body.
You've known it since you were a child: Few activities are more fun and refreshing than playing in the water! But water-based exercise also offers a wealth of real fitness benefits, like greater strength, endurance, and range of motion. And water workouts can spare your body the stress of high-impact, land-based workouts. That makes water a great medium for rehabbing after an injury and for staying fit when you have arthritic joints or other types of pain. In other words, water workouts make a great fitness routine for seniors.
What types of aquatic exercises are recommended?
Because aquatic exercise includes any kind of workout done in the water, the choices are nearly endless! Here are 4 common types of water workouts you might be interested in:
- Aquatic fitness classes. You can find classes at the YMCA or parks and recreation centers. Some classes are done in shallow water, while others take place in deeper water. Some use props such as foam noodles, webbed gloves, or weights. Others can be done without any special equipment.
You can sign up for water walking or water running classes. Some places offer water-based cycling classes. Aqua aerobics and other cardio classes are also great choices. Water-based dance classes are also fun ways to work out in the pool. There are classes that focus on strength training and core work. There are even water-based classes in yoga, tai chi, Pilates, barre, and stretching. With all these choices, you can tailor a fully water-based exercise routine. Or you can mix water workouts with your land-based workouts. - Swimming. You might also enjoy swimming laps in a pool or out in the open water. Swimming is a great total-body workout. It helps build strength in your muscles. And it’s a great cardio workout that helps boost endurance and burn calories. The rhythmic, repetitive nature of swimming can also help ease stress and trigger a calm, relaxed state of mind.
If you’ve never learned to swim or are not a strong swimmer, think about taking a swim class. The YMCA and Red Cross both offer adult swim classes. Swim classes teach you to safely enter the water, resurface, tread, float, turn, control your breathing, and swim several yards. They also teach you tips to help you stay safe in and around the water. - Aqua therapy. Some health care providers and fitness centers offer aqua therapy classes or programs. This is a great choice if you are rehabbing an injury or dealing with a health condition, pain, or a disability. Classes help rebuild strength in weak muscles, increase joint flexibility, and boost endurance. Some have laminated workout sheets so you can do the exercises on your own, as well. Your doctor or a physical therapist may also be able to give you exercises to do in a pool if you’d rather work out on your own.
- Water sports. If you’re feeling more adventurous, think about taking up a water sport. You might try snorkeling, body or board surfing, scuba-diving, waterskiing, or stand-up paddleboarding. Many parks and recreation centers offer classes in these types of water sports. Just make sure you’re a strong swimmer first.
What are the benefits of aquatic exercise?
Because water supports your body weight, aquatic exercise puts very little pressure on your joints. So, mixing your land-based workouts with some low-impact water workouts now and then may help spare your joints over time. And water workouts make a great choice if you have balance problems, joint pain, and/or an increased risk of falling. Exercising in water may:
- Protect your joints from wear and tear
- Lessen pain and stiffness
- Boost range of motion
Like land-based workouts, water workouts boost your health and fitness, too. They offer a total-body workout that can help:
- Strengthen your heart
- Strengthen your muscles
- Improve endurance and lung function
- Improve blood flow
- Burn calories so you can lose weight or maintain a healthy weight
- Lower your chances of heart disease, high blood pressure, and diabetes
Aquatic exercise can offer mental and emotional benefits, too. Water workouts can help:
- Lower stress
- Boost mood
- Lessen anxiety and depression
- Boost energy
- Improve sleep
Why is aquatic exercise a great type of workout for seniors?
If you have a health condition, water workouts might be right for you. Studies suggest that swimming and other aquatic workouts help with some of the health problems that are more common in seniors, such as:
- Arthritis. As mentioned, moving in the water can be easier on your joints than land-based workouts. This is because weight-bearing exercise done on land (like walking, running, or jumping) can cause discomfort for people with arthritis.
- Heart disease. Research suggests that aquatic workouts can help boost blood flow. They may also help lower blood pressure and cholesterol for people with heart disease. And they help make the heart stronger.
- Diabetes. Like other types of exercise, aquatic workouts may help control blood sugar levels. And for those dealing with diabetic neuropathy, emerging research suggests that working out in water may be more comfortable and may help to improve balance and gait.
- Mental health. Research has shown that aquatic exercise can improve your mood and mental health. While all types of exercise can boost your mood, many people find that working out in water is even more uplifting.
How can you get started with aquatic exercise?
Most water workouts are done in a public or home swimming pool. You can find pools at some gyms or parks and recreation facilities. You will likely have to join as a member to be able to use the pool. Be sure that any pool you use is at least 3 feet deep. And it should be large enough for you to move around in without touching any walls, ladders, or ropes.
Some water workouts, like swimming and water sports, can be done in open water, like a lake or an ocean near you. If you’re interested in water sports, check to see if there are rental services where you can rent the gear you need. You may also want to take lessons or sign up for guided excursions or tours. That way, you can learn the ropes from an expert and stay safe. And if you’re interested in swimming, make sure you’re a strong swimmer if you’re swimming in open water.
Whichever water workout you try, make sure you never work out in the water alone, even if you’re a strong swimmer. Public beaches and pools often have lifeguards on duty at certain times. If you’re doing aquatic fitness classes, the instructor will be there, along with other people who are taking the class. You can also work out in the water with a buddy or group of friends, which is not only safer, but also more fun.
Doing aquatic exercise doesn’t mean you have to give up land-based workouts altogether. But having a water-based alternative can help you stay active even when you’re:
- Dealing with joint pain and stiffness
- Worried about injuries or recovering from one
- Rehabbing after surgery
- Feeling unsteady on your feet
- Experiencing neuropathy
Plus, since many water workouts can be done in an indoor pool, they offer a great way to stay fit year-round. You can side-step the risks posed by the weather—rain, snow, ice, and heat. Of course, if you'd rather work out in open water or an outdoor pool, water workouts are perfect when the weather is warm.
As exercises for seniors go, water-based fitness is second to none. So, switch up your ground-bound fitness routine and dive into the water for some refreshing, buoyant aquatic workouts. You may find you look forward to your workouts instead of dreading them. That's a great way to boost your motivation too! Check out these tips for pushing past 5 of the most common workout excuses.
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This article was written by Nora Byrne, edited by Gail Olson, and clinically reviewed by Jossue Ortiz, DC.
