Staying active is one of the most important things you can do to maintain your health and independence as you age. However, not all forms of exercise suit everyone, especially those with mobility limitations or health issues that affect balance and joint pain.
That’s why water exercises are a fantastic option—they’re gentle on the joints while still providing a full-body workout that’s effective and enjoyable. 5 swimming pool exercises for older adults include:
- Walk in water
- Leg lifts
- Lateral arm lifts
- Leg kicks
- Jumping jacks
5 Swimming Pool Exercises for Seniors
Whether you’re a beginner, an experienced swimmer, or don’t know how to swim, these 5 pool exercises are ideal for older adults of all fitness levels.
- Walk in Water
Walking in the pool is a fantastic way to build leg strength and work on your core stability. The resistance provided by the water adds an extra challenge compared to walking on land, while water’s buoyancy reduces strain on the joints.
Here’s how you walk in water:
- Stand in waist-high water and walk from one end of the pool to the other by putting pressure on the heel first, then the toes.
- Keep your arms in the water and swing them naturally as you walk.
- As you walk, engage your core and stand tall.
- Walk for 5 to 10 minutes.
- Leg Lifts
Leg lifts are an excellent exercise for lower-body strength and balance. The water makes it easier to lift your legs while still providing resistance to tone your muscles.
Here’s how to perform a leg lift:
- Stand with your back against the pool wall in waist-high water.
- Hold onto the side of the pool for support.
- Slowly lift one leg straight out in front of you.
- Return to the starting position.
- Repeat with the other leg.
- Do leg lifts on each leg 12 to 15 times.
- Lateral Arm Lifts with Water Weights
Strengthening your arms in the pool can help with everyday activities like lifting and carrying. Using water weights or foam dumbbells adds resistance, making it a safe and effective way to build upper-body strength.
Here’s how to perform lateral arm lifts:
- Stand in chest-deep water and hold water weights in both hands.
- Raise your arms to the sides until they’re level with your shoulders.
- Lower them back down.
- Do 1 to 3 sets of 8-14 reps.
- Leg Kicks
Leg or flutter kicks are a cardio workout that strengthens your legs and core. Here’s how to do a leg kick:
- Hold onto the pool wall or use a kickboard for support.
- Straighten your legs and kick them up and down in the water.
- You can also try a scissor kick in this position.
- Do each kick for 1 to 3 minutes.
- Jumping Jacks
Jumping jacks are a classic exercise that’s easily modified for the pool. They provide a full-body workout, improve cardiovascular health, and boost coordination and balance.
Here’s how to do them:
- Stand in chest-deep water with your arms at your sides and feet together.
- Jump out while spreading your legs and bringing your arms above your head. Then, jump back to the starting position by bringing your legs together and lowering your arms.
- Do 1 to 3 sets of 8-12 reps.
The Benefits of Aquatic Therapy
Swimming and aquatic therapy offer a range of physical, mental, and social benefits for older adults:
- Improved balance & coordination: The water offers gentle resistance and helps improve stability while reducing the risk of falls.
- Strength and flexibility: Regular aquatic exercises strengthen muscles and increase joint flexibility, making everyday movements easier.
- Pain relief: The buoyancy of water reduces pressure on joints and muscles for individuals with osteoarthritis or chronic pain.
- Better cardiovascular health: Water-based cardio exercises improve heart health while keeping stress on the body to a minimum.
- Mental well-being: The calming nature of water therapy can reduce stress and improve mood.
- Social engagement: Group aquatic programs provide an opportunity to connect with like-minded individuals, further enhancing emotional well-being.
Safety Guidelines for Swimming Pool Exercises
While water exercises are one of the safest ways to stay active, it’s important to follow these basic safety tips:
- Enter and exit the pool carefully by using the railing or steps.
- Hydrate before and after doing pool exercises.
- Start slow and gradually increase the difficulty as you get comfortable.
- Use floatation devices such as a belt or noodle for support.
- Warm up and cool down just like you would with any exercise routine.
- Consult a professional for a guided aquatic program.
Stay Active & Healthy with Pool Exercises
Water-based exercises offer older adults an effective, low-impact way to maintain strength, flexibility, and cardiovascular health. With the added benefits of mental well-being and social engagement, swimming pool workouts can become a fun part of your routine.
Contact Kingston Residence of Sylvania to learn more about our aquatic program and how we can help you or your loved one stay active, healthy, and connected to a vibrant community.
