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Dust off your pool noodles, floaties and water toys. Water exercise is a great way to stay fit!
As we age, our joints can pop louder than a bowl of Rice Krispies, our balance can get shaky, and high-impact workouts may leave us saying, “Absolutely not.”
But in the water everything changes. Its buoyancy takes pressure off our hips, knees and spine, while its natural resistance strengthens our muscles with every kick, paddle and pool-noodle-powered splash.
Best of all, you don’t have to swim laps like an Olympian to reap the benefits of water play.
Swimming works the arms, legs, core, back, heart and lungs all at once. Even better, it does this without the pounding that can come with jogging, jumping or other high-impact exercises.
For older adults with arthritis, joint pain or limited mobility, that makes a big difference. Even simple movements, such as marching in place or using water dumbbells, can improve your muscle tone and flexibility.
Let’s explore the benefits of diving into a water-based exercise program.
Poolside Cardio
Swimming and aqua aerobics are heart-healthy workouts cleverly disguised as pool time.
Every splash, step and kick gets your heart pumping, improves circulation and strengthens your lungs. Over time, regular water exercise will boost your stamina and make everyday activities feel easier, whether that is climbing stairs, carrying groceries or chasing after your grandkids.
Aqua aerobics classes are part workout, part pool party. Expect upbeat music, floating noodles, kickboards, water weights and plenty of laughter. One minute you may march side to side through the water. The next, you may do gentle jumping jacks or move your arms up and down and let the water be your resistance.
Stability Starts With a Splash
If you wobble a little, the water is there to help.
Falls are a leading causes of injury for adults ages 65 and older but improving strength and balance can keep you steady on your feet.
The pool provides a safe, supportive place for you to move with confidence.
And every movement in water helps strengthen your legs, hips and core; the same muscles that help you walk, climb and get in and out of chairs.
Float Away Your Aches & Pains
If your knees forecast the weather better than the local meteorologist, or your back likes to remind you that you are “not 25 anymore,” the pool might become your new favorite place.
Water helps relax tight muscles, ease stiffness and soothe sore joints. The pool can be a source of much-needed relief if you deal with persistent pain, arthritis or common aches and pains.
Warm-water therapy pools are especially comforting because they provide relaxation as they ease those aches and pains.
No More Moody Blues
Water can help wash away your moody blues. It can rinse off the stress and busy thoughts and help your body relax.
A theory called “Blue Mind” describes the calming mental state people experience when they are near or in water. This theory maintains that water play can quiet stress, improve focus and create a sense of peace that older adults find restorative.
Aqua aerobics also splashes connection into isolation. Exercising in the pool turns into a social event where you can chat as you work out with others who also want to get in shape.
Wade in Wisely
Before you cannonball into a new water workout, check in with your healthcare provider, especially if you have heart concerns, balance issues or chronic health conditions. Once you get the green light, you can dive right in.
Pool safety also matters. Be sure to:
- Choose pools with handrails, ramps, lifts or easy-entry steps
- Wear non-slip water shoes to prevent slipping on wet pool decks
- Drink water before and after exercising, even if you do not feel sweaty
- Listen to your body and take a break if you feel dizzy, weak or short of breath
- Start at your own comfort level. Water walking counts as much as lap swimming
- Join aqua aerobics classes if you want guidance and some fun mixed in
Then grab your pool noodle and get ready to make some waves.