Aquatic exercises can be highly beneficial for balance, mood, and overall well-being in older adults. Older adults can try various types of exercises in the pool.
Regular physical activity is important for everyone, especially as we age. It can help with muscle and bone loss. It can also benefit balance and functionality.
But some people may find physical activity, like walking, difficult. Aquatic exercises can be a good alternative, and they are often easier on the body.
You should always speak with a healthcare professional before beginning a new exercise routine.
The
You can often exercise for longer in the water without an increase in joint or muscle pain. This makes aquatic exercise a suitable option if you have arthritis or osteoarthritis.
The CDC also notes that water-based exercises can increase the quality of life of older adults. It can also decrease disability and increase bone health in postmenopausal individuals.
According to
- balance
- cardiorespiratory fitness
- bone pain
- flexibility
- strength
This research also showed that aquatic exercise helped improve conditions such as:
Pool safety tips
- Keep hydrated: It can be difficult to tell how much you are sweating when you are in the pool. Be sure to drink plenty of water before and after your workout. You can even keep a bottle of water at the pool’s edge.
- Practice pool hygiene: Being in a public pool
can increase your risk of developing swimming-related illnesses, such as diarrhea, lung infections, and swimmer’s ear. Avoid swallowing the water at a pool and consider skipping a day if you are feeling unwell. - Avoid hot water temperatures: Consider avoiding working out in water that is above 90ºF (32ºC).
- Use a flotation device: If you feel you are not a strong swimmer or you have an injury, illness, or condition that may hinder your ability to swim, be sure to use a flotation device for safety.
Upper body aquatic stretches can help stretch the joints and strengthen the muscles in your:
- neck
- shoulders
- arms
For each of these exercises, hold the stretch for 20 to 30 seconds and repeat each one a few times.
Tips for doing upper body stretches
- Do each exercise in shoulder-high water.
- Keep your spine in a neutral position by standing with:
- your feet shoulder-width apart
- your knees slightly bent and your weight distributed evenly
- Tighten your stomach muscles to help you balance. Keep them tightened during each exercise.
- If you feel any of the following signs of fatigue, stop exercising and tell a lifeguard or instructor:
- difficulty catching your breath or feeling short of breath
- faintness or dizziness
- feeling flushed
- nausea
- suddenly feeling tired or weak
- pounding or irregular heartbeat
- pressure in your upper body or chest
- confusion or loss of your sense of direction
Neck stretches
| Instructions | |
|---|---|
| Exercise 1 | 1. Slowly turn your head, keeping your chin up, to look over your right shoulder. 2. Hold there and feel the stretch in the back and left side of your neck. 3. Slowly turn your head back to look over your left shoulder. 4. Hold this again to feel the stretch on the opposite side. |
| Exercise 2 | 1. Bend your head so that your right ear goes toward your right shoulder. 2. Hold there and feel the stretch on the left side of your neck. 3. Bring your head back to the center. 4. Bend your head so your left ear goes toward your left shoulder. 5. Hold there and feel the stretch on the opposite side. |
| Exercise 3 | 1. Place one hand behind your back. 2. Reach up and over the top of your head with the other hand. 3. Hold there and feel the stretch down your neck and into your shoulder. 4. Repeat and then change arm positions to stretch the other side. |
Arm and shoulder stretches
| Instructions | |
|---|---|
| Exercise 1 | 1. Reach both arms behind your back. 2. Lace your fingers together. 3. Squeeze your shoulder blades together as you slowly raise and straighten your arms. 4. Hold there and then relax. 5. Repeat. |
| Exercise 2 | 1. Bend your elbows and lift them above your head. 2. Hold one elbow in the opposite hand. 3. Gently pull the elbow back and feel the stretch in your arm. 4. Hold the stretch. 5. Switch hand positions to stretch the other arm. |
| Exercise 3 | 1. Lift one arm up, and bend the elbow to bring the hand over the opposite shoulder in front of your body. 2. Use your other hand to gently pull on the elbow and feel the stretch in the shoulder. 3. Hold there to really feel the stretch. 4. Repeat on the other side. |
Lower body aquatic stretches can help strengthen your muscles and stretch the joints in your:
- lower back
- buttocks
- hips
- legs
Hold each exercise for 20 to 30 seconds and repeat a few times. Do each exercise in shoulder-height water.
Lower and back of leg stretches
| Instructions | |
|---|---|
| Exercise 1 | 1. Stand approximately 18 to 24 inches away from the wall of the pool. 2. Place your hands on the edge of the pool, keeping your arms straight. 3. Lean forward with your back straight. 4. Step one foot back and bend the knee of your other leg. 5. Keep the heel of your back foot on the bottom of the pool and lean into the wall. 6. Hold there and feel the stretch across the lower part of your leg. 7. Repeat on the other leg. |
| Exercise 2 | 1. Using the pool stairs, step one foot onto either the second or third step. 2. Keep your back leg in the pool and make sure it is straight. 3. Lean forward, feeling the stretch in your back leg and hip. 4. Hold and then repeat with your other leg. |
| Exercise 3 | 1. Using the pool stairs, place the heel of one foot on the second or third step. 2. Keep both legs straight. 3. Lean your upper body forward, feeling the stretch in the back of the leg on the step. 4. Hold, then repeat with your other leg. |
Upper leg and hip stretches
| Instructions | |
|---|---|
| Exercise 1 | 1. Stand along the wall of the pool, holding the edge with one hand. 2. Cross one foot in front of the other. 3. Lean your hips into the pool wall. 4. Feel the stretch in the hip at the wall. 5. Turn around and cross the other foot over to stretch the other hip. |
| Exercise 2 | 1. Stand near the edge of the pool, holding the edge with one hand. 2. Pull one knee up, grasping it with your hand. 3. Use your hand to gently push the knee across your body. 4. Hold there and feel the stretch in your upper leg and hip. 5. Repeat with the other leg. |
Aquatic strengthening exercises can help strengthen the muscles in your:
- arms
- shoulders
- chest
- neck
- buttocks
- abdomen
- hips
- legs
Do each exercise slowly with smooth movements, and repeat a few times.
Tips for strengthening exercises
- Do these exercises with your spine in a neutral position.
- Keep your knees slightly bent and your weight evenly distributed.
- For lower body exercises, begin each one with your feet together and knees straight, unless otherwise stated.
- Remember to breathe and not hold your breath.
- Tighten your abdominal muscles for stability.
- If you feel any signs of fatigue, stop exercising right away.
Upper body strengthening
| Instructions | |
|---|---|
| Exercise 1 | 1. Hold your arms out at your sides at chest level. 2. Keep your elbows straight, palms forward, and thumbs facing up. 3. Push your arms in, keeping them straight, until your hands meet in front of you. 4. Pull your arms back to your sides at chest level. |
| Exercise 2 | 1. Stand with your arms at your sides with your palms facing forward. 2. Bend your elbows, bringing your hands through the water to your chest. 3. Turn your palms to face down. 4. Push your arms back down through the water until they are straight by your sides. |
| Exercise 3 | 1. Lift your arms out to the side and up from the water to shoulder level. 2. Keeping your arms extended, push them back down and through the water to your legs. 3. Lift them back out and up to shoulder level. |
| Exercise 4 | 1. Stand with your arms at your sides, hands turned out and palms down. 2. Pull your shoulders up, keeping your elbows straight. 3. Punch your arms down in the water, keeping your elbows straight, so your shoulders move down under the water. |
Lower body strengthening
| Instructions | |
|---|---|
| Exercise 1 | 1. Move your right foot out to the right side and hold. 2. Then, move your right foot across so it’s in front of your left leg and hold. 3. Repeat, then do the same thing with the left foot. |
| Exercise 2 | 1. Go to the corner of the pool. 2. Rest your arms on either side of the corner. 3. Lift your feet off the bottom of the pool. 4. Cycle your legs, trying to keep your buttocks as high as you can in the water. |
| Exercise 3 | 1. Make sure you’re standing with your back straight and your feet flat on the floor. 2. March in place, lifting one foot and then the other. |
| Exercise 4 | 1. Pull one knee up in front of your body, bent at a 90-degree angle. 2. Keeping your knee bent, move your leg back behind you. 3. Repeat with the other leg. |
Aquatic aerobic exercises can help strengthen your:
- heart
- lungs
- legs
- hips
- abdomen
- buttocks
Tips for aquatic aerobic exercises
- Do these exercises with your spine in a neutral position.
- Do these exercises in shoulder-height water.
- Keep your stomach muscles tight with each exercise to help you balance.
- Remember to breathe and not hold your breath.
- Start each exercise with your feet together and knees straight, unless otherwise noted.
- If you feel any signs of fatigue, stop exercising right away.
Start slowly with aerobic exercises, and only do as much as your body tells you it can do.
| Instructions | |
|---|---|
| Exercise 1 | Goal: Start with 1 lap and work toward a goal of 2 laps. 1. Walk forward in the water. 2. Walk backward in the water. |
| Exercise 2 | Goal: 3 to 5 minutes 1. Step out to the side with your left foot. 2. Step your right foot in front of your left foot. 3. Step out to the side with your left foot again. 4. Step your right foot across behind your left foot. 5. Go back in the other direction, alternating your foot in front and then behind. |
| Exercise 3 | 1. Stand in the water with your arms at your sides. 2. Keeping your elbows and knees straight, kick your legs out to the sides and lift your arms to your sides at shoulder height (similar to a jumping jack). 3. Pull your legs back to the center. 4. Bring your arms back to your sides. |
| Exercise 4 | 1. Hold on to the side of the pool. 2. Float on your stomach. 3. Kick your legs up and down behind you. 4. Point your toes and keep your legs fairly straight. 5. Be sure to move your legs from the hips. |
Tips for getting started with aquatic exercises
- Check with a local community center or YMCA for aquatic classes.
- Check for aquatic classes at a local swimming pool.
- Check with your SilverSneakers program if you have Medicare Advantage (Part C).
- Check with local gyms to see if they offer aquatic classes.
Aquatic exercises can be highly beneficial for older adults. They can help strengthen muscles and joints. They can also aid with balance.
Water-based exercises can be a good alternative to higher impact exercises like walking or jogging. Exercising in the pool may help you stay active longer and with less pain.