Water Workouts for Seniors: A Fun and Effective Way to Stay Fit

We’ve reached peak summertime temperatures, and it’s the perfect time to cool off in the pool — and get a workout in while you’re there! Water workouts are an excellent option for seniors looking to maintain or improve their fitness in a safe, comfortable, and low-impact way.

Water exercises help build strength, flexibility, and endurance, and they accommodate a wide range of physical ability levels. We’ll look at some simple exercises to get you started, plus tips to stay safe and make the most of your aquatic workouts.

Why water workouts are beneficial for seniors

Swimming and water workouts offer tons of benefits for people (and pets!) of all ages, but they’re especially valuable for seniors, since they:

• Are gentle on joints: The buoyancy of water supports the body and reduces the strain on joints, making it ideal for those with arthritis or other joint issues who want to improve their range of motion and flexibility.
• Provide resistance training: Water provides natural resistance, which strengthens muscles as you move through it — no bulky weights required!
• Improve balance and coordination: Water resistance helps you build better core strength and stability, which leads to improved balance and coordination and a reduced risk of falls.
• Support cardiovascular and respiratory health: Water exercise can help you increase your heart rate and get a cardiovascular workout without putting too much strain and stress on your body.
• Reduce stress: In addition to the endorphin boost from exercise in general, just the color and feel of water can reduce stress levels, promote relaxation, and even reduce symptoms of anxiety and depression.

Water exercises for seniors

The natural resistance of water means that pretty much any movement in the pool helps strengthen your muscles, but for a more structured workout, check out these beginner exercises.

Water Walking

Start by just walking back and forth across the shallow end of the pool (you might be surprised by how challenging this is!) If you want to increase the intensity, you can up your pace to a slow jog. Either way, this helps build stamina and strengthens your lower body, and it’s much easier on your joints than walking or jogging on land.

Leg Lifts

1. Stand in the water, using the side of the pool for support.
2. Slowly lift one leg to the side, as high as you comfortably can, then slowly lower it back down.
3. Repeat with the other leg.

This exercise is great for strengthening your hip and lateral leg muscles. You can also lift your leg directly in front of you to work your hip flexors and quads.

Arm Circles

1. Move to a deeper part of the pool where the water comes up over your shoulders.
2. Extend both arms outward.
3. Slowly make circles with both arms. Keep your arms as straight as possible and move from your shoulders, not your elbows.
4. Do as many as you can, then reverse the direction.

Arm circles help strengthen your shoulders, chest, and upper arms and back. If it’s too challenging, turn your hand at the wrist so that the side of your hand is leading through the water, rather than your palm or the back of your hand, reducing the resistance.

Flutter Kicking

1. Hold onto the side of the pool and let your body float behind you.
2. Keep your legs as straight as possible and do as many flutter kicks as you can.

Flutter kicks should be brisk and have a limited range of motion. And make sure you’re kicking from your hips, not your knees. This helps build your leg and glute muscles and provides a good cardiovascular workout.

Seated Water Bicycle

1. Sit on a pool noodle or in a shallow area where the water comes up to your chest while seated.
2. Place your hands on the pool bottom behind you for extra stability and support, or keep your arms raised for more of a challenge.
3. Perform a bicycle pedal motion with your legs.

Bicycle exercises are excellent for working your legs and core muscles, and doing them in the water can make them easier and safer for those with joint issues.

Tips for safe water workouts

While water workouts are easier on your body, you should still keep these safety tips in mind:

• Check with a doctor first: Before starting any new exercise program, it’s important to talk to your healthcare provider and get their approval.
• Warm up and cool down: Begin each session with gentle stretching and end with a cool-down low-intensity period to reduce muscle soreness and prevent injuries.
• Stay hydrated: It’s easy to overlook hydration when you’re surrounded by water, so don’t forget to drink plenty of water before and after workouts, especially if you’re in an outdoor pool.
• Wear sunscreen: If you’re swimming outdoors, remember to use at least 30 SPF sunscreen on your whole body and reapply regularly, even if it’s water resistant.
• Wear water shoes: Water shoes provide better traction to give you extra stability and keep you from slipping, and they also protect your feet from rough pool bottoms.
• Use proper equipment: If you need extra support or want to make your workout more challenging, add in foam dumbbells, noodles, or kickboards.
• Attend supervised classes: If you’re new to water workouts, or exercise in general, try out a water aerobics class. A lot of them are specifically designed for seniors, and the instructors will provide guidance and ensure you’re using the right form to prevent injury.
• Listen to your body: While water workouts are low-impact, you can still overdo it. Pay attention to your body’s signals and stop if you feel any pain or dizziness.

Have a safe summer with Right Hand Care

Pool workouts are a great way for seniors to get in effective but low-impact workouts — and have a little summer fun at the same time! At Right Hand Senior Care, we’re all about helping seniors live safe, healthy, and full lives, no matter their age or ability level.

So if you or your loved one needs advanced assistance, some extra help with day-to-day activities, or just regular companionship and support, our dedicated caregivers are happy to lend a hand.

Contact us today to learn more about our services or set up a custom care plan designed around your specific needs.