Physical activity is great for keeping your body and mind healthy, especially in your golden years. As you get older, physical limitations and medical conditions can limit you from enjoying the activities you once loved — but it doesn’t have to be that way.
Water aerobics for seniors are fun, low-impact exercises that give you a full-body workout without putting too much pressure on your joints. Keep reading to learn how you can dive into your fitness lifestyle with our 10 fun water exercises.
How Seniors Can Benefit From Water Aerobics
Getting active is great for your physical, mental and emotional well-being, and it can help you remain independent for longer.
Physical Benefits Of Water Aerobics
Some key physical benefits of water aerobic exercises include:
- Increased cardiovascular fitness
- Improved balance and coordination
- Reduced risk of injury
- Weight loss and healthier metabolism
- Increased muscle strength
Mental Benefits Of Water Aerobics
Water aerobic exercises are great for your psychological well-being too. Some key benefits include:
- More social interaction
- Lower stress levels
- Cognitive stimulation
- Better sleep
- Improved mood and overall mental health
The Best Water Aerobics Exercises For Seniors
To help ease your body into a workout, remember to start slowly and gradually increase the intensity over time. A great way to do this is by doing gentle stretches before a workout and taking regular breaks between exercises. To help you stay fit, here are 10 fun, low-impact water aerobics exercises for seniors you can enjoy:
Swimming
Swimming is a great way to get a full-body workout, and can help improve your flexibility and range of motion. If you’re not an accomplished swimmer, it’s best to have supervision at all times.
Aqua Walking Or Jogging
Walking in water can be more fun than walking on land. If you’re new to water aerobics, aqua walking is a beginner-friendly exercise to make a splash with your fitness lifestyle.
Instructions:
- Stand in the shallow end of the pool, and press your feet against the floor.
- Slowly walk from wall to wall.
- When your body is warmed up and ready, repeat the same routine with a slow jog.
- Repeat as many times as you’re comfortable.
Water Marching
This exercise is just like marching on land, but less strenuous on your joints. Because the weight of the water makes your body work harder, water marching can be a great way to improve muscle strength and flexibility.
Instructions:
- Stand in the pool with the water at waist level.
- Slowly raise one leg to knee level while maintaining an upright posture.
- Gently put the first leg down and repeat with the other leg, creating a marching motion.
- Repeat five to 10 times.
Water Jumping Jacks
Like regular jumping jacks, water jumping jacks can be a fun way to exercise your upper and lower body.
Instructions:
- Stand in the pool with the water at chest level.
- Bring your feet together, and keep your arms at your hips.
- Jump by moving your legs outward, simultaneously bringing your arms over your head.
- Repeat as many times as you can, taking breaks between each repetition.
Flutter Kicks
Flutter kicks can help to improve core strength and exercise your leg muscles.
Instructions:
- Hold on to the side of the pool.
- Lay flat on the water facing upward with your legs together.
- Move your feet up and down in slow, controlled motions.
Leg Lifts
This exercise is great for exercising your leg and hip joints. Leg lifts can help you maintain and improve balance and mobility.
Instructions:
- Stand in the pool supporting yourself with the handrail.
- Lift your leg sideways, extending it from the hip.
- Repeat five times, then switch legs.
Standing Push-ups
Standing push-ups can be a great way to strengthen your arms without putting too much pressure on your joints.
Instructions:
- Stand in the pool facing the wall.
- Place your arms on the wall about shoulder-width apart.
- Gently lean towards the wall, and push back out as you would with a normal push-up.
- Repeat as many times as you’re comfortable.
Arm Curls
Arm curls in the water are a great way to improve upper body strength. You can add water weights to your routine to make it more challenging if you like.
Instructions:
- Stand in the pool with the water above waist-level but below the chest.
- Stretch your arms forward.
- Curl your arms towards your chest
- Repeat as many times as you’re comfortable.
Calf Raises
This exercise is a great way to stretch and strengthen your calf muscles.
Instructions:
- Stand in the pool with the water at a safe level.
- Plant your feet flat on the floor with your arms on your waist.
- Slowly push up with your feet and raise your body. Hold this position for 10 seconds.
- Gently go back down.
- Repeat as many times as you’re comfortable.
High Knee Lifts
High knee lifts can help strengthen the muscles in your core and lower body. Feel free to add ankle weights to your routine for a more intense workout.
Stand in the pool with the water around waist level.
- Lift your right leg while keeping your core tight.
- Bend your knee until it’s level with the water, and hold for two to five seconds.
- Switch legs and repeat.
Example Routine
To help you get started with water aerobics, here’s a fun, beginner-friendly routine you can try:
- 10-minute warm-up
- Water marching for five minutes
- 10 standing push-ups
- 10 calf raises
- 10 knee lifts
- 10 arm curls
- 10-minute cool down
Pay attention to your body, and give yourself breaks between exercises. If you start experiencing dizziness or discomfort, remember to get out of the water immediately and consult your physician.
Water Aerobics With StoryPoint Group Communities
At StoryPoint Group communities, we prioritize our residents’ health and wellness. Through exclusive partnerships with outside facilities that have pools, such as Senior Centers and YMCA locations, we offer senior water aerobics to help our residents live active and healthy lifestyles. We also provide free transportation to and from the sessions.
How To Get Involved In A Water Aerobics Program
Now that you understand the benefits of water aerobics for seniors, let’s look at a few tips to help you get started:
- If you have an existing health condition, consult with your physician before starting any new exercise.
- As a beginner, start slowly and gradually increase the intensity of workouts.
- Warm up and cool down.
- Stay hydrated.
- Pay attention to your body.
Staying Active With StoryPoint Group Communities
At StoryPoint, we understand physical exercise is a great way to make friends while staying fit. To help our residents stay active and healthy, we offer a variety of fun activities for them to enjoy. We understand fitness and ability levels can vary, so we offer something for everyone.
To learn more about StoryPoint Group, call us today at 1-844-275-9990 or schedule a tour with your local community.
