Stay Strong and Fit with Water Aerobics Exercises for Older Adults

Have you been hearing a lot about water aerobics but just not sure if this is right for you?  

When water aerobics became popular years ago for treating an injury, I will admit that as an orthopedic nurse, I had reservations.  

However, after years of watching my patients improve and become stronger without causing more pain by doing pool exercises, I started to think that there was more to this than I had thought.

Then I started having hip issues, and my doctor recommended that I start a water exercise program, and now I am a true believer!

I found that you can increase strength, flexibility, and cardiovascular fitness with water aerobics while taking care of your joints. 

The buoyancy of the water decreases strain on your joints, making it a great, low-impact exercise option for anyone looking to maintain or regain mobility.

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water aerobics for seniors

​What Is Water Aerobics?

Water aerobics involves doing exercises in shallow or deep water, using the water as resistance. 

It can be done with just body weight or with equipment like foam water weights or noodles, water resistance hand weights, or ankle or jogging weights. 

The buoyancy of water decreases the impact on joints, making it perfect for people of any fitness level.

Benefits of Water Aerobics Classes?

There are several great benefits of water aerobics.  

First and foremost, it’s easy on the joints, which makes it perfect for any of us with arthritis or joint pain. 

Being in the water means less pressure on the body while exercising, which makes it easier to move without hurting.

Then, there is the resistance of the water, which helps build muscles without causing pain

You can do exercises in the water that might be hard for you to do on land, which makes it more comfortable and keeps you coming back for more!

Water aerobics is also good for your heart health. It gets your heart beating faster without putting too much stress on your body. 

Even simple water exercises can give you a good workout. 

Regular water aerobics can build muscle strength, making you stronger and giving you more energy to get more done in your day.  

This activity is also great for toning your muscles. When you move in the water, your muscles have to work hard. This can improve muscle mass and give you more confidence.

Water aerobics also helps with balance and coordination. Being in the water challenges your body to stay steady while moving, which can help you balance better on land. 

Water aerobic classes have special exercises for improving balance. 

Water Aerobics Equipment for Safety and Performance

It’s important to have the right gear to stay safe while doing water aerobics. 

These are the things you may need:

1. Water Shoes: Shoes with a good grip and a non-slip sole to keep you from slipping and protect your feet from sharp things.

water shoes

2. Floatation Devices: These can help you stay balanced and afloat, which is good for beginners. 

kick board

3. Water Dumbbells: These special water weights make your workout harder, so you get stronger.  You can invest in foam weights or hydro weights for more resistance.  

foam weights
hydro weights

4. A Swimsuit: Pick one that fits well and lets you move. 

Don’t forget to bring a towel and a water bottle to stay hydrated! 

water bottle for swimming

Water Aerobic Exercises

Water aerobics exercises focus on improving strength, flexibility, and cardiovascular health while being gentle on the joints. 

Here are some of my favorite moves.  You can put them or some of them together for a full-body workout.  

Core Exercises

Core exercises work to improve stability and strength in the abdominal muscles and lower back. 

Here are a few options:

Aqua Jogging:  

Basically, you just jog in place while lifting your knees high. Doing this in the water turns a high-impact exercise into a low-impact exercise, giving your joints a break. It helps engage your core muscles while keeping your heart rate up.

Side-to-Side Leg Lifts   

Start at the edge of the pool, where you can hold onto the side.  You may want to do this in the shallow end of the pool.  Begin to lift one leg out to the side, lower it, and repeat on the other leg.   Continue alternating legs. If you can do this without holding on to the side – go for it!  It’s a great way to work on balance.  

Water Twists: 

To do this exercise, stand with your feet shoulder-width apart. Gently twist your torso side to side while keeping your hips stable. This exercise is the best way to work your obliques and spine.  

Lower Body 

Lower body waves target the legs and improve the strength of your leg muscles. 

Aqua Squat: 

Start by squatting down while keeping your chest up, this works your thighs and glutes.

Heel-to-Toe Walk:  

Moving forward in the water while placing the heel in front of the toe creates resistance, helping improve balance and coordination. 

Calf Raises: 

While standing in water, lift your heels off the ground, standing on your toes. This movement helps improve calf strength and stability.

Flutter kicks:  

For this one, you can either use the side of the pool or grab a foam kickboard.  Hold on to the side of the pool or the board while lifting your legs up behind you.  Begin flutter kicking your legs up and down.  

holding pool for kicking

Upper Body 

Focusing on the upper body can help improve your arms and shoulder strength without the use of heavy weights. 

Water Push-Up:

Leaning against the pool wall allows for pushing away from the wall, working the chest and arms.

holding onto the side of the pool

Arm Circles: 

Start in deeper water.  

With arms extended to the side at shoulder height, start drawing small circles in the water. It’s like drawing in the air but with the water’s resistance!  

For more resistance, you can grab some foam weights or hand-resistance weights.

Chest Fly: 

While still in deeper water, push your hands together in front of your body and slowly return them to the sides. This works both the chest and shoulders. 

Again, you can add resistance by using foam weights or hand-resistance weights.  

arm pool exercises

Bicep Arm Curls:   

Stay in the deeper water for this one.  

Begin with your arms by your side.  Bend your elbows and bring your hands up to your chest.  

Lower back to starting position and repeat.  

Add resistance by using foam weights or hand-resistance weights.  

Aqua Endurance Drills

Aqua endurance drills are about maintaining fitness levels and improving stamina. 

Continuous Water Walking:

Walking briskly from one end of the pool to the other for several minutes can really get your heart pumping!

Aqua Resistance Band:

Grab a resistance band and anchor it at the pool wall, pulling it toward the body helps improve both endurance and strength in a controlled manner.

Water Kickboard:

Holding onto a kickboard while kicking legs forward for distance builds stamina. It’s a playful way to get a workout!

Starting a Water Aerobics Exercise Routine

Starting a water aerobics routine can be simple and fun. It can also kick your butt!

You can do this on your own or in a group setting. The choice is up to you.

Whether you take a class or do it yourself, always begin with a warm-up to prepare the body for movement.

Be sure to wear a comfortable swimsuit and water shoes for added support and safety. Staying hydrated is super important, even in the water.

Here is my suggestion for a weekly routine:

  • Frequency: Try to do 2 to 3 sessions a week.
  • Duration: Start out doing approximately 30 minutes, then increase to 45 minutes or an hour as you get stronger.
  • Variety: Mix different types of classes or exercises, like cardio-focused and strength training.

With commitment, you will find yourself feeling stronger and more energetic as you continue your journey in water aerobics.

So, Why Start Water Aerobics?

Water aerobics is a fun, low-impact exercise that is perfect for older adults looking to stay active and healthy. 

Water therapy has many great benefits, including a low risk of injury, improved cardiovascular health, and mental and emotional benefits. 

From simple standing exercises to more challenging workouts, there is a water aerobics routine for every fitness level. 

Remember, age is just a number, and it’s never too late to start taking care of your body. 

As the saying goes, “You don’t stop exercising because you get old, you get old because you stop exercising.” 

So, why not give it a try and see the difference it can make in your life?

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