Beginner Water Aerobic Exercises for a Low Impact Pool Workout
Staying physically active is one of the best things you can do for your health, but getting enough exercise is hard for many people as they age. Joint issues and chronic health problems can make it hard to do higher impact activities like jogging or walking. That’s where aquatic exercise can really help.
Water aerobic exercises are a great way to get a full body workout in a low impact environment. This guide to water aerobics for seniors will help you understand the benefits of pool exercises and give you ideas to get started.
What Are Water Aerobics?
Water aerobics refer to a form of exercise that takes place in a swimming pool. Water aerobics are also known as aquatic exercises, pool exercises, aqua aerobics, or aqua jog. Unlike traditional lap swimming, aquatic exercises are usually done mostly upright. In fact, knowing how to swim isn’t necessary! You can do water aerobics exercises in waist deep water. That said, for water safety, it’s important to do water aerobics with a friend or in a space that has lifeguards in case of a medical emergency.
What Equipment Do You Need for Water Aerobics for Seniors?
One of the benefits of water aerobics is that it requires minimal equipment. You will need access to a pool facility. Some pools have classes that may include additional equipment, including water treadmills or bikes. However, if you’re building your own water aerobics regimen, all you really need is a pair of goggles, a towel, and a swim cap. Water shoes can be helpful for walking around the pool area.
Adding Resistance
One of the benefits of pool exercise is that the water provides natural resistance. However, if you need more resistance, find some strap-on wrist or ankle weights to add resistance. Foam dumbbells, kickboards, and hand paddles are other common equipment to make more resistance. Your pool may even have them available for you to ouse!
Another accessory that is helpful but not strictly needed is a buoyancy belt or other flotation device to allow you to target arm exercises without treading water.
Benefits of Water Aerobics for Seniors
Water provides more resistance than air, so it makes regular exercises more challenging than they feel on land. At the same time, your body is more buoyant. This means that you do not face the same challenges with higher impact movements.
Some of the biggest benefits of water aerobics include:
Full-body workouts. Staying afloat in the water is a great way to work out your entire body, including your core, legs, and arms.
Greater endurance. As you progress in your exercises, you will notice yourself building cardiovascular endurance.
Strength. Water aerobics are a fantastic form of strength training to build lean muscle mass. This also promotes bone health and prevents fractures and injuries.
Flexibility. You may notice that you feel more buoyant and flexible in the water. Over time, this flexibility will increase your range of motion and the types of exercises that you can do.
Health benefits for a variety of chronic conditions. People with chronic conditions like osteoporosis, arthritis, or balance issues often find that water aerobics are a more manageable form of exercise than conventional out-of-water exercises.
5 Beginner Water Aerobic Exercises to Do in a Pool
As a beginner, it’s helpful to start with basic movements that give you a full body workout.
Aqua Jogging
Aqua jogging or walking engages your entire body. This form of water walking keeps your core engaged and works your legs and arms.
Begin with your feet shoulder width apart in water that is about waist deep.
Practice putting pressure on your heels, followed by your toes.
As you get more comfortable, you can start to jog in the water.
Arm Lifts
Stand in chest deep water for this upper body strength workout. As you become stronger, you can practice this move with water weights.
Keep your arms out to the side under the water near your hips with palms facing up.
Then, draw your elbows inward as you lift your forearms up to the surface of the water.
Rotate your wrists, turning your palms down and lowering your arms back to the starting position.
Complete 2-3 sets of 10-12 repetitions each.
Wall Glides
To focus on your lower body and core, begin at the side of the pool.
Hold on to the edge, keeping your knees tucked into your chest, elbows slightly bent, and feet against the wall.
Then, push off and float through the water.
Once you’ve stopped moving, bring your feet down to the bottom of the pool and run back to the edge.
Repeat for 2-3 minutes at a time, building up to 5-10 minutes as you feel more comfortable.
Jumping Jacks
Water jumping jacks engage your entire body and are a great cardio workout. Adding water weights will make this exercise more challenging.
Stand in chest height water with your feet together and arms at your sides.
As you jump and move your feet outward to shoulder width, bring your arms over your head.
Jump back to your starting position.
Complete 2-3 sets of 10-12 repetitions each.
High Knees
High knees are a great way to build strength in your lower body, especially the muscles that stabilize your hips. This increases flexibility and prevents hip injuries.
Start in waist-height water.
Lift your right leg until your knee is roughly parallel to the pool bottom. Focus on engaging your core muscles as your leg draws upward.
Pause for 3 seconds, then lower your leg back to the pool floor and switch sides.
Do 2-3 sets of 10-12 repetitions for each leg.
More Low Impact Exercises
At Mighty Health, we believe that the best exercise is one that you enjoy. Water aerobics are a great way for seniors to get engaged in a new form of exercise. Not only is it a full-body workout, but pool exercises are often a great social activity, too. You’ll likely connect with other folks at your pool doing similar exercises. If you’re still not sure how to get started, talk to your Mighty Health coach for exercise recommendations tailored to your unique situation. We also offer nutrition guidance, live events, guided meditation, recipes, and more to help you live the best years of your life!