Water exercises are a fantastic way for seniors to get exercise because it allows for a low-impact training environment that is great for seniors. Not to mention pool exercise for seniors typically happens with a group of seniors at aquatic centers making it a great way to interact with new people and make new friends.
Don’t worry the ability to swim is not required which makes it another great choice for seniors. The benefit of water exercise is fantastic not just on the body but mind as well for anyone including seniors.
Just because you getting older does not mean you need to be less active. Pool exercise will give you some quality exercise throughout the week.
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Best Pool Exercises For Seniors
For this exercise, you will need a floating device like a pool noodle that can fit around your foot. Starting with the left leg bend your left leg at the knee and bring your leg up so it then forms a roughly 90-degree angle.
Next, you will want to take the noodle and put that around your food and then push down until your leg becomes straight.
Now, do this again slowly and repeat this for 10 times.
Lastly, switch legs and repeat the process.
Keeping your leg muscles strong is key to help with walking especially as you get older. This can help with balance and stability and make walking easier. Some of the best pool exercises for seniors are leg swings.
- For this exercise, you will want to get in depths that will reach your lower back.
- Hold on to the edge of the pool and swing one of your legs forward as far as you can all while you keep your leg straight.
- Hold your leg in this position for at least 5 seconds if you can.
- Repeat this process for 10 to 12 times and then do the same with the other leg.
This is simple to do and will help lower body muscles to stay toned and strong. Simply wade into water that is waist-dep and start walking like you would if you were on dry land.
This is one of the top pool exercises for seniors and one of the easiest to get started.
Try to avoid walking on toes and walk as naturally as you would if you were on dry land.
This is a simple exercise that needs no floating devices. Simply get into the right below chest level. You can do the following to get your heart rate up.
1. Jog in place. Simply move your legs up and down. Water will provide the resistance to give you a good low-impact exercise.
2. Simply walk back and forth from side to side in the pool. You can do this for 5 min clips and then rest if you feel the need to.
Standing push-ups From The Pool
This is an easy exercise that will help tone up the shoulders, chest, and arms.
Here is how to do it.
Stand facing an edge of the pool in the shallow end of the pool. Spread your hands out a little wider than your shoulders. Put your hands on the edge of the pool and lean towards the wall slowly and then push yourself back up.
Repeat this process for 7 to 10 times slowly until you know you can handle this type of exercise.
Try repeating this for up to 3 times of 7 to 10 times.
Arm curls are another excellent exercise that can be done in the pool. Depending on the amount of resistance you would want you can use nothing but the water as resistance or you can opt to use water weights.
Here is how to do it.
- hold your arms in front of you with your palms facing out.
- Curl the weights up slowly and then back down slowly.
- Repeat this process 8 to 10 times for a set of 3 times.
This is a great low impact way to help strengthen and tonearms with a low impact on joints.
Benefits of Seniors Using The Pool To Exercise
Water exercise is a great way for seniors to get healthy and have fun all while getting a low-impact exercise. Below are some great reasons and benefits for seniors to start swimming.
Less impact and less pain
Water takes the stress off of joints and makes your body with a buoyancy that helps reduce pain and less impact on knees, back, arms, and all other parts of the body.
Flexibility becomes better
When you work out and use your muscles you will naturally gain some mobility as you move your arms, legs, neck, and more on a regular basis you will have the ability to become more flexible.
It can also help and reduce pain and improve posture making it easier to walk with stability and balance.
Gain Muscle strength
Gaining muscle strength as you age is important for many reasons.
It will also help you gain stability and balance to live a more independent life as we age.
Water offers natural resistance to help build and keep the muscles we have all with a low impact on joints.
Better Mental Health
When we work out we mentally feel better. It’s not just our body that feels healthier but our minds do as well.
Exercise improves brain function and cognition because of better blood flow and oxygenation.
Exercising in a pool can also lead to making new friends making your mood better as you socialize more.
Pool exercise for seniors is a great way for anyone who is again to keep exercising in a low impact way.
The pool has a natural ability to resist allow for a pain-free way to exercise and maintained muscle, flexibility, and healthy mental makeup.
There are a few things you should know. Water safety should be practiced and seniors who can’t swim should have aid and swim with others while doing the exercises in the pool.
Always consult with a doctor before doing any kind of exercise no matter how light or low impact.