It might be challenging to stay active as you age. Some people find it difficult to go for a stroll or include strength workouts in a regular regimen when joints are achy and not functioning as well as they once did. However, since it puts less strain on the joints, exercising in the water is fantastic for decreasing arthritis and other joint discomforts. In addition, the water’s buoyancy helps relieve pressure on diseased joints. Strength workouts may be done in the water without heavy weights since water provides resistance. Flexibility, balance, and bone and muscle loss improve with water strength training and resistance.
These are some water aerobic exercises that will benefit older adults. Before trying any of them, determine which would be most suitable for you, depending on your physiological constitution and any other illnesses you have. The key is to put your health first and not strain past your limits by doing too much. A team member in a senior living community can first evaluate you and then develop a training regimen suited specifically for your age, build, comorbid conditions, medication, and other health or physical factors. This way, you will always be working out safely.
Another excellent low-impact cardio workout is flutter kicking. You may do this workout with or without a kickboard. Holding a kickboard out in front of you, you may go back and forth across the pool by flutter-kicking your legs. Without a kickboard, you can flutter a kick without one. Holding onto the side of the pool, perform a front float with your head above water and flutter kick your legs. Whatever method you choose, ensure you kick at a regular pace that gets your heart rate up without wearing you out too soon.
Standing Water Pushups
Push-ups in the water are a terrific exercise for developing arm, chest, and shoulder strength without placing undue strain on the joints. Please put your hands on the gutter or edge of the pool while standing on the side with a bit more space between them than shoulder width. Leaning against the wall with your arms bent, push yourself back out. Slowly and again until your arms are fatigued. Till you are aware of your boundaries, take care not to push yourself too far.
Aqua jogging is the ideal low-impact, aerobic activity to increase heart rate and blood flow. Aqua jogging may be as easy as running across the pool from one side to the other. This workout can also be made simpler by running, marching in place, or back and forth swimming. Whatever adjustment you select, make sure it’s at least somewhat tricky because aqua jogging is meant to raise and maintain heart rate.
Leg lifts exercise all the legs’ muscles by using the water’s resistance. Standing in the water, lift one leg to the side and lower it back down. When one leg becomes fatigued, switch to the other and repeat the exercise on that leg. This workout develops your core and works your legs and balance.