Simple and Fun Water Aerobics Exercises For Seniors

Jacob Reno
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What Are Water Aerobics Exercises?

Water aerobics exercises are designed to promote fitness and health in all participants … regardless of age, gender, or fitness level. The movements can be modified in intensity and complexity to suit your needs.

Water aerobics exercises are usually performed in a shallow pool, pool, or spa where the water is from 2-3 feet deep. However, you can also perform water aerobics exercises in any non-deep water, such as a waist-deep beach.

Benefits Of Water Aerobics For Seniors.

The fast pace of life stresses all of us out. Building stress doesn’t only affect your body but also makes your skin look older and drier. Water aerobics for seniors is a great method to maintain fitness and to combat aging.

Water aerobics is for anyone who wants to pursue a workout that involves using their own body weight, low impact, and low energy. It is gentle on your joints and also assists to gradually ease you into exercising.

Water aerobics provides powerful resistance against water, and it can be utilized by all types of people, including older people, pregnant women, and those healing from an injury. The fundamentals of the water aerobics program is built on assisting you to involve your entire body when doing the exercises.

Even though this is an exercise class, it is different to the normal exercise classes offered in gyms. This exercise class is tranquil and peaceful as the class is normally held in a pool with tranquil music.

Water aerobics exercise is a low-impact workout that helps in the strengthening of your muscles, acts as a mood enhancer, helps to increase breathing capacity, and improve balance. It additionally improves your heart health and improves your level of fitness. It is a perfect exercise for you if you are recovering from a surgery or injury.

A Detailed List of Simple and Fun Water Aerobics Exercises For Seniors.

{1}. Water exercises for seniors are fun when you are splashing away with a whole group of friends.
{2}. The warm water will get your muscles moving and the resistance will help you firm up muscles you may have almost forgotten you had.
{3}. Working as a team builds a camaraderie and confidence in yourself that you can do it.
{4}. Some do water aerobics with a partner to make their workout lively and filled with fun.
{5}. The instructor will guide you with assisted exercises for the most enjoyment, fun, challenges and safety.

1. Water walking

Water walking is one of the most fun and easiest senior water aerobics exercise that people of all ages can participate in. Best of all, water walking is as simple to do as it is fun.

The first thing you need to do is simply stand in waist deep water. Now, take a step forward and then walk for a short distance. Be careful not to step out of the water and raise your foot above the surface. Make sure you keep your body upright.

When you are walking, it is a good idea to hold your hands in front of you and turn around every now and then. This prevents you from walking for too long without turning around. This also makes it easier to return to your starting position. The walking exercise improves your balance and strengthens your leg muscles.

As an added bonus, water walking is just as easy for you to participate in as it is fun.

There are numerous types of iphone apps for music for the iPhone. You can make music with an app on your phone or you can also load music onto your device. This is a good way to listen to a lot of music while you are on the go. You can also use the iPhone for music when you walk, run, do yard work, hike, or even just go for a culinary stroll around the neighborhood.

2. Standing Water Push-ups

This exercise can be performed with your arms extended out in front of you, or your hands behind your head. To prevent your feet from slipping, stand on rubberized exercise mats or towels.

While in the plank position, gently tilt your hips up and down to make the waves.

Perform 10 repetitions before switching to your other side.

3. Arm Curls

Arm curls will help tone your arms, shoulders and your upper back. To execute the arm curl, bend your body forward from the waist. Then lift your arms straight up in a circular motion. Make sure you keep your upper back straight. If you’re performing this exercise outside the pool, use the water’s resistance to perform a bicep curl. Keep your arm in a straight position and move your arm smoothly up and down in a fluid motion to work the biceps.

4. Chest Fly

Position your arms on the water surface in the "T" position shown, with your thumbs touching the water's surface.

¥ Inhale, and then move your arms back about six inches and exhale 30 percent for three counts.

¥ Start with three sets of twelve repetitions, and then increase the number of repetitions to eight sets of twelve.

Chest fly is an easy and effective exercise that helps build your shoulders. It also strengthens the rhomboids and deltoids. The key is to try making the arc larger. If you do everything correctly, you'll feel it all the way to your hands.

5. Flutter Kicking

Flutter kicking is an exercise where you alternate your flexing and extending your ankles.

The movement is a bit like a kickboard and it allows you to strengthen your legs while giving your joints and ligaments a workout.

Stand up with your arms resting at your sides. Bend your right knee and place your foot on the floor behind you. You should feel a slight stretch in the front of your right leg.

As you breathe in, extend your right ankle and lock your right knee with your foot flexed.

Exhale and return your right ankle and knee to their starting positions.

Alternate flexing and extending your right ankle in time with your breath. Start slowly and then pick up the pace as you begin to feel more comfortable using this exercise.

Aim for a minimum of ten repetitions and up to 25. Repeat this exercise for your left leg.

6. Leg Lifts

Leg Lifts help your legs flex the most and they also work your abs.

Here’s how to do it:

Lie on your back and place your hands behind your head. As you raise your feet and legs, bring your knees to your chest. Now lower your feet and repeat the exercise.

How many times you need to repeat the exercise? It is up to you. A more advanced exercise involves doing 15 repetitions.

7. Swimming

Swimming is another great exercise for seniors and can help ease muscle pain and tone the body. Swimming is also a great way for seniors to keep their spirits high when they are depressed. This is a good exercise to include in a regular routine because it increases the heart rate and burns calories in a natural way.

Swimming is done in a pool, so the body can remain in an upright position, making it easier to swim without getting tired. Also, it can decrease the risk of falling or injuring joints or bones because the water provides resistance. There are several different strokes that can be utilized to achieve different health benefits. Sustaining a regular swimming practice can avoid osteoporosis, cardiovascular disease, obesity, high blood pressure, and diabetes. Keep in mind that if you are over 70, you should check with your doctor before starting a swimming program.

The recommended frequency to exercise is 10 minutes of swimming almost every other day to maintain health and reduce blood-pressure in a healthy way. Swimming involves all major muscles of the body helping the circulation of blood to improve heart and lung function. It is a low-impact exercise that helps improve flexibility and joint mobility. With a combination of these, seniors can avoid pain and injuries in joints while increasing their stamina. Additionally, it can help in strengthening the heart, muscles, and keep the body in a good shape.

8. Calf Raises

(2-3 repetitions)

This is the easiest of the exercises to do.¬¬¬¬Stand over a step with your toes on the edge.¬¬¬¬ Then, with your hands on your hips or waist, raise up on the balls of your feet as high as you can with your heels still on the floor.¬¬¬¬ Lower back down slowly.¬¬¬¬¬ Do this exercise 2-3 times.

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The goals of the World Health Organization – the specialized health agency of the United Nations – are an improved health and quality of life for all people. Our primary mission is to provide the leadership and technical support for health work throughout the world. This includes work on the leading causes of death and disability— particularly communicable diseases, maternal and child health, nutrition, and injury prevention. Achieving these goals requires the involvement of HIV/AIDS activists, drug and medical device manufacturers, and international organizations including WHO.

9. Jogging In Water

Swim jogging (also called water jogging) is a very good cross training option for people looking for a low-impact workout. Water jogging requires the use of an aqua jogger belt. It is designed to act like a jogging belt and it lets you keep your legs centered at about hip-width apart (like on land), but also lets you rest each leg alternately by allowing it to glide below the surface of the water. When your legs are submerged, it slightly compresses your knee, which allows for more blood to reach the muscles. You’ll also get a bit of resistance from the water and that makes it more difficult to pull your leg back up to the surface. For this reason, you’ll need to keep the intensity at about 15-20% less than what you experience on land.

Aqua jogging is a convenient cross training option for runners. Strap the belt around your waist and place your stride foot inside the sock. That’s it. You’re off. You can do your warm-up in the shallow end of the pool, then as you get your stride timing down go deeper into the water. It’s okay to be a bit choppy at first and as you get used to it over time you’ll develop a smoother stride.

Arm Circles

Arm circles are basic exercises that can be done with surfaces of different aggression, from slippery to short (between 6 to 10 ft wide) to long (longer than 20 ft).

This is a very useful exercise. It strengthens the arm muscles, especially the shoulders and arms. The strength and endurance of the arms, in addition to the support of the abdominals, allows swimmers to swim longer distances and at a constant speed. It is also important to develop the ability to use the fingers in the correct way to avoid paying for a hand injury.

A simple exercise for arm circles is to put the body at an angle of 45 degrees to the wall or edge of the pool while keeping hands and arms close to the body. Start slowly extending the arms forward and then forcibly bring them back to the starting position of the elastic band. Do it dynamically with two or three brief periods of extension. This movement should bring your hands from the chest level to the shoulder level, then return to the level of the chest, where you can stop for a moment before returning to the starting position. This movement is performed in a slow and smooth way and with the effort of the arms and upper body together, making the exercise very dynamic and engaging.

Water Exercises For Seniors With Arthritis

If you have old-people’s disease like arthritis, swimming in water may be a good choice because the buoyancy of the water puts a lot less stress on many of your joints and muscles. However, if you have particularly bad arthritis, you’re probably going to experience pain and discomfort in the water because your joints hurt so much on dry land.

When you go to the pool for water aqua aerobics exercise for seniors, a warm swimming pool is sadly not enough. You still need to exercise and stay fit. The benefits of water aqua aerobics for seniors is that it is a low impact exercise. You don’t normally jump because there is no need to lift your body weight out of the water and a lot of the exercises you do strengthen the muscles in the legs so they are better able to support you, and you can then move about a lot easier when out of the water. It does have an effect on your joints, though, so you should only join in if you are confident that you can handle it without experiencing too much pain.

Water Exercises For Knees

Whether you’re a senior or not, if you want to improve your cardiovascular system, there’s no better place to do it than in the pool. Water aerobics for seniors is a fantastic way to keep your heart and lungs healthy and to help you lose weight.

Swimming is the ideal way to burn calories in the water, but water aerobics exercise for seniors can help you burn more calories than swimming by working more muscle groups. Swimming will get you fit, but it can come at a cost to your joints if you don’t strengthen them prior to entering the water.

Because water exercises for seniors can strengthen and build muscle, they’re also helpful at reducing the symptoms of arthritis, particularly when you perform exercises like knee walking.

Here are 3 exercises you can do to strengthen your knees in the water.

Start with your two legs in the water. Bend your knees to a 90 degree angle, keeping your feet together as you bend your knees. Push your feet against the bottom, lifting yourself up as you kick downward. Then, let yourself back down until your knees are once again in the water. Repeat this rhythm for 5 or more seconds.

Criteria For The Best Senior Water Aerobics Near Me

Aerobic activities may not come naturally to you, but they are an essential way of maintaining your health and fitness. Not only are they better for your heart and lungs, but they also increase oxygen and blood flow around your body.

One of the best ways of ensuring that your body is getting the exercise it needs while having a lot of fun is to give water aerobics a try. It's a well-respected activity that's been around for decades, giving people of all ages an outlet to enjoy themselves and get some great exercise.

When you are looking for a good class for you or the people in your care, consider the following factors to make sure you get the best option possible.

Water Aerobics Exercises for seniors: FAQs

Q: Why is water aerobics so good for seniors?

A: Cardiovascular exercise in water can help your body utilize energy more efficiently. For those who lead sedentary lives, water aerobics can be a great way to gently get started. Water exercise does not put too much pressure on the joints making it great for individuals with arthritis. It is much easier to perform movements in water, so your muscles don’t have to work as hard to support you. As a result, water exercise can be easier on your body and joints with increased resistance. Plus it can be easier to focus mentally in water as well …and being in a good mental state is extremely important in fitness.

Q: What are the benefits of water aerobics for seniors?

A: Water aerobics and swimming can help keep your bones strong and help prevent osteoporosis, can keep your joints young and help prevent arthritis and joint pain, help alleviate arthritis symptoms, make you feel younger, can give you more energy, help you sleep better, help you get healthier, and help you to look younger.

Q: What are the benefits of water aerobics in general?

Q: Can You Lose Weight By Doing Water Aerobics?

A: Most people, young and old, want to lose weight. And you can dramatically outpace the number of calories burned pick certain other aerobic exercises.

A 150-pound person who swims 600 meters burns more calories than a 150-pound person who runs the same distance, according to the American Council on Exercise. The reason? When you�re not fighting gravity, your body will burn far more calories.

Q: How Often Should You Do Water Aerobics?

A: You can easily do water aerobics once or twice a week. You can also do it more often, especially if you are new to it. Do not overdo it, though, especially if you have weak knees or other health issues.

Q: Are Water Aerobics Good If I Have An Existing Health Condition?

Absolutely! Water aerobics can be a terrific form of exercise for people who are suffering from a variety of conditions, including arthritis, obesity, and heart disease. By carefully monitoring your heart rate and keeping yourself within your target heart rate zone, you will be able to burn consistent number of calories and engage in an effective cardio workout without worrying about overdoing it. Even if you have an existing condition and can't engage in strenuous aerobic activity on land, you will likely be able to do so in water, which is far less harsh on your joints.

Although you will still experience a lot of joint stress and muscle fatigue in water aerobics, you will not experience any of the harm that you might suffer on land. This is because the water acts as a natural shock absorber that transfers some of the impact of joint movement to the surrounding water. This means that you grow older while still being able to exercise and stay in shape. If you or your loved ones are unable to engage in regular land-based physical activity, then water aerobics are definitely worth looking into. After a period of time, you will be able to tell a major difference in your joint mobility, and it may even help to reduce the amount of pain that you suffer on a day-to-day basis.