Aquatic exercises can be beneficial for balance, mood, and overall well-being in older adults. There are many different types of exercises people can try in the pool. Regular physical activity is important for everyone, especially as a person ages. It can help with muscle and bone loss. It can also benefit balance and functionality.However, some people may find physical activity like walking difficult. Aquatic exercises can be a good alternative that is often easier on the body.A person should always speak with a healthcare professional before beginning a new exercise routine.Did you know? Medicare may cover aquatic therapy if a doctor or another healthcare professional deems it medically necessary.Aquatic therapy is a type of physical therapy that involves performing certain exercises in a water environment. It can be beneficial for conditions like arthritis, MS, and spinal cord injuries. Benefits of aquatic exercises for older adultsThe Centers for Disease Control and Prevention (CDC) notes that aquatic exercise, such as swimming, can improve mood. People have also reported enjoying aquatic exercise more than exercise on land.Individuals can often exercise for longer in the water without increasing joint or muscle pain. This makes aquatic exercise a suitable option for people with arthritis, such as osteoarthritis.The CDC also notes that water-based exercises can increase the quality of life of older adults, decrease disability, and increase bone health in postmenopausal women.According to research from 2021, water-based training (WT) showed support for improvement in the following ways: balancecardiorespiratory fitnessbone painflexibilitystrengthImprovement was based on each group engaging in WT for a specific period of time.Some of the conditions that this research showed aquatic exercise helped improve were:coronary artery diseasestrokediabetesfibromyalgiamultiple sclerosis (MS)Parkinson's diseasehigh blood pressure (hypertension)bone diseasePool safety tipsKeep hydrated: It can be difficult to tell how much you are sweating when you are in the pool. Be sure to drink plenty of water before and after your workout. You can even keep a bottle of water at the pool's edge.Practice pool hygiene: Being in a public pool can increase your risk of developing swimming-related illnesses, such as diarrhea, lung infections, and swimmer's ear. Avoid swallowing the water at a pool and consider skipping a day if you are feeling unwell.Avoid hot water temperatures: Consider avoiding working out in water that is above 90°F (32°C).Use a flotation device: If you feel you are not a strong swimmer or you have an injury, illness, or condition that may hinder your ability, be sure to use a flotation device. »Learn more:Physical and mental benefits of swimmingUpper body aquatic stretchesUpper body aquatic stretches can help stretch joints and strengthen muscles in the:neckshouldersarmsFor each of these exercises, hold the stretch for 20 to 30 seconds and repeat each one a few times.Tips for doing upper body stretchesDo each exercise in shoulder-high water.Keep your spine in a neutral position: stand with your feet shoulder-width apartstand with your knees slightly bent and your weight distributed evenlyGently tighten your stomach muscles to help you balance. Keep them tightened during each exercise.If you feel any of the following signs of fatigue, stop exercising and tell a lifeguard or instructor: difficulty catching your breath or feeling short of breathfaintness or dizzinessfeeling flushednauseasuddenly feeling tired or weakpounding or irregular heartbeatpressure in your upper body or chestconfusion or loss of your sense of directionNeck stretches ExerciseInstructionsExercise 11. Slowly turn your head, keeping your chin up, to look over your right shoulder.2. Hold there and feel the stretch in the back and side of your neck.3. Slowly turn your head back to look over your left shoulder.4. Hold this again to feel the stretch.Exercise 21. Bend your head so that your right ear goes toward your right shoulder. 2. Hold there and feel the stretch in the side of your neck.3. Bring your head back to the center. 4. Bend your head so your left ear goes toward your left shoulder. 5. Hold there and feel the stretch. Exercise 31. Place one hand behind your back. 2. Reach up and over the top of your head with the other hand. 3. Hold there and feel the stretch down your neck and into your shoulder. 4. Repeat and then change arm positions to stretch the other side. Arm and shoulder stretchesExerciseInstructionsExercise 11. Reach both arms behind your back. 2. Lace your fingers together. 3. Squeeze your shoulder blades together as you slowly raise and straighten your arms. 4. Hold there and then relax. 5. Repeat. Exercise 21. Bend your elbows and lift them above your head. 2. Hold one elbow in the opposite hand. 3. Gently pull the elbow back and feel the stretch in your arm. 4. Hold the stretch. 5. Switch hand positions to stretch the other shoulder. Exercise 31. Lift one arm up and bend the elbow to bring the hand over the opposite shoulder. 2. Use your other hand to gently pull on the elbow and feel the stretch in the shoulder. 3. Hold there to really feel the stretch. 4. Repeat on the other side. Lower body aquatic stretchesLower body aquatic stretches can help strengthen muscles and stretch joints in the:lower backbuttockships legsHold each exercise for 20 to 30 seconds and repeat a few times. Do each exercise in shoulder-height water.Tips for doing lower body exercisesDo these exercises with a neutral spine: stand with your feet shoulder-width apartslightly bend your kneesevenly distribute your weightGently tighten your stomach muscles to help you feel balanced. Keep your stomach muscles tight for each exercise.Remember to keep breathing.Never hold your breath while exercising. Stop exercising if you feel any symptoms of fatigue. Lower and back of leg stretchesExerciseInstructionsExercise 11. Stand approximately 18 to 24 inches away from the wall of the pool. 2. Place your hands on the edge of the pool, keeping your arms straight. 3. Lean forward with your back straight. 4. Step one foot back and bend the knee of the other leg. 5. Keep the heel of the back foot on the bottom of the pool and lean into the wall. 6. Hold there and feel the stretch across the lower part of the back leg. 7. Repeat on the other leg. Exercise 21. Using the pool stairs, place one foot on either the second or third step. 2. Keep your back leg straight. 3. Lean forward, feeling the stretch in your back leg and hip. 4. Hold and then repeat with the other leg. Exercise 31. Using the pool stairs, place the heel of one foot on the second or third step. 2. Keep both legs straight. 3. Lean your upper body forward, feeling the stretch in the back of the leg on the step. 4. Hold, then repeat with the other leg.Upper leg and hip stretchesExerciseInstructionsExercise 11. Stand along the wall of the pool, holding the edge with one hand. 2. Cross one foot in front of the other. 3. Lean your hips into the pool wall. 4. Feel the stretch in the hip at the wall. 5. Turn around and cross the other foot over to stretch the other hip. Exercise 21. Stand near the edge of the pool, holding the edge with one hand. 2. Pull one knee up, grasping it with your hand. 3. Use your hand to gently push the knee across your body. 4. Hold there and feel the stretch in your upper leg and hip. 5. Repeat with the other leg. Aquatic strengthening exercisesAquatic strengthening exercises can help strengthen the muscles in the:armsshoulderschest neckbuttocksabdomenhipslegsDo each exercise slowly with smooth movements and repeat a few times. Tips for strengthening exercisesDo these exercises with your spine in a neutral position. Keep your knees slightly bent and your weight evenly distributed. For lower body exercises, begin each one with your feet together and knees straight, unless otherwise stated. Remember to breathe and not hold your breath. Gently tighten your abdominal muscles for stability.If you feel any signs of fatigue, stop exercising right away. Upper body strengtheningExercise InstructionsExercise 11. Hold your arms out at your sides at chest level. 2. Keep your elbows straight and your thumbs facing up. 3. Push your arms in, keeping them straight, until your hands meet in front of you.4. Pull your arms back to your sides at chest level.Exercise 21. Stand with your arms at your sides with your palms facing forward. 2. Bend your elbows, bringing your hands through the water to your chest. 3. Turn your palms to face down. 4. Push your arms back down through the water until they are straight by your sides. Exercise 31. Lift both of your arms up and out to your sides at shoulder level. 2. Keeping your arms straight, push them down and through the water to your legs.3. Pull back up to shoulder level at your sides, keeping them straight. Exercise 41. Stand with your arms at your sides, palms down, and hands turned out. 2. Pull your shoulders up, keeping your elbows straight. 3. Punch your arms down in the water, keeping your elbows straight, so your shoulders move down under the water. Lower body strengtheningExercisesInstructionsExercise 11. Move your right foot out to the side and hold.2. Pull your right foot across in front of the other leg and hold.3. Repeat, then do the same thing with the left leg. Exercise 21. Go to the corner of the pool. 2. Rest your arms on either side of the corner.3. Lift your feet off the bottom of the pool.4. Cycle your legs, trying to keep your buttocks as high as you can in the water.Exercise 31. March in place, lifting one foot and then the other. Exercise 41. Pull one knee up in front of your body, bent at a 90-degree angle.2. Keep your knee bent.3. Push your leg back behind you.4. Repeat with the other leg. Aquatic aerobic exercisesAquatic aerobic exercises can help strengthen the:heartlungslegshipsabdomenbuttocksTips for aquatic aerobic exercisesDo these exercises with your spine in a neutral position.Do these exercises in shoulder-height water.Keep your stomach muscles tight with each exercise to help you balance. Remember to breathe and not hold your breath. Start each exercise with your feet together and knees straight, unless otherwise noted. If you feel any signs of fatigue, stop exercising right away. A person should start slowly with aerobic exercises and only do as much as their body tells them it can do.ExerciseInstructionsExercise 1Goal: Start with 1 lap and work toward a goal of 2 laps.1. Walk forward in the water. 2. Walk backward in the water. Exercise 2Goal: 3 to 5 minutes1. Step out to the side with your left foot. 2. Step your right foot in front of your left foot. 3. Step out to the side with your left foot again. 4. Step your right foot behind your left foot. 5. Go back in the other direction, alternating your foot in front and then behind.Exercise 31. Stand in the water with your arms at your sides. 2. Keeping your elbows and knees straight, kick your legs out to the sides and lift your arms to your sides at shoulder height. (Similar to a jumping jack)3. Pull your legs back to the center. 4. Bring your arms back to your sides. Exercise 41. Hold onto the side of the pool. 2. Float on your stomach.3. Kick your legs behind you.4. Point your toes and keep your legs fairly straight. 5. Be sure to move your legs from the hips. Tips for getting started with aquatic exercisesCheck with a local community center or YMCA for aquatic classes.Check for aquatic classes at a local swimming pool.Check with your SilverSneakers program if you have a Medicare Advantage plan that offers it.Check with local gyms to see if they offer aquatic classes.SummaryAquatic exercises can be highly beneficial for older adults. They can help strengthen muscles and joints and can also aid with balance.Water-based exercises can be a good alternative to higher impact exercises like walking or jogging. These types of exercises can help a person exercise longer with less pain.
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