Fun Water Workouts for Seniors
Water exercise is a great form of low-impact movement in the heat of summer. Relaxing in the water cools the body, lowers stress on the joints and offers seniors a chance to get stronger, improve balance and have some fun. Pool workouts or lake exercises can be gentle or challenging depending on the individual’s fitness level.
The easiest way to get in a workout is by water walking. Find a pool or spot in the lake where the water is waist deep. Walk forward and backward taking long strides while keeping the abs tight. Moving against water creates twelve times more resistance than air, but the water supports the body and takes pressure off hips and knees. Start with fifteen minutes and work up to thirty.
Aqua aerobics is a class commonly found in senior assisted living Lakewood communities. The teacher leads participants in arm circles, knee lifts and easy kicks while music plays. Hand weights like foam dumbbells or pool noodles are sometimes used for upper body resistance. If there is a part of your shoulder or back that gives you trouble, let the teacher know and she will likely have some alternatives.
Deep water jogging is an excellent option for people who don’t like to get water up their nose or deal with a pool locker room. Purchase a flotation belt to wear around the waist and go to the part of the pool that is deep enough you can’t touch the floor with your feet. Jog in place while maintaining good posture and pumping your arms. Interval training of two minutes on and one minute of easy sculling to recover will increase cardiovascular fitness.
Lap swimming is the ultimate in water workouts. Try to do a variety of strokes to evenly challenge the body. Swim two laps of freestyle, one lap of backstroke and a lap of easy breaststroke for active recovery. If swimming with your face in the water is not your thing, kick on your side with a kickboard and keep your head up.
Water tai chi is a trend right now. Students do slow, deep movements in chest deep water. It is a mindful activity that has been shown to help improve balance and lessen arthritis pain. The YMCA and other senior centers have added tai chi to their programs.
Look for a gym or pool that has certified lifeguards. Wear flip flops or other slip resistant shoes on the pool deck and keep a bottle of water on the pool edge so you can rehydrate after your workout. Sweat is just as real in water as on land and it’s important to replace the fluids you lose. Apply a waterproof mineral sunscreen even if you are in an indoor pool that has windows and light streaming in.
After working out, in retirement communities take time to lie on your back and relax on your back in the water. Spread your arms out to the side, close your eyes and focus on deep breathing. This will stimulate the parasympathetic nervous system which relaxes the body. You will not only feel more relaxed while in the water but will be relaxed when you get out.
Get out there and swim, laugh and enjoy this hot summer weather in assisted living Lakewood.
