Australians are now living longer, on average, 30 years longer than a century ago. The country has the third-longest life expectancy in the world, surpassed only by Monaco and Japan. The country’s population is also ageing rapidly, so much so that by 2066, older Australians are projected to comprise more than a fifth of the total population.
However, whilst life expectancy is getting longer, the general population is not meeting the physical activity guidelines. Just 4 out of 10 Australian older adults aged 65 and above meet the physical activity guidelines. This is an eye-opening statistic, as estimates suggest that around half of the physical decline associated with ageing may be attributed to the lack of physical activity.
Without exercise, individuals over 50 may suffer from the following problems:
- Decrease in muscle mass, strength, physical endurance, and bone strength,
cardiovascular and respiratory function
- Impairment of coordination and balance
- Limited joint flexibility and mobility
- Increase in levels of body fat and blood pressure
- Susceptibility to anxiety and depression
- Higher risk of cardiovascular disease and stroke
Water Aerobic Exercises for Seniors
The guidelines for physical activity and exercise for people 65 years old and above call for 30 minutes of moderate-Intensity physical activity on most days, preferably every day. Ideally, this routine should incorporate training for strength, cardiovascular endurance, balance, and flexibility.
It’s never too late to cut down on the time sitting or lying down and start being more physically active. Exercise confers benefits to everyone regardless of age. For older adults, it is crucial to help maintain health, independence, and a high quality of living. However, if you’re over 40, living with a chronic illness, or have been sedentary for some time, it’s best to consult your doctor before embarking on an exercise regimen.
Among older adults, one of the most cited barriers to exercise is the fear of falls and injuries. This is understandable, as traditional land-based exercise can be too hard on the joints, challenging for people with impaired balance, and less enjoyable for older adults.
This is where water aerobic exercises for seniors come in. The buoyancy of water reduces impact on the joints while providing resistance that can enhance strength and endurance. The water environment also provides a safe setting for exercise, reducing the risk of falls and enhancing balance and coordination.
Pool exercises for older adults
Here, we explore ten effective pool workouts for older adults, using swimming pool fitness equipment and incorporating various water aerobics exercises and swimming therapy exercises to keep things engaging and beneficial. We divide the exercises into four parts: upper body exercises, core exercises, lower body exercises, and aerobic exercises:
Upper-body aquatic exercises
- ARM CURLS
Using water dumbbells as swimming pool fitness equipment and doing arm curls in the pool can help build upper body strength while taking advantage of water resistance.
How to perform arm curls:
- Stand in the pool with water dumbbells in hand, arms extended down
- Curl the dumbbells up towards your shoulders and then lower them back
- Do 15-20 repetitions
- WALL PUSH-UPS
Wall push-ups in the pool target the upper body muscles, including the chest, shoulders, and triceps.
How to wall push-ups:
- Stand facing the pool wall with your arms outstretched hands on the wall
- Bend your elbows and lean towards the wall, then push back to the starting position
- Perform 10-15 repetitions
- FLUTTER KICKS
Flutter kicks target the abdominal muscles and legs. This exercise is effective for building core strength and endurance.
How to flutter kicks:
- Hold onto the edge of the pool or use a kickboard for support
- Extend your legs behind you and kick them up and down in a fluttering motion
- Kick for 1-2 minutes, rest, and repeat
- STANDING KNEE LIFTS
Standing knee lifts are great for improving hip flexibility and lower body strength.
How to perform standing knee lifts:
- Stand in the pool with your feet shoulder-width apart
- Lift one knee towards your chest and lower it back
- Alternate knees and repeat for 15-20 lifts per side
- POOL PLANK
A pool plank is a superb exercise for strengthening the core muscles, and the water provides additional stability challenges.
How to perform the pool plank:
- Hold onto a pool noodle or the edge of the pool
- Extend your legs behind you while keeping your body straight
- Hold the plank position for 30-60 seconds, engaging your core muscles
Lower-body aquatic exercises
- LEG LIFTS
Leg lifts in the pool are perfect for strengthening the lower body and improving balance. The water supports your movements, reducing the risk of falls and injury.
How to perform leg lifts:
- Hold onto the edge of the pool or use a pool noodle for support
- Lift one leg to the side, hold for a few seconds, and then lower it back
- Repeat 10-15 times using each leg
- POOL NOODLE BICYCLE
Using a pool noodle, this exercise mimics the motion of riding a bicycle and is excellent for working the core and lower body muscles.
How to perform the pool noodle bicycle:
- Sit on a pool noodle, balancing your weight
- Pedal your legs as if riding a bicycle
- Continue for 3-5 minutes, maintaining a steady pace
Our Hydrotherapy Pool Centre
At Healthstin, we provide professional hydrotherapy services across multiple locations in Australia, helping individuals improve mobility, manage pain, recover from injury, and enhance overall wellbeing through tailored aquatic exercise programs.
Water aerobic exercises
- WATER WALKING
Water walking is an excellent introduction to pool exercises for older adults. Start by walking from one end of the pool to the other in waist-high water. The water’s resistance makes the exercise more challenging than walking on land, enhancing cardiovascular fitness and muscle strength without straining the joints. A swim spa is a great alternative for staying active, offering a low-impact way to exercise while enjoying the benefits of hydrotherapy and resistance training. Check out Swim Spa Sydney to find the perfect option for your home.
How to perform water walking:
- Stand in the pool with water at waist height
- Walk forward with deliberate steps, swinging your arms as you would on land
- For added resistance, you can use aqua dumbbells
- AQUA JOGGING
Aqua jogging is a fantastic cardiovascular workout that is gentle on the joints. It can be done with or without specialised aqua jogging belts.
How to perform aqua jogging:
- In deep water, use an aqua jogging belt for buoyancy if needed
- Jog in place, lifting your knees high and pumping your arms
- Jog for 10-20 minutes, depending on your fitness level
- AQUA ZUMBA
Aqua Zumba combines the fun of dance with the benefits of water resistance. It’s a lively way to get a full-body workout.
How to perform Aqua Zumba:
- Join a class or follow an Aqua Zumba routine
- Move to the beat, incorporating various dance steps and water exercises
- Enjoy the session for 30-45 minutes
Incorporating these pool exercises into your fitness routine can provide numerous health benefits, including improved cardiovascular health, increased muscle strength, and enhanced joint flexibility.
Dive into fitness with our swimming pool workouts! Transform your body with low-impact, high-reward exercises that are fun and effective for all levels. Start your pool workout journey today!
