Seniors often utilize water exercises since the water has a dual purpose. Water is more buoyant on any achy joints for arthritis and it also provides resistance aside from gravity for strengthening muscles when you get the body moving. All you need is a simple swimming pool for the most popular water exercises that do the most good. Here are some movements that will get your blood pumping if your joints feel older and achy.
Just because you are in the water, that doesn’t mean you should over exert yourself. You should still take it easy and don’t exercise beyond your means. If you get out of breath and need to take a break, by all means just relax your muscles and take it easy. The water will already help keep you cool as opposed to the warmer air.
Water Walk
Simply walking in the water offers more resistance when you lift your legs than normal walking due to the weight of the water. When you swing your arms through the water you add more resistance to your arms as well. Cupping your hands will increase the weight for your arms to move and improve your arm muscles beyond just lifting them when you walk normally. Your hands will push away more water offering better resistance for your forearms and elbow.
Walking in water is ideal if you have shaky legs or stiff joints and there is a fear of falling. If you fall in the water there is a much less chance of getting hurt even though you should still take it easy.
Push Ups
Using the wall of the pool for a push up can be better for your arms than you think. Get in water that goes up to your shoulders and place your hands shoulder width apart against the edge of the pool. Then push your arms up and down like you are doing a normal push up.
The beauty of this exercise is that your entire body weight isn’t being held up by your arms. All you are doing is getting a light workout as you push against the water up against your back. This is a great exercise to get your arms and shoulders moving with little resistance so you can gradually work up your arm strength.
Just For Kicks
You’ve seen little kids with their first swimming lesson that grab on to the edge of the pool, lay with their legs straight out, and kick the water. This elementary movement for swimming lessons is also a great workout for your legs, knees, and hips.
While you don’t need to splash up sea foam with every kick, you can kick along at your own pace according to how your joints and muscles feel. Even if you don’t splash water on the surface, the simple kicking motion will give your entire leg a workout. The beauty of all three of these exercises is that they can be done at your own pace with less risk for injury due to falls since the water will help keep you buoyant.
As with any exercise routine, having a partner with you is helpful in case you need assistance and encouragement. Consult with your physician if you plan on starting a water exercise routine or any physical workout to keep in shape.
