As we age, high-impact forms of exercise can become more and more challenging. Painful, stiff joints can make us feel like prisoners in our own bodies. So, how do we keep moving, get the blood flowing and invigorate the spirit without pain or injury? The answer is simple. Take the plunge into water aerobics for seniors. The pool shall set you free!

Water’s buoyancy comfortably supports the body, taking the pressure off aggravated body parts and allowing you to move easily and fluidly.

The benefits of water exercises for seniors include:

  • Stress relief
  • Building muscle strength
  • Improving cardio
  • Burning calories
  • Improving balance, coordination, and flexibility
  • Boosting immunity
  • Reduce anxiety and stress
  • Improve mood by releasing endorphins to the brain

Get in the swim with these basic water aerobics exercises.

Flutter Kicks

Flutter kicks are water aerobics for seniors 101.

  • With a kickboard: Hold the board in front of you and flutter your legs to propel yourself across the pool.
  • Without a kickboard: Hold onto one side of the pool. Stretch your legs out behind you while keeping your head above water and kick.
  • Kick at a steady pace for as long as you feel comfortable.

Leg Swings

Leg swings are a great exercise for leg strength and hip flexibility.

  • Stand with your side to the edge of the pool in water deep enough to reach your low back. Hold onto the edge of the pool.
  • Swing the outside leg forward and hold for five seconds. Keep the other leg straight.
  • Swing the outside leg backward and hold for five seconds.
  • Repeat in the other direction.

Arm Curls

Arm curls are a great way to increase upper body strength. You will need a pair of water weights.

  • Standing in the middle of the pool, hold the weights directly out in front of you.
  • Keep your palms facing away from you.
  • Curl the weights up and then back down.
  • Repeat until arms feel tired.
  • Arm curls can also be performed with palms facing toward you like traditional bicep curls.

Arm Circles

Arm circles will get your heart pumping while strengthening your shoulders and upper back.

  • Find an area along the edge of the pool where the water is deep enough to be up to your neck.
  • Stand with one foot in front of you and one foot behind you.
  • Lift your arms out to the side until they are just below the surface of the water.
  • Keep your arms straight and your palms down.
  • Move your arms in a circular motion.
  • Continue moving your arms in a circular motion for 10-15 seconds in one direction.
  • Repeat in the other direction.

Water Marching

Marching in the water uses resistance to work your heart as well as your whole body.
  • Find a spot where the water reaches your chest.
  • Stand straight and extend your arms and legs as far as possible in a marching motion.
  • Keep your toes pointed and move your arms vigorously.
  • March until your feel you’ve been working out!

Calf Raises

Work your calves and promote lower body strength with a series of calf raises.

  • Stand in waist-deep water near the edge of the pool or ladder.
  • Shift your weight to the balls of your feet.
  • Lift up onto your heels to stand on your toes.
  • Hold for a few seconds.
  • Lower down to your heels.
  • Repeat 10 times.
 Water workouts are a perfect alternative – or addition – to a more traditional gym regimen. Water aerobics classes for seniors abound. If you are lucky enough to live in one of Overture’s premier active adult communities, a painless, beneficial, uplifting water aerobics class with friends is but steps out your door. Time to make a splash!