When it comes to water exercise, older adults don’t have to be Olympic-caliber swimmers to boost their well-being. In fact, they don’t even have to swim. Aerobic exercise done in the pool can improve heart health, muscle strength, and joint mobility.1 The typical water aerobics class is a low-impact workout that takes place in the shallow end of the pool and offers seniors a fun, supportive environment with an instructor leading the class through a series of moves, often set to music. Aerobic classes usually include a warm-up time, cardio exercises, strength training exercises and time to cool down.
Benefits of water aerobics for older adults
Water aerobics offer older adults a variety of benefits. Seniors who took part in water aerobics twice a week for 12 weeks gained upper-body strength, lost fat mass and lowered their blood pressure, according to a 2018 study.2
“Pool workouts increase circulation, take a load off your joints, and allow you to move freely, with confidence without fear of falling,” says James N. Robinson, M.D., a sports medicine physician with the Hospital of Special Surgery in New York City. “If you are chest deep in water, you are only bearing around 25% of your body weight,” Dr. Robinson explains. “That can significantly decrease pain associated with arthritis and help you perform many activities you couldn’t do before. Plus, the water adds resistance, helping you build strength.”3
Even though water aerobics may feel easy, moving against water’s resistance significantly increases the intensity of the workout and, consequently, seniors’ fitness.4 In fact, walking in the water may raise the exerciser’s heart rate more than a stroll around the neighborhood.5
Checklist before starting water aerobics exercises for older adults
“Always check with your physician before starting a new fitness program,” says Dr. Robinson, “especially if you have chronic medical conditions like heart disease, diabetes or arthritis.”6 Older adults may find it helpful to ask their doctor these 4 questions before beginning a water aerobics program:7
- What types of exercise would work for me? The older adult’s medical history and current activity level will help the doctor recommend exercises that are doable and safe. The doctor can also help formulate a plan to gradually increase workout intensity or duration.
- Are there any exercises or activities I should avoid? Doctors can make recommendations based on the older adult’s health history, keeping in mind any ongoing health conditions or recent surgeries and/or hospitalizations.
- How does my health condition affect my ability to exercise? For example, seniors with arthritis may need to avoid certain activities when their joints are inflamed or swollen. Or older adults with diabetes might need to adjust their meal schedules or medications when planning for water aerobics.
- Is my preventive care up to date? The doctor can tell the older adult if any tests are needed. For example, senior women over the age of 65 should be tested regularly for osteoporosis.
5 effective water aerobics exercises for seniors
Here are examples of water aerobics exercises that include interval training, which alternates between short bursts of higher-intensity activity and a recovery period. “This style of training has been shown to improve fitness,” says Damien A. Joyner, a personal trainer who specializes in working with active aging adults.8 A 2021 University of Texas at Austin study concurs, demonstrating that bursts as short as 4 seconds boosted cardiovascular fitness and endurance for a group of out-of-shape adults aged 50-68.9
- Water walk10
- Move forward or walk in place in waist- to chest-deep water
- Tighten the abdominal muscles and engage the core
- Maintain a straight posture while walking
- Swing arms front and back through the water, using large sweeping motions
- Water walk for 5 minutes
- High knees11
- Raise knees high in a marching motion while staying in place
- Swing arms high in a 90-degree angle
- For each marching “step,” bend the knees and raise the upper leg parallel to the pool bottom
- Speed up the movements while maintaining good form and balance
- Do high knees for 30-60 seconds
- Butt kickers12
- Stand with hands on hips and feet hip-width apart
- Lift the right foot directly behind as if kicking the posterior (keep knees together)
- Lower the foot to the pool floor and repeat on the left side
- Speed up movements, alternating legs
- While maintaining balance, add a little hop
- Do 10-20 fast butt kickers
- Skater’s move13
- Stand with feet apart, about hip width
- Tighten the abdominals
- Jump to the right, while landing on the right foot, bending the knee and sweeping the left leg behind
- Swing the right arm directly behind the body and swing the left arm in front
- Repeat on the left side
- Alternate sides 10-20 times, while speeding up movements as fast as is comfortable
- Timed 10-second intervals14
Once comfortable with the 4 main exercises, older adults can combine them for the workout’s cardio interval. This increases the heart rate while working multiple muscle groups.
- Do 10 seconds of fast high knees
- Recover for 50 seconds with a water walk
- Do 10 seconds of fast butt kickers
- Recover for 50 seconds with a water walk
- Do 10 seconds of fast skater’s move
- Recover for 50 seconds with a water walk
- Repeat for 10 minutes
In addition to a low-impact workout, seniors who participate in water aerobics classes may also make new friends and have fun while exercising.
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Sources:
1Jim Thornton, “Water Aerobics and Swimming: The Best Exercise for Seniors?” SilverSneakers.com, last accessed April 10, 2023,
2Enrique Pereira Neiva, et. al., “The effect of twelve weeks of water aerobics,” PLOS ONE, last accessed April 10, 2023,
3Tish Hamilton, “A 20-Minute Cardio Interval Workout You Can Do in the Pool,” SilverSneakers.com, last accessed April 10, 2023,
4Hamilton, “A 20-Minute Cardio Interval Workout You Can Do in the Pool.”
5A. Conti, et. al., “Cardiorespiratory of land and water walking,” National Library of Medicine, last accessed April 10, 2023,
6Hamilton, “A 20-Minute Cardio Interval Workout You Can Do in the Pool.”
7“How Older Adults Can Get Started With Exercise,” National Institute on Aging, last accessed April 10, 2023,
8Hamilton, “A 20-Minute Cardio Interval Workout You Can Do in the Pool.”
9Jakob R. Allen, et. al., “Inertial Load Power Cycling Training,” Medicine & Science in Sports & Exercise, last accessed April 10, 2023,
10Hamilton, “A 20-Minute Cardio Interval Workout You Can Do in the Pool.”
11Hamilton, “A 20-Minute Cardio Interval Workout You Can Do in the Pool.”
12Hamilton, “A 20-Minute Cardio Interval Workout You Can Do in the Pool.”
13Hamilton, “A 20-Minute Cardio Interval Workout You Can Do in the Pool.”
14Hamilton, “A 20-Minute Cardio Interval Workout You Can Do in the Pool.”
Consult your doctor before beginning any new diet or exercise regimen.
This information is provided for educational purposes only. It is not to be used for medical advice, diagnosis or treatment. Consult your healthcare provider if you have questions or concerns.
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