The summer weather in Concord, NH means it's the perfect time to hit the pool! While the pool can be a relaxing escape from the heat, it can also be a great place to get in some low-impact exercise to keep your heart healthy and help you reach your fitness goals.
Research has found that seniors who regularly participate in water exercise enjoy an increase in their agility, flexibility and strength, along with health benefits like better levels of total cholesterol. And the unique qualities of water—namely resistance and buoyancy—can provide you with an ideal workout while minimizing stress on aching joints, muscles and bones.
Even if you're not participating in a formal water exercise class, you can improve your fitness in the pool on your own. Whether you're an avid swimmer or you simply like to lounge in the shallow end of the water, there is at least one fun and beneficial pool exercise that you can fall in love with this summer!
5 Essential Pool Exercises for Seniors
1. Water Jogging or Walking
Jogging or walking in water is a great low-impact exercise that gives your heart and entire body an aerobic workout. When the temperatures are too hot outside, you can easily get in a low-impact jogging session in the pool.
You can keep it very simple by jogging or walking across the pool, or you can walk or jog in place. This exercise will get your heart rate into the aerobic zone and keep it there. Grab a friend and get to work as you jog from one side of the pool to the other. You can even complete this exercise on busy pool days by simply jogging in place. Over time, you can mix things up and make things more challenging by including water weights and other pool approved fitness tools.
2. Leg Swings
To build strength in your upper leg muscles, try leg swings. Stand by a pool wall with the water at least as deep as your lower back. Hold the pool edge as you swing your outer leg forward, and keep your leg straight. Maintain the extended-leg position for a count of five, then swing the leg behind you for another count of five. Turn and repeat with the other leg.
This simple and effective upper leg exercise will help tone up your legs while keeping you cool. Take hold of the edge of the pool and swing your outside leg in front of your body as far as possible, being sure to keep your leg straight. Hold it in place for 5 seconds, then swing it behind your rear, holding for another 5 seconds. Switch sides and repeat.
3. Flutter Kicking
You can do this low-impact, aerobic exercise either with or without a kickboard. If you use a kickboard, hold it ahead of you as you flutter-kick your legs to help you scoot across the pool. To perform the exercise without a kickboard, float forward with your head above the water as you hold onto the side and kick your legs. Try to keep a steady pace that doesn't wear you out too quickly but gets your heart rate up.
This fun and easy cardio exercise is perfect for going back and forth across the pool. If you have a kickboard, hold it out in front of your body and flutter kick your legs to slowly move through the water. If you don't have access to a kickboard, simply front float with your hands out and head above the water. Kick your legs at a steady tempo to make sure you don't tire too quickly and repeat.
4. Arm Circles
In water up to about neck level, stand next to the pool edge so you can grab on if needed for balance. Extend one foot in front of you, and move the other a little behind you to keep you steady. With your arms straight to the sides just below the level of the water and your palms facing down, make circle motions. Go in one direction for 10 or 15 seconds, then change direction.
This exercise helps build upper body strength and flexibility while the water provides natural resistance to make your muscles work harder.
5. Swimming
Last but not least, you can always swim! Regardless of your experience level or form, swimming remains one of the best overall workouts for your health and impacts your entire body: flexibility, muscle tone, strength, heart and lung function. Swimming is a low-impact form of exercise, and it can help you burn 500 or more calories in an hour.
2 Bonus Pool Exercises for Seniors
Want to take your pool workout to the next level? Try these two bonus exercises for even more variety!
Bonus Exercise #1: Standing Water Push-Ups
Build your arm, shoulder and chest strength with this low-impact exercise without putting extra strain on your joints. Stand at the edge of the pool, placing your arms shoulder width apart. Grip the gutter or edge of the pool, bending your arms and leaning in toward the wall. Push yourself back out to the starting position and repeat for several reps or until your arms begin to feel tired.
This exercise is perfect for building upper body strength while the water supports your body weight and reduces stress on your joints.
Bonus Exercise #2: Arm Curls
Keep your arms strong and toned with this water exercise while enjoying your workout in the cool, calming waters of the pool. Begin by heading out to the middle of the pool with your water weights. Water weights are ideal for adding extra resistance but if you don't have them don't worry.
Stand with feet shoulder width apart and hold the weights out in front of your body with your palms facing out. Curl the weights up, then back down and repeat until your arms get tired. If you don't have water weights, begin with arms stretched out in front of your body, palms facing toward you. Follow the same curling motion and rest once you start to feel fatigue in your arms.
Stay Cool and Fit This Summer
If you haven't spent time in a pool lately, consider wading in for a great workout that's easy on your joints and immediately lifts your mood! Life in our supportive NH retirement community is all about enjoying yourself in a comforting and relaxed environment.
Residents at Havenwood Heritage Heights enjoy access to the community's pool, along with a variety of other engaging activities that enrich both mind and body. With wonderful amenities like our pool and game rooms, tons of great senior resources and activities for every season, it's no wonder so many seniors love calling Havenwood Heritage Heights home.
To learn more about living a healthful lifestyle at our Concord continuing care retirement community, please contact us.
