The Best Swimming Exercises for Seniors

Physical activities that seniors can participate in are reduced as they age since it gets tough to be active in later years. Their joints get achy and stop working as well, causing pain with movements. It gets hard to go out for a walk with joint pain. Water exercises are great exercises for senior due to the reduction of stress on their joints because of the buoyancy effect of water. We at assisted living Clayton View and senior living St Louis incorporate water exercises such as walking, jogging, leg swings, and arm circles in the senior’s workout schedule.

Seniors with arthritis or joint pain can use the following water exercises for a pain-free workout:

Warm-up exercises

Try to warm up your body just like with normal exercises. For warming up the best cardio exercise is an easy walk or swimming a couple of laps in the pool. You can simply walk from one end of the pool to the other end.

Leg swings

Leg swinging can be done by standing at the side of the pool, hold the edge of the pool behind you and swing the leg forward as much as you can. Hold it for 5 seconds and keep it straight. Then, swing back for 5 seconds. Repeat it according to your strength.

Arm circles

Now that the body is warmed up properly; you can go into deep water i.e. up to your neck. You can use help from the trainer or get the support of the pool’s edge. Raise your arms and start to swing them in a circular motion under the water itself. Start with clockwise rotations and then try counter-clockwise rotations. This can be done for 10-15 seconds in one direction.

Wall Chair

Wall chair is a very effective exercise that targets the abdominal muscles. Go to about chest-deep water and stand in the corner. Keep your arms on the edge of the pool and put your legs together. Try to pull your legs up and bend them to bring them towards your chest. To do this you will have to use the strength of your abdominal muscles. Hold this position for 1 minute and then relax. Try to repeat 10-15 times.It can be done at an oblique angle too to target your sides.

Water exercises are the best for seniors because the hydrostatic pressure of the water helps in reducing joint inflammation, improves blood circulation and relieves joint pain. Warm water can also be used as it stimulates the body, relaxes muscles and speeds healing. But always make sure that prior to doing any water exercise, check with your doctor first.