10 Pool Exercises For Seniors
Staying active as you age can be challenging, but aquatic exercises for seniors can be a fun way to get moving during the summer. Our team at Home Advantage Rehabilitation Solutions would like to share some of the best pool exercises for seniors, so continue reading to learn more!
Pool Exercises for Seniors
Whether you or your loved one is looking for pool exercises to get in better shape or lose weight, swimming offers numerous health benefits. Swimming promotes weight loss and burns more calories while developing and improving overall health. As with any exercise program, it’s essential to consult our staff about any limitations before starting a new program. You can begin these pool exercises slowly and gradually increase the duration to get the best results. Here are some of the best pool exercises for seniors:
- Flutter Kicks – Hold the side of the pool with your stomach facing up. Let your feet drift up, and extend your legs back as straight as possible. Kick your feet up and down in controlled motions.
- Walking – Walking or jogging in the water is an easy exercise for seniors. Start by walking in the shallow end from wall to wall, and increase your pace as you feel.
- Marching – Marching can help build muscle strength. Bend your arms at the elbow and make your hands into fists. Raise one leg and then the other, marching in place. Be sure to stand tall with your back straight.
- Push-Ups – Put your hands a little more than shoulder-width apart on the pool wall. With your feet firm on the pool floor, lean into the wall and push out with your hands. Perform two to three sets of 10 pushups.
- Arm Curls – Stand in a part of the pool where the water comes to your shoulders. Extend both arms straight to the sides, bend your elbows and bring your forearms up to 90 degrees. Hold, then bring the arms back down. This exercise should be slow and controlled.
- Arm Raises – Start in the same area and stance as the curls, but with your arms straight down at your sides. Keep your arm straight, and elbow locked, and raise your arms until they are straight out from your shoulders and resting under the surface. Slowly press the water down as you bring them back to the starting position.
- Hamstring Curls – Stand up straight in the pool. With a straight body, bend your leg back at the knee as if trying to kick your buttocks, then bring the leg back down again. Perform ten repetitions and switch to the other side.
- Leg Lifts – Hold on to the stair railing or pool wall with your right hand. Keep your feet shoulder-width apart with toes facing forward. Slowly swing the left leg forward, then backward with your knee locked. Perform this lift ten times and switch to the right leg.
- Calf Raises – This exercise can stretch and strengthen your legs. Stand with your feet flat on the pool floor with your arms at your sides. Gently raise yourself onto your tip toes, hold this position, and lower back down. Hold onto the edge of the pool if you need help staying balanced.
- Chest Flys – Stand with your feet in front of the other and bend your knees. The water should be deep enough so that your shoulders are submerged when you bend your knees. Extend your arms on the sides of your body, and keep your elbows straight.
Contact Us
These exercises are an excellent way for seniors to get started with pool workouts. At Home Advantage Rehabilitation Solutions, our team will evaluate your fitness levels and help determine an effective workout routine to help you achieve your health goals. Be sure to contact us today to learn more!