Working out for seniors is critical as the body ages. According to many studies, working out can help older adults age better and live a higher quality of life. One of the least utilized workout formats for seniors is swimming, which is a full-body and low-impact option for older adults.
Whether you’re trying swimming as a routine for the first time or want to get back into it after some time apart, there are massive benefits. Keep reading to learn more about the benefits of swimming for seniors, exercises you can do, and other helpful information.
Why Are Water Aerobics and Swimming Good for Seniors?
On the outside, swimming might seem like a fun, small exercise you can do on a day off. In reality, getting in the pool is one of the gentlest, most effective ways to move your body.
Here are a few of the most significant benefits of aerobics and swimming for seniors:
- Gentle on the body: Working out in the pool is much gentler on the joints than other formats. The body becomes more buoyant, which makes each movement much easier.
- Cardio and strength workout: Being in the water combines cardio and strength in your movements. Thus, it’s a better workout that’s also kinder on the body.
- More calorie burning: Water resistance means you will burn more calories with each exercise than you would on land.
What Are Routines Senior Swimmers Can Do On Their Own?
If you have access to a pool at home or a gym, it’s possible to do some routines in the water by yourself. Try a few of these together to have a workout in the water that will provide ample resistance, weight training, and more for older adults.
Swimming
If you are comfortable with swimming laps, this workout is the simplest way to burn calories. Try swimming slow laps, kicking with a kickboard, or doing a basic breaststroke. Ensure you take as many breaks as you need.
The most popular strokes include backstroke, breaststroke, butterfly, and freestyle. Test out a few of these options until you find a way to get across the pool that’s most comfortable and effective for you. It’s an excellent way to warm up the body for other exercises.
Flutter Kicks
Flutter kicks are a straightforward routine that requires minimal effort from the user. Take both your arms and lean up on the wall so your stomach faces the ceiling. Let your feet drift up in front of you.
Once your body is straight and your feet come together, move them up and down in small kicking motions. Try to make small splashes and maintain control. Don’t bend your knees and try to kick for at least 15-30 seconds at a time. Once you get comfortable, kick with your legs along with your feet. You can also do this activity with a foam kickboard.
Walking/Jogging
Just like on land, you can walk or jog in the water. It’s a straightforward movement and one of the simplest options for seniors to start with if you don’t know what to do. Simply stand in the water and walk or jog as you normally do.
Move from one end of the pool to the next, taking on more and more laps as is necessary. Don’t push yourself too much, but start slowly and build each day. Begin with walking and upgrade to running when you feel ready.
Bicep Curls
To do the bicep curls, you need to head to a section of the pool where the water floats up to your shoulders. Once you have your spot, get your legs right beneath your shoulders to ensure you have balance while performing the bicep curls.
Hold your arms straight out and to your sides. Slowly bend your arms 90 degrees. Then, bring them back down until they are straight. Try to do 10-12 reps at a time, repeating as many times as necessary. You can have your hands open or balled up in a fist while doing the bicep curls.
Chest Fly
A chest fly is another simple exercise. Have one foot in front of the other and slightly bend your knees. When you slightly bend your knees, the water should only come up to your neck. Press your arms out to the side of your body and keep your elbows straight. From there, you’re ready to go.
Now, pull your arms forward until the palms come together. You’re pushing the water together. Then, pull them apart. Repeat slowly and around ten times to get a quality workout in.
Hamstring Curls
Hamstring curls are simple. Stand up straight, holding onto the wall and facing it if necessary. Bend your left leg at the knee, then bring your foot back down. Bend the other leg. Repeat on each side for at least ten reps.
Marching in Place
One of the simplest workouts you can do in the pool is marching in place. This movement is best for those who are unable to walk or jog across the pool. Simple march in place in the pool, gently lifting your knees one leg at a time. It will greatly increase your muscle strength.
Where Can You Take Swim Classes?
Not everyone wants to manage their workout routine by themselves. If you would prefer a coach, check out your local gym or YMCA to see if there are any lessons provided. Some require a membership, while others have individual classes or camps you can sign up for during certain times of the year.
Swim classes are a great way to meet new friends, especially during the cold season, which can often be more lonely if you live somewhere where there is winter.
Considerations When Taking On Swimming
When swimming as a senior, there are some considerations to take. Every senior should ponder these to remain safe.
Here are some options to think about when swimming:
- Begin slowly: Don’t push yourself, especially with something new. Start with a small exercise and build up one more lap at a time.
- Remain hydrated: Drink ample water before swimming, during, and when you’re done.
- Warm-up: Stretch and do smaller exercises before getting into the bulk of the workout to prevent injury.
- Consider adding a professional: If you need some help, ponder hiring a professional for guidance.
- Hear your body: If your body is telling you to stop, stop. Listen carefully, especially if you have a heart condition.
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