Water Aerobics for Older Adults

Dr Richa Kulkarni explains how water aerobics can help older adults improve their fitness

- Dr Richa Kulkarni

Water aerobics is a low impact exercise as water acts as a natural resistance to the human body. Exercising in the water helps strengthen the muscles in the body and also takes off the pressure from bones and joints. Water aerobics provides many health benefits such as it improves cardio-respiratory fitness, reduces stress and increases muscular strength and endurance. Doing water aerobics for at least thrice a week helps improve the health and quality of life.

It is not necessary to know how to swim in order to exercise in water. There are many other forms of exercises which can be done in water with proper supervision. Exercising in water is a great way to include physical activity in your life. It is a good way to start with some form of exercise if you do not work out regularly.

To begin with, you can do water walking in the swimming pool. A water level of up to the waist is ideal for the beginners. Water walking is the same as walking on the land. It is recommended to do water walking for 10-15 minutes every day.

Water aerobics is advisable for all age groups. For people above 70 years, high intensity water exercises are advised only with the consent of their physiotherapist. Otherwise, water walking is the best form of exercise for this age group.

Exercises in water:

Water walking:

Start your routine with water walking for about 5-10 minutes. Start by slowly walking in the water. Ensure that the water level reaches to your waist. Walk back and forth by swinging your arms. Tighten your abdominal muscles; keep your back straight and feet flat on the floor in the pool. Gradually increase your intensity and extend the legs fully to take long and swift drives. Jumping jacks can also be done in the water for warm up.

K-treads: