I do yoga and other exercise classes over the winter months, and they’re fun. This light aerobic capacity of aquarobics can reduce the risk of heart disease, 2 an important consideration for seniors. If you think you can't benefit from strength training, also called resistance … The best part is, you don’t have to take it as a workout because water activities are so much fun to do. The post also mentioned that Wojtek, at his former post at the University of Alabama, led research for 15 years which looked into the benefits and effects of physical activities – both in water and on land – among older adults. 5 Reasons Aquatic Therapy is Good for Seniors 1. Don’t overdo it. Here are some of the top benefits seniors can gain when they take up water aerobics. Mary Jo Napper, a resident of Bethesda Barclay House and a longtime participant in the water aerobics classes, said the twice-a-week sessions are one of her favorite activities. This is due to the fact that water provides a low-impact, low-weight bearing exercise. There are many benefits of adding water aerobics to your exercise regimen to improve your overall health.. What is Water Aerobics? There are tremendous health benefits that come with doing water aerobics. “I did water aerobics even before they started to offer it here at Barclay House,” Mary Jo said. The best part about water aerobics is that one doesn’t need to learn actual swimming to pull it off. This water activity involves supplementary weights such as water weights for the pool. Water based-exercises offer resistance training for the entire body, which increases balance, flexibility, and mobility. Health Benefits of Water Aerobics. Moreover, water aerobics is already a popular activity among the age group. If you’re not a good swimmer, or if you’re recovering from any sort of injury, stick to the shallow end of the pool. It increases the overall flexibility of a person and helps in improving the functioning of the lungs and heart thus keeping a senior healthy. Schedule a tour at a community near you, or contact us for more information. For seniors who will be traveling… Read More, “Think of retirement as the opportunity to discover parts of yourself that you didn’t get to explore during your career,” says Julie Strassman, Volunteer… Read More, A piano. Water aerobics classes can improve heart health, muscle strength, and joint mobility in a fun, supportive environment. It is also the ideal exercise medium for aging adults by helping them maintain their good health at a comfortable, functional level. The exercise is done standing upright in waist-deep water. As a result, seniors can increase circulation and lower their risk of strokes and heart attacks. As mentioned before, being in water provides resistance that helps in building strength in bones and muscles. Physical activities, in general, are considered to be good for the overall health of the body, but there can be times when those activities can put strain onto the muscles of a person and leads to pain that can last for days or weeks. Repeat this at least 10 times, then switch to your right leg. Try holding for a few seconds before throwing your legs back. Check with your doctor before starting any new exercise program. Aerobic exercise is also called “cardio” because it gets your heart rate up, pumping more blood and oxygen to your muscles and body. While doing running, a lot of pressure falls on the knee joints which can lead to injury. Last but not the least, it helps in promoting blood circulation throughout the body that keeps the organs of a senior healthy and alive. What are Water Exercises for Senior Citizens? According to an article posted by www.shape.com, Running at a pace of seven-mile per hour for an hour can help in burning 700 calories. As we mentioned above, running burns more calories than swimming. Since they are already in the water, there are no chances of falling and getting injured. Mood enhancing and anxiety reducing. You can do 10-20 reps of this exercise. Pool exercises are not only good for joints and overall health of the body, but they are also fun and can relieve a lot of your stress. But sometimes, those exercises can be hard on the joints and put the seniors at risk of injury. All you have to do is keep your arms stretched just below the surface of the water and then bring them to your sides. If you don’t know what water aerobics is then let us tell you that it is an activity, a performance related to aerobics exercise which is done in water. Go and stand at the side of the pool with the body immersed in water enough to reach the lower back. Exercise is a good way for seniors to release built-up tension in the body. The board, on the other hand, will support you on the surface of the water (helpful when you don’t know how to swim). Exercise with less pain. Increases flexibility – As the body is subject to water resistance during water aerobic exercise – which requires movement in various directions while adjusting to the push and pull of water – the joints naturally increase their range of motion. Exercising in the water can be a great way to include physical activity into your life. Water aerobics are a great way for seniors to unleash pent-up negative emotions that can cause anxiety, depression and insomnia. Hold the kickboard forward and start flutter kicks so that you can swim. Other potential benefits of water workouts include: Water Aerobics is mostly done in a group with participants immersed in water where a trained professional leads the group. There are different types of physical activities that make up water exercise programs ranging from general aquatic exercise classes to water aerobics. The Aquatic Exercise Association notes that water aerobics can help seniors suffering from arthritis, back problems, cardiovascular problems, diabetes, and osteoporosis. Rectifies Body Posture And Treats Spine Problems. If you have pain as a result of your weight, water aerobics may provide relief. While in the case of swimming, things are better as there is no stress on joints and one can easily work out the whole body. 6 Benefits of Water Aerobics for Seniors Increases flexibility and improves heart and lung function Builds strength with gentle resistance from the water Helps with balance and reducing the risk of injury from falls Buoyancy reduces the effect of gravity on the … As mentioned by WebMD, Wojtek Chodzko-Zajko, Ph.D., the head of the department of kinesiology at the University of Illinois mentioned at the Urbana-Champaign, “It’s clear that aqua aerobics or water-based activities provide significant benefits for adults, including increasing metabolism”. The Benefits of Exercising in the Water. Water-based exercises offers resistance training through the hydrostatic pressure of water across the whole body surface, which offers additional benefits for balance, coordination, and mobility. ⇒ Water aerobics is a great strength builder as the pressure inside water offers resistance. It is more or less a kind of resistance training where one can safely execute complex movements. The Benefits of Aerobic Exercise For Seniors Working aerobic exercise into your senior fitness routine will have a big impact on the health of your lungs. Experts who work in the fitness for seniors are not very surprised by the fact that water aerobics provides immense benefits to them. She has always devoted herself to caring for older adult patients. Since you are doing it in water, the resistance adds to the effectiveness. Water aerobics is a form of exercise in which aerobics are performed in a shallow body of water, typically a swimming pool. When it comes to doing physical activities, there are tremendous amounts of benefits an older adult can get from them. Exercising in the water is a good way for aging adults to increase their heart rate without causing harm to the body. Most Boomers and seniors know about reduced blood pressure and stress levels. Then engage your core by raising your knees towards your chest. If you don’t know how to swim then there are kickboards and tubes that you can use to swim. Here’s how you can do leg swings-. Lateral arm lifts. SilverSneakers Splash, for example, is a water aerobics and strength … These pointers are largely from a perspective to provide the right information for seniors and are in no way applied to all the other age groups. Some of them include water yoga, Zumba, aqua aerobics for seniors jog, etc. To execute this exercise, you need to hold the weight in your front with the palms facing out. If you’re past the age of fifty, your injuries might take longer … Kate is an exemplary doctor. Then start moving your arms with force. Yes, Water Aerobics is a fun way to indulge seniors in physical activities without putting too much strain on their bodies. Water aerobics can be social While swimming certainly stands out for its physical conditioning benefits, the exercise fails to offer much in the way of socialization. Also, you’d be glad to know that calories burned treading water is higher than walking on land. Other Benefits. ⇒ Since the action happens it water, the medium supports the bodyweight thus putting less stress on a person’s muscles and joints. From building lower body strength to carving your calves, this exercise provides tremendous benefits. This keeps you going longer than usual and enhances the benefit of the activity. “We have a loyal group of residents who can’t wait for it to be summertime so they can get in the pool,” Megan said. Superb Easy To Read Watches For Seniors: Men and Women, Cocktail Dresses For Older Women: Be More Stylish, Best Lipstick for Older Women: Choose the Perfect Color. Mentioned above are some of the benefits that come from water aerobics. Flutter kicks are a recurring part of water aerobics and are widely used for many things from exercising to learning how to swim. ⇒ When it comes to the motion than being in the water provides a body with the range due to the concept called buoyancy. You might start with water walking. Click Here to Learn How Bethesda is Providing COVID-19 Vaccines to Residents and Staff, Increases flexibility and improves heart and lung function, Builds strength with gentle resistance from the water, Helps with balance and reducing the risk of injury from falls, Relieves joint pain as well as symptoms of arthritis and blood circulatory problems, A popular activity that is not limited to any age group or skill level, Provides a sense of well-being and accomplishment. The preferred location for water aerobics is the swimming pool. The water will provide you with enough resistance to promote your heart to pump blood faster to the whole body and the movement will strengthen your body. A study conducted in 2013 found a significant increase in flexibility after subjecting a group of older adults to aerobic … This is a pretty easy exercise to do in the water. The activity itself is very comfortable and the best part is that it keeps the seniors safe. Do it until your left leg is parallel to the base of the pool. You’re light on your feet, many of your aches and pains have disappeared, and you’re performing exercises you never thought possible. While weight loss and cardiovascular endurance are common benefits of any type of exercise, moving while partially or fully submerged in the water offers some of the following distinct advantages that set aquatic exercise apart from land-based activity.. Balance Enhancer: Aging limbs and slowly worsening vision can cause an older … Here are some of the benefits older adults can receive when performing water aerobics. Now the question is which one of them is better in terms of physical activity for seniors. This is one of the pool noodle exercises where you wrap a noodle around your underarms and back and float in deep water. If you'd like to stay up to date with Bethesda Health Group, sign up here to receive our blog and newsletters! If you feel dizzy, nauseated or tired, it’s time to get out of the water. In easy words, the impact of gravity reduces in water. Then start raising your left leg while simultaneously pressing the arms down. Boosts Overall Health Water aerobics can keep the heart and bones healthy, increase blood circulation, and reduce the risk of hypertension. But I always look forward to getting back in the pool as soon as the weather gets warm enough.”. Leg Lifts. For … Learn the depth of the water and the location of the pool’s ladders and stairs. Types of Aquatic Exercise for Seniors with Dementia. If one wants to start from scratch and maintain a healthy lifestyle, then water aerobics can play a big role in it. “Water aerobics is very liberating for seniors because, in addition to being comfortable, the water eliminates the concern about falls and other associated with other types of workouts.”. However, in addition to the endorphins released by exercise, being in the water has relaxation benefits that can reduce anxiety even more If you are specifically trying to lose weight, or get in shape, then you must be thinking whether you should go for running or swimming. You can even do aquatic exercise if you don't know how to swim. A 2010 study published in the “British Journal of Sports Medicine” found that obese patients exercising in water lost weight, experienced less pain, improved muscle strength and endurance, developed greater flexibility and balance, and expressed better quality of life. RehabCare Wellness Coordinator Megan Funke teaches water aerobics for seniors twice a week during the warm weather months in the pool at Bethesda Barclay House, an independent retirement living community in Clayton, Mo. An untried voice that turned out to be true. The exercise aims to keep your heart healthy and strengthen your upper back and shoulders. Water supports much of your body’s weight, thus reducing the load on your joints. But one can easily overcome that by opting for the right kind of workouts and one of those is Water Aerobics for seniors. Water aerobics may be the perfect answer. Bethesda’s Independent Retirement Living Communities throughout St. Louis offer a wide range of activities to keep seniors healthy and active. Kate Mallord is a health blogger. But if you are specifically looking for benefits in case of seniors, then here are some listed down below-. And if you are unsure, ask other people like your friends, or family to join you or else there are many water aerobics groups out there that you can join. The kicks will help you in propelling yourself forward. However, it can be hard on well-worn joints and bones, as well as a hazard for seniors who may be less flexible and prone to falls. From promoting good heart health to building strong muscles, exercises can be proven rather beneficial. An acoustic guitar. If you want to work out your whole body then you can start swimming slowly. And she said she enjoys having the opportunity to do something both fun and constructive with her friends and neighbors. Hold the side of the pool and lie flat on the surface of the water, then start kicking with your legs. In the year 1988, She graduated from the University of Texas School of Medicine Readmore. So those seniors who have balance issues and are generally prone to falling while running or doing any extensive physical activity can go for it. Benefits Abound. All you have to do is march inside water. So when it comes to indulging seniors into physical activities, water aerobics opens the door to many opportunities to retain fitness. Benefits of Water Aerobics & Exercises for Senior Patients Aquatic Exercises for Seniors Aquatic exercise is effective for anyone wanting to build lean muscle mass, increase strength, or heal from injury. The Benefits of Water Exercises for Seniors Water Exercises for Seniors are an excellent opportunity for them to stay fit as well as keep cool on a hot summer day. Water exercises for seniors provide an ideal way to lose some extra weight while building lean muscle and increasing overall strength. To swim, bring your legs back and do flutter kicks while rotating your hands in a circular motion to propel you in the forward direction. Water Aerobics helps in reducing the risk of falling and getting injured by improving the balance. Whether your goal is to increase your mobility or keeping your body active in your old age, there is a wide horizon of exercises that you can indulge yourself into. Senior years come with its challenges, but it is important to keep your body in good shape and working condition. When you have planned well and prepared, traveling can be a very pleasurable time and create wonderful memories. Health Benefits for Seniors From Water Aerobics If a senior swimmer does even half of the instructor’s commands, health benefits could be quite extensive. Relieves Stress. For this reason, water workouts are great if you have a sports injury, a bad back, arthritis or joint problems, or other physical limitations. Most water exercises are similar to activities that people perform when they workout on land. Strength *and* Cardio. It’s an amazing exercise of low impact and can get your heart pumping. Then swing it backward and hold it again for 5-10 seconds. However, it is one of the best exercises that can be done by seniors. Working out in the water can provide many health benefits without putting excessive pressure on the body. So, if you are wondering which is better than we would say that in the case of seniors, swimming is a much more preferred choice. This happens due to the water pressure that moves the blood around the body so that the heart can work normally without taking too much. So when you fight or move against the flow of water, it activates the muscles. ⇒ Another great benefit of water aerobics is that it puts less strain on the heart. 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