Working out in the water provides many benefits for seniors. The buoyancy of the water can take pressure off painful joints, it can tone and strengthen the muscles as you push yourself through the water and when in the pool you do not have the same risk of falling as you would in land-based classes. There are different types of water aerobics classes available and for safety make sure to check with your doctor to determine which one is right.
Definition of Aerobic Exercise
The term aerobic means in the presence of oxygen and the goal of aerobic exercise, is to train your heart and lungs to utilize and deliver oxygen more efficiently. Aerobic exercise is any activity that uses large muscle groups in a continuous, rhythmic fashion for sustained periods of time, according to the American Council on Exercise. Aerobic exercise can be weight bearing such as walking, jogging or dancing or it can be non-impact such as biking, swimming or water-based classes. Aerobic exercise can help you lose weight, reduce blood pressure, improve cholesterol levels, control blood sugar levels and lower your risk of heart disease and some forms of cancer.
Types of Water Aerobics Classes
Water aerobics classes for seniors can take on many forms. There are classes that are designed by the Arthritis Foundation that are done in pools heated to approximately 85 degrees, which involve low- to no-impact aerobic and strengthening exercises. Water-based aerobic classes allow you to move more freely, reduce pain and stiffness and can tone the entire body, notes the Arthritis Foundation. Water aerobics classes can consist of brisk walking in the shallow end and/or performing traditional aerobic type movements such as jogging, marching, kicking and jumping jacks. The goal is to try several classes to find the right intensity level.
Deep Water Aerobics
Water aerobics classes for seniors can also involve working out in the deep end of the pool. In these types of classes a special flotation vest is worn that holds you upright and keeps your feet from touching the bottom of the pool. In a deep water aerobics class you mimic the actions of walking, jogging or running with your arms and legs as you attempt to travel around the pool. Deep water workouts provide many of the same benefits as running on land, without the stress on the joints.
Conditioning Exercises
Low impact activities such as water exercise can improve mood, enhance joint stability and increase your overall endurance and energy level, reports MayoClinic.com. Many water aerobics classes geared to seniors combine cardiovascular exercise with conditioning exercises. You may use empty water bottles, kickboards, noodles, hand webs or buoys to create resistance and tone the abdominal muscles as well as the arms and legs. A well-designed water aerobics class can meet your body's needs for cardiovascular exercise and tone you from head to toe. However, since your weight is being supported by the water, water aerobics is not a form of weight-bearing exercise, which is necessary to keep the bones strong and protect against osteoporosis.
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