List Of Water Aerobics Exercises For Seniors

As we age, staying active all time becomes challenging. Achy joints that don’t work well as they used to make it hard to do any strength exercises or go for a walk.

Joint pain and arthritis make working out the last thing to do for older adults. However, some water exercises reduce arthritis and joint pain as it puts less stress on the joints. The buoyancy of the water helps relieve pressure on joints.

Water aerobics for seniors is an ideal way to lose weight and build lean muscle. It helps increase the overall strength.

Also, swimming is the perfect exercise for seniors to improve their health. This is because the water provides a low-impact and low weight-bearing workout.

Studies suggest that water aerobics exercises have numerous benefits, including reduced joint pain, improved physical function, and the overall quality of life.

We suggest trying the following water aerobic exercises for an effective workout for seniors.

Aqua Jogging

Aqua jogging is a perfect low-impact exercise that keeps the heart pumping and blood flowing throughout the body. Aqua jogging is as simple as jogging through the water from one side of the pool to the other. Jogging in water targets your arms, core, and lower body.

Flutter Kicking

Flutter kicking is a great low-impact cardio exercise. You can perform it with or without a kickboard. If you use a kickboard, hold it in front of you. Then flutter kick your legs to move back and forth across the pool.

You can also flutter kick without using a kickboard. Perform front float keeping your head above water and holding onto the side of the pool. Then flutter kick your legs.

Leg Lifts

Using the resistance of water, leg lifts help work the muscles in your legs and core. In this exercise, you need to stand in the pool, lift one leg at waist height and then put it back down. Repeat till your legs feel tired. Perform it on the other leg. This exercise improves balance and strengthens the core.

Standing Water Push-ups

Water push-ups are an excellent exercise to build arm, chest, and shoulder strength. It does not put too much pressure on the joints. Stand on the side of the pool and place arms shoulder wide apart on the pool edge. Bend your arms and lean in towards the wall. Push yourself back again. Repeat the process till you get tired. Be careful to know your limits and don’t push them too hard.

Arm Curls

For this water aerobics, stand in the middle of the pool with water weights. Water weights offer extra resistance. Now hold the weight in front of you. Put your arms in front with your palms facing out. Lift the weight up and then back down. Repeat until you get tired.

Arm Circles

Submerge yourself in water and keep your head out of the pool. For balance, you can stand near the wall and keep one foot out in front of the other. Now raise your arms out to the side and keep it just below the surface. Make circle-like motions and then do in the reverse direction.

Exercise may be the last thing you would like to do due to joint pains and arthritis that develop with age. However, these water aerobic exercises are a great alternative to traditional workouts at the gym. Doing these exercises at least thrice a week offers excellent flexibility and bone density. It gives relief from joint and arthritis pain.

Why swimming and water aerobics are the best exercises for seniors?

Swimming Increases Strength

As we age, muscle loss occurs, and it decreases strength. Older adults can control the resistance of water. The faster they go, the more resistance gets build up. Swimming prevents muscle loss that usually occurs in older age.

Water Exercises Improve Heart Health.

Swimming can improve the overall heart health of seniors. Water aerobics decreases heart risk and lung cancer. This improves blood circulation and lowers blood pressure.

Water Aerobics Improves Flexibility.

Swimming is an excellent stretching exercise that includes your neck, back, leg, and arm flexibility. Swimming helps with posture and cures back pain. Swimming allows your joints to become loose and flexible, which is essential to prevent injuries.

Water Aerobics Enhances Balance And Coordination.

Swimming assists in coordination and balance. Both are essential to avoid falling. Seniors who experience poor coordination can work on building balance and expand their strength.

Do you require any special equipment for water aerobics?

If you attend an aquatic class at a gym or fitness center, the facility will provide any equipment you need.

But if you are going to work on your own, you may require some of the following things:

  • Wrist Or Ankle Weights. These straps on weights increase the resistance of your arm and leg movement in the water.

Are you looking to tone up or build some muscle? Do it all with the Sportneer wrist and ankle weights. These strap-on weights are comfortable and provide effective resistance. It improves balance and assists in physical therapy.

  • Foam Dumbbells. These dumbbells are lightweight when they are dry. It becomes heavy when you put it in water. 

If you are looking for the right dumbbell, we recommend you try Trademark innovations aquatic dumbbells. It is made from EVA foam and provides buoyancy and low water absorption. It works on your lower back and abs for a total fitness workout.

  • Kickboard. It is an excellent tool for many drills. It allows you to stay afloat doing core and lower body workouts. 

VIAHART swimming kickboard is a high-quality kickboard. It is ideal to use for kids and adults of all ages. It is lightweight and durable. It is perfect for kicking drills and general water training.

  • Buoyancy Belt. This belt keeps your head above water. You can do your arm exercises without treading water. 

The Aqua fitness-floating belt makes water aerobics and pool exercise a low-impact workout. It is excellent for rehabilitation therapy as well.


Working out is essential for people who wish to live a long, healthy life.

The low-impact movements in swimming and water aerobics are beneficial to older adults. It increases balance and coordination and avoids any joint issue.

Speak to your doctor before starting with any new exercise or if you have any health issues.


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