{"id":42965,"date":"2022-05-10T22:27:05","date_gmt":"2022-05-10T22:27:05","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=42965"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"water-exercises-for-seniors","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/","title":{"rendered":"Water Exercises For Seniors: The Benefits, Safety Tips, And Best Water Aerobics Exercises For Seniors"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Water_Aerobics_For_Seniors\" >Water Aerobics For Seniors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#What_To_Know_About_Water_Exercise_For_Seniors\" >What To Know About Water Exercise For Seniors<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#The_Best_Water_Exercises_For_Seniors\" >The Best Water Exercises For Seniors<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Water_Walking\" >Water Walking<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Regular_Water_Walking\" >Regular Water Walking<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Sideways_Water_Walking\" >Sideways Water Walking<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Water_JoggingRunning\" >Water Jogging\/Running<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Water_Marching\" >Water Marching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Flutter_Kicking\" >Flutter Kicking<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#How_To_Flutter_Kick_In_Water\" >How To Flutter Kick In Water<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Side_Leg_Lifts\" >Side Leg Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Arm_Lifts\" >Arm Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Arm_Curls\" >Arm Curls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Leg_Swings\" >Leg Swings<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Calf_Raises\" >Calf Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Chest_Fly\" >Chest Fly<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#Is_Aqua_Aerobics_Good_For_Weight_Loss\" >Is Aqua Aerobics Good For Weight Loss?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#How_Often_Should_Seniors_Do_Water_Aerobics\" >How Often Should Seniors Do Water Aerobics?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Exercise is suitable for all individuals, regardless of their age. However, some exercise programs may not suit some individuals, especially seniors with a high risk of falling. Additionally, some programs may be challenging for their well-worn joints and bones and may even increase their risk of health conditions like arthritis and osteoporosis. That said, evidence has shown that water aerobics are safe and beneficial exercises for seniors, due to their long list of benefits. This article discusses water exercises for seniors, including their benefits, safety tips, and some of the best exercises.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Water_Exercises_For_Seniors\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Water_Exercises_For_Seniors\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Water_Aerobics_For_Seniors\"><\/span><b>Water Aerobics For Seniors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Water aerobics are among the best <a href=\"https:\/\/betterme.world\/articles\/swim-workout-for-triathlon\/\">exercises<\/a> for seniors. Besides being fun, these exercises also work various muscle groups and help reduce the risk of several diseases. Some of the benefits of water aerobics for seniors include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3820233\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1403635\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), (<\/span><a href=\"https:\/\/www.medicalnewstoday.com\/articles\/321496\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Builds muscle mass and cardiovascular strength with gentle resistance from the water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Provides a whole body workout.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increases flexibility.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It is a good workout for seniors with disabilities such as paraplegia.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Helps with balance and reduces the risk of injury from falls.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It May help with asthma by increasing lung capacity and improving breathing control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It may help relieve symptoms of multiple sclerosis as water may provide support and gentle resistance and ease pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Improves heart and lung functioning.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relieves joint pain and symptoms of osteoporosis, arthritis, and blood circulatory problems.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reduces stress, anxiety, and depression.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Provides a sense of well-being and accomplishment.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Increases balance, coordination, endurance, and physical performance.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_To_Know_About_Water_Exercise_For_Seniors\"><\/span><b>What To Know About Water Exercise For Seniors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Although these exercises are considered safe and <a href=\"https:\/\/betterme.world\/articles\/swimming-workout-plan\/\">beneficial<\/a> for seniors, there are a few things that seniors must know. These safety tips can minimize injury risk and help you reap the most from these exercises. These safety tips include (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3820233\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">), (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1403635\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">), (<\/span><a href=\"https:\/\/www.forbes.com\/health\/healthy-aging\/best-exercises-for-seniors\/#scrollto_best_aerobic_exercises_for_seniors_section\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Consultation.\u00a0<\/b><span style=\"font-weight: 400;\">You must check with your doctor first before starting any new exercise program.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Seeking Professional Help.\u00a0<\/b><span style=\"font-weight: 400;\">Even if you are a pro swimmer you need to work with an instructor when performing these exercises. Be sure to also perform them in the presence of someone else, perhaps a lifeguard or a friend, when your instructor is not present.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Limit.<\/b><span style=\"font-weight: 400;\">\u00a0You need to set a schedule detailing when to work out and rest. No matter how fun these water aerobics exercises are, you need to perform them in moderation. Try performing a session of 30 minutes or so for five days. Be sure to get out of the water whenever you feel tired, dizzy, or nauseated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Form.\u00a0<\/b><span style=\"font-weight: 400;\">It would be best if you learned the correct technique of each exercise before performing it. Take your time to practice and learn the proper form to minimize injury risk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Familiarity.<\/b><span style=\"font-weight: 400;\">\u00a0You need to become familiar with the pool and your environment before performing any water exercises. So, learn the depth of the water, where the pool&#8217;s ladders and stairs are and differentiate the deep and shallow ends of the pool.<\/span><\/li>\n<\/ul>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/swim-workouts-for-beginners\/\">Swim Workouts For Beginners And Intermediate Level Swimmers<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Water_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-29740 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/8-4-1024x576.jpg\" alt=\"water exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/8-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/8-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/8-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/8-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/10\/8-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Water_Exercises_For_Seniors\"><\/span><b>The Best Water Exercises For Seniors<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Water aerobics are suitable exercises for individuals of all ages. Besides cooling you off in the hot sun, water also increases the intensity of the activities, making your muscles work extra. \u00a0 Below are some of the best water exercises for seniors:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Water_Walking\"><\/span><b>Water Walking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you enjoy brisk walking, you will be pleased to know that you can also do this exercise in water. This is an excellent exercise option for seniors because it is a safe, low-impact cardio exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1403635\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This means it is safe for individuals with conditions such as osteoporosis and arthritis. However, you still need to consult your doctor before going ahead with the exercise.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Unlike your usual walking routine, water walking is more intense. The increased intensity is because water is at least 12 times more resistant than air (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1403635\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is worth noting that you can also perform this exercise with some equipment. For example, you can perform it with some strap-on wrist or ankle weights, a pair of dumbbells, hand webs or resistance gloves. Additionally, note that there are different variations of water walking exercises for seniors. Some of them include:<\/span><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Regular_Water_Walking\"><\/span><b>Regular Water Walking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This basic variation involves stepping forward to mimic the walking movement. It is very simple to do but very rewarding because the intensity of the water makes you work extra. If you are planning to do water walking, it would be best to proceed with the help of a trainer. Here are the steps to follow (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1403635\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position in the pool. Keep your back straight and shoulders back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core, look straight ahead and start walking with a long stride.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press into your heel first and swing your arms as you walk.<\/span><\/li>\n<\/ol>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"Sideways_Water_Walking\"><\/span><b>Sideways Water Walking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Another water walking variation to try is sideways water walking. Unlike the regular water walking movement that entails walking forward, this variation involves taking steps to your sides. It targets the inner and outer thighs (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1403635\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Additionally, walking sideways helps improve balance, flexibility, and spatial awareness. To do this exercise (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1403635\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position while in the swimming pool with your arms by your side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step your right foot to the side with your right hip leading.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bring your left foot to meet the right one.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this until you get to the end of the pool.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This time, walk back to the starting position by leading with your left foot. Note that you can clasp your hands in front of your chest. If not, you can rest them on your hips during the movement.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Water_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-30079 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/7-4-1024x576.jpg\" alt=\"swim workouts for beginners\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/7-4.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/7-4-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/7-4.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/7-4-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/08\/7-4.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Water_JoggingRunning\"><\/span><b>Water Jogging\/Running<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best ways to increase the intensity of water walking exercises is to advance to jogging or running. Water jogging or running is one of the pool noodle exercises seniors can do to burn more calories from the increased intensity (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1403635\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). So, here are the steps to follow:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in the water upright and start jogging as you do on land.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Move the right hand forward as you lift the left leg and move the left arm forward when lifting the right leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Be sure to lean forward slightly.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">Note that if you are in deep water, you may be required to wear a floatation device, such as a noodle. Additionally, you may be required to move your legs as if you are cycling. Make sure you breathe deeply and jog or run for 3 to 5 minutes.<\/span><\/p>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Water_Exercises_For_Seniors\">experience the versatility first-hand<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Water_Marching\"><\/span><b>Water Marching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another water walking variation that you can perform to increase resistance is water marching. This mimics the movement of marching on land. Typically, the exercise makes your whole body move, and the water resistance makes your body muscles work extra harder (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2021\/jun\/26\/fit-in-my-40s-aqua-aerobics-is-back-underestimate-it-at-your-peril\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a result, your heart rate increases, and you get to burn calories. Please note, you must focus on maintaining a rhythmic march and steady pace for optimal results. To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight in the part of the pool where the water reaches your hip level.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start to slowly march while keeping a straight back and a forward gaze.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your toes pointed, and move your arms with energy.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">March for at least two to three minutes.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Flutter_Kicking\"><\/span><b>Flutter Kicking<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Flutter kicking is one of the kicking movements performed in water by both seniors and youngsters. It is not a new movement in water because these kicks are used when swimming, such as in freestyle and backstrokes. In addition, it is a primary skill in swimming the front crawl.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It is recommended for seniors because, besides being easy to perform, it also helps in muscle toning. It targets your lower rectus abdominal muscles and the hip flexors (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2021\/jun\/26\/fit-in-my-40s-aqua-aerobics-is-back-underestimate-it-at-your-peril\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Water_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-41478 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-1024x576.png\" alt=\"water exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li>\n<h4><span class=\"ez-toc-section\" id=\"How_To_Flutter_Kick_In_Water\"><\/span><b>How To Flutter Kick In Water<\/b><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Below are the steps to take to do the flutter kicking exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold onto the wall or edge of the pool and stretch your body in the water to be horizontal. It may involve submerging your face in the water so that your body stays horizontal. However, that may make it hard to breathe, so just try to keep your body as flat as possible.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your right knee, then push the right leg down in the water and slowly push the water down on top of your foot. Bend just a little, as bending too much will make you drag. Kick to stretch the right leg while in the water and repeat for your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">After doing this a couple of times, pick up the pace to start kicking at a quicker pace. If you find your legs sinking in the water, push your chest further down into the water. Remember to breathe normally and deeply.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">If comfortable, try the flutter kicks when holding onto a kickboard. Just push yourself away from the wall using your legs and position your body horizontally.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/\">Planning To Visit An Exercise Swimming Pool? Here Are 8 Moves You Should Try<\/a><\/span><\/i><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Side_Leg_Lifts\"><\/span><b>Side Leg Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Another effective water exercise for seniors is the side leg lift exercise. This targets the gluteus maximus, which is crucial for hip stabilization. This <a href=\"https:\/\/betterme.world\/articles\/stretching-for-swimmers\/\">exercise<\/a> increases your balance, stamina, endurance, and coordination by strengthening the hip muscles (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1403635\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0 Below are the steps on how to do side leg lifts in the water correctly (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1403635\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing stance in water with your hands out in front of you or resting on top of your hips. Keep your back straight and your toes facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lift your right leg to the side with your foot flexed. Breathe in and shift your body weight to your left foot.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold for a few seconds at the top, then exhale and bring the leg back to meet the left one.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat ten to twelve times on that leg, then switch to the other leg.\u00a0<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Arm_Lifts\"><\/span><b>Arm Lifts<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Arm lifts are some of the best water aerobics exercises for tightening arms. However, you can add different arm lifts variations to your workout plan, with or without water dumbbells or other flotation devices to increase resistance. Arms lifts are safe arm strengthening water <a href=\"https:\/\/betterme.world\/articles\/elliptical-benefits-weight-loss\/\">exercises<\/a> for seniors. Here is an overview on how to do them (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2021\/jun\/26\/fit-in-my-40s-aqua-aerobics-is-back-underestimate-it-at-your-peril\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your neck-deep in water to increase resistance to your entire arm and shoulder area.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms by your sides, then raise them by your sides until they are aligned with your shoulders, then lower them.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Add arm circles at the top of the movement if you need to increase the intensity. If not, you can open and close the arms at the top of the lift.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Water_Exercises_For_Seniors\"><img decoding=\"async\" class=\"aligncenter wp-image-31943 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-3-1024x576.png\" alt=\"water exercises for seniors\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-3-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Arm_Curls\"><\/span><b>Arm Curls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The arm curls are the other arm strengthening water exercise to consider in a water aerobics workout plan for seniors. Water arm curls are excellent in building and maintaining upper <a href=\"https:\/\/betterme.world\/articles\/sea-moss-for-weight-loss\/\">body strength<\/a>. You can use a pair of water weights for increased resistance in this exercise. To do these curls (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2021\/jun\/26\/fit-in-my-40s-aqua-aerobics-is-back-underestimate-it-at-your-peril\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in the middle of the pool when holding a pair of comfortable weights directly out in front of you. Have your palms facing out. You can also perform these curls with the palms facing toward you like when you do bicep curls.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Curl the weights up and then back down in a slow and controlled movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat until you complete 8 to 10 reps.<\/span><\/li>\n<\/ol>\n<p><strong>Want to build an attention-grabbing bubble butt, blast away fat that\u2019s stored in all the wrong places, spring-clean your diet, turn back the clock on your skin, skyrocket your self-confidence and shatter your insecurities? Check out the BetterMe app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Water_Exercises_For_Seniors\">set this plan in motion<\/a>!<\/strong><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Leg_Swings\"><\/span><b>Leg Swings<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Leg swings are excellent <a href=\"https:\/\/betterme.world\/articles\/1-month-workout-plan-to-get-ripped\/\">water exercises<\/a> for strengthening your upper leg muscles. They also increase the strength and flexibility of your hips (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3820233\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Here is a step by step guide on how to do these leg swings:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand upright on one side of the pool. Make sure the water is deep enough to reach your lower back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold on to the pool&#8217;s edge, then start swinging the outside leg forward. Keep the other leg straight, then hold the move for at least five seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Swing the outside leg backward, and hold the move for five seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat in both directions at least 10 to 12 times.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Calf_Raises\"><\/span><b>Calf Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The calf raise, also known as the standing calf raise, targets your calves, promoting lower body strength (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3820233\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). Although this exercise does not require any equipment, you can increase the intensity by holding onto a kettlebell or a pair of dumbbells. To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing position with water at least waist level. Make sure you are also standing near the pool&#8217;s edge with your feet hip-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shift your weight forward to the balls of your feet, then lift your body by pushing into the fronts of your feet.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your heels to stand on your toes. Your calf muscles will be activated as you stand on your tiptoes. Squeeze your calves and press your head toward the ceiling.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold at the top of the movement for a few seconds, then lower your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat at least 10 times.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Chest_Fly\"><\/span><b>Chest Fly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The chest fly <a href=\"https:\/\/betterme.world\/articles\/exercises-to-last-longer-in-bed-naturally\/\">exercise<\/a> is a staple in most gym workout plans. As the name suggests, it mainly targets your chest area. However, you can perform this classic gym exercise in a pool and still work on your chest (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2021\/jun\/26\/fit-in-my-40s-aqua-aerobics-is-back-underestimate-it-at-your-peril\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The good thing is that water helps minimize its impact on your joints. This means you have a lower risk of joint pain or injury. Of importance to note is that you can perform this exercise with or without water weights. However, water weights are essential to build or maintain strength. For example, to perform the chest fly exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a standing stance in water that is about your chest level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stretch your arms in front of you to your chest height. Make sure the palms face each other but sit just below the water surface.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push your arms out to the side, then push them back to the center. Do this in a slow and controlled movement, and hold the move when you stretch your arms to the side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat at least 10 times.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Is_Aqua_Aerobics_Good_For_Weight_Loss\"><\/span><b>Is Aqua Aerobics Good For Weight Loss?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Water aerobics, also known as aqua aerobics, are among the practical exercises for weight loss. So, yes, aqua aerobics can aid weight loss. These exercises provide excellent cardiovascular activity that increases your heart rate and metabolism (<\/span><a href=\"https:\/\/www.theguardian.com\/lifeandstyle\/2021\/jun\/26\/fit-in-my-40s-aqua-aerobics-is-back-underestimate-it-at-your-peril\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">). As a result, you burn more calories.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Remember that the weight loss principle is to burn more calories than you consume. When you burn calories, you create and maintain a calorie deficit for <a href=\"https:\/\/betterme.world\/articles\/stomach-vacuum-benefits\/\">weight loss<\/a>. Again, remember that you burn more calories due to the increased water resistance, making you work twice as hard, further enhancing your weight-loss efforts.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Often_Should_Seniors_Do_Water_Aerobics\"><\/span><b>How Often Should Seniors Do Water Aerobics?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Fitness gurus suggest following the exercise guidelines set by the Department of Health and Human Services. For example, they state that a <a href=\"https:\/\/betterme.world\/articles\/breast-reduction-exercises\/\">healthy adult<\/a> must get at least 150 minutes of moderate activity or 75 minutes of vigorous exercise in a week (<\/span><a href=\"https:\/\/www.mayoclinic.org\/healthy-lifestyle\/fitness\/expert-answers\/exercise\/faq-20057916#:~:text=Get%20at%20least%20150%20minutes,the%20course%20of%20a%20week.\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, the exercise guidelines also acknowledge that you spread these exercises over the week. This is because your body muscles need ample time to grow and recover. Therefore, water aerobics are classified as moderate activities.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">It would help if you aimed at getting 150 minutes of water aerobics in a week. If you break down this further, this would mean performing a 30 minute pool workout five times a week. So for the best results, it would be best to perform such a routine for thirty minutes in each session, five times a week.\u00a0<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Thanks to their long list of benefits, water aerobics are among the best exercises for seniors. Evidence shows that water increases the resistance, so your body muscles have to work more to do these water exercises.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As a result of this, you benefit from increased muscle strength, balance, coordination, endurance, and reduced disease risk. Some of the best water exercises for seniors include water walking, jogging, marching, or running, arm lifts and curls, and side leg raises. Chest fly and flutter kicks are also excellent considerations.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">That said, we urge you to talk to your doctor and trainer before trying these exercises or changing your workout plan. Additionally, remember to do these exercises five days a week and rest on the other days.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Water_Exercises_For_Seniors\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Exercise is suitable for all individuals, regardless of their age. However, some exercise programs may not suit some individuals, especially seniors with a high risk of falling. Additionally, some programs may be challenging for their well-worn joints and bones and may even increase their risk of health conditions like arthritis and osteoporosis. That said, evidence [&hellip;]<\/p>\n","protected":false},"author":35,"featured_media":42966,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"coauthors":[114],"class_list":["post-42965","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Water Exercises For Seniors: The Benefits, Safety Tips, And Best Water Aerobics Exercises For Seniors - BetterMe<\/title>\n<meta name=\"description\" content=\"What \u2605 WATER EXERCISES FOR SENIORS \u27a4 do fitness gurus recommend? Discover them in this read, including their correct form, target, and benefits.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Water Exercises For Seniors: The Benefits, Safety Tips, And Best Water Aerobics Exercises For Seniors\" \/>\n<meta property=\"og:description\" content=\"What \u2605 WATER EXERCISES FOR SENIORS \u27a4 do fitness gurus recommend? Discover them in this read, including their correct form, target, and benefits.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_719521633.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"R. Mogeni\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"R. Mogeni\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"14 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/\"},\"author\":{\"name\":\"R. Mogeni\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/bf59ecec0545653baff12e4435391d49\"},\"headline\":\"Water Exercises For Seniors: The Benefits, Safety Tips, And Best Water Aerobics Exercises For Seniors\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/\"},\"wordCount\":2806,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_719521633.jpg\",\"articleSection\":[\"Fitness Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Exercise is suitable for all individuals, regardless of their age. However, some exercise programs may not suit some individuals, especially seniors with a high risk of falling. Additionally, some programs may be challenging for their well-worn joints and bones and may even increase their risk of health conditions like arthritis and osteoporosis. That said, evidence has shown that water aerobics are safe and beneficial exercises for seniors, due to their long list of benefits. This article discusses water exercises for seniors, including their benefits, safety tips, and some of the best exercises.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>Water Aerobics For Seniors<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Water aerobics are among the best <a href=\\\"https:\/\/betterme.world\/articles\/swim-workout-for-triathlon\/\\\">exercises<\/a> for seniors. Besides being fun, these exercises also work various muscle groups and help reduce the risk of several diseases. Some of the benefits of water aerobics for seniors include (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3820233\/\\\"><span style=\\\"font-weight: 400;\\\">3<\/span><\/a><span style=\\\"font-weight: 400;\\\">), (<\/span><a href=\\\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC1403635\/\\\"><span style=\\\"font-weight: 400;\\\">2<\/span><\/a><span style=\\\"font-weight: 400;\\\">), (<\/span><a href=\\\"https:\/\/www.medicalnewstoday.com\/articles\/321496\\\"><span style=\\\"font-weight: 400;\\\">6<\/span><\/a><span style=\\\"font-weight: 400;\\\">):<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Builds muscle mass and cardiovascular strength with gentle resistance from the water.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Provides a whole body workout.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-weight: 400;\\\">Increases flexibility.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><span style=\\\"font-w ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/\",\"url\":\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/\",\"name\":\"Water Exercises For Seniors: The Benefits, Safety Tips, And Best Water Aerobics Exercises For Seniors - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_719521633.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What \u2605 WATER EXERCISES FOR SENIORS \u27a4 do fitness gurus recommend? 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Mogeni","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/bf59ecec0545653baff12e4435391d49"},"headline":"Water Exercises For Seniors: The Benefits, Safety Tips, And Best Water Aerobics Exercises For Seniors","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/"},"wordCount":2806,"commentCount":0,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/shutterstock_719521633.jpg","articleSection":["Fitness Tips"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">Exercise is suitable for all individuals, regardless of their age. However, some exercise programs may not suit some individuals, especially seniors with a high risk of falling. 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