Swimming is often one of the first-learned and most revered pastimes for kids, but as we age, it can continue to play a vital role in our health and well-being. It’s a gentle form of exercise that can slow down the aging process, making it suitable for seniors — especially with limited mobility. Swimming provides numerous health benefits without putting excess strain on the body, making it a great way for seniors to get and stay fit.

Swimming and other water-based exercises

There are various water-based exercises that you can do, ranging from low-to-high intensity. It’s important to find a pace that best suits you. Some of the most common beginner aquatic exercises include:

• Walking/Jogging - Walking and jogging are key elements in water aerobics programs and perfect for beginners. Start in shallow water and increase depth and speed.
• Standing water push-ups – This exercise strengthens the upper body with low resistance. Stand in a pool with your feet comfortably apart, lean forward and place your hands on the pool edge. Keep your feet firmly on the bottom and maintain a straight body position. Slowly bend your arms and lower your chest toward the pool’s edge, then push yourself back up. Repeat until fatigued.
• Marching in place – This controlled movement is a great muscle builder. March in place, bringing up your opposite arm and leg. Land on the ball of your foot first, then lower the heel. Keep your arms close to your body, bending at the elbow, and maintain good posture throughout.
• Arm raises – Start with your arms down by your sides and lift them forward until they are level with the water’s surface. Lower and repeat until fatigued. This exercise strengthens the shoulders.
• Leg lifts – Brace one side of your body against the pool’s edge, with your feet together. Raise one leg directly out to the side, focusing on the movement in your hip. Hold for a count of three, then return to the starting position. Switch sides when fatigued.
• Leg swings – Similar to leg lifts, brace one side of your body against the pool’s edge with your feet together. Slowly raise your leg to the front, hold and return. Then, raise the same leg behind you as far as possible, hold and return. Switch sides when fatigued.
• Flutter kicks – Hold onto the side of the pool with both hands, let your legs rise behind you and straighten your back. Perform controlled kicks with your feet until fatigued.

  Aquatic workouts can relieve pressure on the body and help reduce pain caused by conditions like arthritis, leading to improved overall health and well-being.