It is known that swimming and aqua exercising are suitable for people of all ages and all fitness levels. That is mainly due to water buoyancy which provides support for our body. But aqua exercising program for seniors should be different than that for other age groups. So it is important for you, as an instructor or a participant, to know how to make a successful aqua exercising program for seniors.
Regular aqua exercising helps keeping our body fit when we grow old. It also helps in preventing some age-related health conditions like strokes, heart diseases and osteoporosis, as well as control blood pressure, cholesterol levels and diabetes. In addition, regular aqua exercising improves balance, strengthens joints, ligaments and lower back muscles.
How to plan aquatic program for seniors?
Generally, seniors should avoid prolonged intense aerobics workouts in order to prevent cardiovascular complications. They should also avoid too much jumping in order to prevent joint injuries. Their program should instead be consisted mainly of moderate aerobic workouts, Pilates, stretching, flexibility, coordination and balance exercises. The exercises should preferably be general for overall body muscles.
Examples of Aqua Exercising for Seniors from our Library:
1. Jogging in the shallow end provides a moderate aerobic workout;
2. Crossover with Arm Extension to strengthen your upper body muscles;
3. Alternate Leg Raise to strengthen your abs;
4. Leg Extension with body swing to prevent back pain by working your lower back muscles;
5. Single Leg Raise for stronger leg muscles and to improve balance;
6. Cardio Combination for safe, joint-friendly, mild aerobic exercise;
7. Leg Kick with Arms Swinging to improve flexibility;
8. Arms and Legs opposite abduction and adduction to improve coordination;
9. Fast Fly exercise for creating simple, stationary workout;
10. Knee Exercises to prevent knee complications;
11. Stretching Exercises.