As you get older, catching up with exercise can become increasingly difficult. Your joints may act up and make walking difficult, let alone exercising. But you have got to keep it active, and you need to include some weight-bearing exercises for that. This would make your bones stronger and fight the effects of aging.
While working out on a hard surface can turn out to be a chore you’d be only too glad to avoid, walking in the water can turn out to be a completely different experience. The buoyancy of the water can offer good resistance, yet it is gentle to your joints. Even working out with weights can be easier in water. This can improve your balance and prevent muscle loss. Some of the exercises mentioned here are great for your achy joints, and it’s great fun too. However, if you have some specific issues with your joints, make sure you speak it out with your doctor.
Aqua jogging is an easy and fun low-impact aerobic workout that gets your heart pumping and also keeps your blood flowing. It is as easy as it sounds. Just jog in the water from one end of the water to the other.
You can get the best out of the exercise by either walking across the pool, jogging, or walking in one place. Aqua jogging is a great form of exercise to keep your heart rate up, and even if it seems a little challenging as you work against the force of water, it is still a great exercise to try.
All you have to do for arm curls is stand in the middle of the pool with water weights. It is not mandatory to use the water weights, but it does offer great resistance.
Hold the weights right before you and your palms facing out. Hold the weight in your arms, bend your hand at the elbow and bring up your hand towards your shoulder. Do as many repetitions as you can till fatigue.
Flutter kicking is another great option for a great low-impact cardio exercise. You can try this exercise with or without a kickboard. If you are using a kickboard, hold the same before you and continue to kick your legs to push yourself back and forth across the pool. You can also try it without a kickboard if you are unable to get hold of one.
Try to do a front float as you keep your head above water while you grab the sides of a pool and kick hard with your flailing legs. Maintain a steady tempo throughout so that you can continue the exercise for some time without tiring yourself too much.
When you try leg lifts inside the pool, it works most of your muscles in the legs. When you start it, stand in the pool, lift one leg to one side, and then back down. Continue to lift your legs till your leg feels tired, switch your legs and perform the with your other leg. This is not only a great exercise for your legs, but it is great for strengthening your core too.
Standing Water Push-ups
Water push-ups are great exercises to build your arm, chest, and shoulder strength, yet it is easy for your joints. Stand along the lines of the pool and use your hands to do a water push-up. You could do this by holding the sides of the pool.
Bend your arms and lean towards the wall, then push yourself back again. Repeat the workout slowly without exerting yourself until your arms give up. Don’t push too hard to sustain yourself for long.
Ensure you keep exercise on a to-do list to aid achy joints, arthritis, and other health issues that creep up as you start aging. However, water aerobic exercises are gentle on the knee and higher on fun quotient exercises which you can’t say no to. Ensure you exercise regularly to get stronger bones and a strong heart at least thrice a week. It’s a win-win, the only thing is to find a good swimming pool near your place. The only way to get most of these water exercises is consistency. Also, it is a less wearying version of a strength training workout since you do it in the pool. So, what’s your excuse for not exercising?