How to Help the Elderly by Exercising in a Pool

Elderly adults need exercise just as much as younger people do, but according to the American Academy of Orthopaedic Surgeons, slowing down can be a part of the natural aging process for some older people. Exercising in a pool can be an effective way to get some aerobic exercise without stressing your joints. Water therapy exercises and swimming laps are both low- or no-impact forms of physical activity.

Things You'll Need

• Kick board

Show More

Instructions

• 1

  Loosen up tight muscles with a superhero stretch. Stand facing the pool wall. Grab the side of the pool to support yourself with your hands. Lift your legs off the pool floor and extend them straight out behind you. This is a good warmup exercise as it stretches your legs, back and shoulders.

• 2

  Stretch and strengthen your legs and hips with a knee raise exercise. Lean your back against the pool wall and slowly bend one knee up toward your chest. This same exercise can be done on dry land, but the water cushions aging joints and bones.

• 3

  Walk in the shallow end of the pool for aerobic exercise, swinging your arms through the water as you move. Water walking counts as both aerobic and weight-bearing exercise because you're pushing your body against the resistance of the water. Weight-bearing activities can increase bone density, protecting you from osteoporosis, according to AAOS.

• 4

  Practice water-based strength training with a foam kick board. Stand with your feet shoulder's width apart, extend your right arm out straight to the side and grasp the board with both hands. Keeping your right arm straight and left elbow tucked close to your side, sweep the board through the water from right to left. Complete 10 to 15 repetitions before switching arms.

• 5

  Swim laps as your chosen form of pool exercise. Swimming works all your body's muscles at once, giving you a full workout. BeginnerTriathlete.com recommends limiting lap swimming to three or four days a week for beginning swimmers. Increase your lap sessions gradually as you become stronger.