Recommended types of aquatic exercises for senior citizens

 

IN a previous article, it was highlighted how aquatic exercises can be very beneficial to senior citizens. Many seniors living in high-rise residences are not making full use of one of the best facilities available at their doorstep – the swimming and wading pools. 

Here are some easy and fun workouts for seniors to try out in the pool: 

Water walking or jogging 

This is the simplest exercise. The increased water pressure forces greater effort but in a low-impact way. Walking or jogging in the pool is ideal for those who can’t swim or are suffering from severe joint pains. This great cardio workout will greatly improve circulation. Start at a slow pace and don’t hesitate to take a break if you feel winded. Gradually increase the length of walk and duration to build up stamina. 

Arm curls 

Use lightweight foam as water weights to push against the water to create resistance. The method is to stand in the middle of the pool with the water at shoulder height. Hold the weights down by your side with the palms up and elbows in. Curl your arms up, then rotate your arms and lower them, pushing against the resistance. Try this 10 times in one set, and aim for up to three sets.  

Leg lifts 

Leg lifts use the resistance of the water to work all of the muscles in the legs, and can help improve balance and core strength. Stand in the pool and lift one leg out to the side, then back down and cross your other foot, then down. Repeat 10 times, then switch legs and perform the exercise on the other leg.  

Also, try lifting your leg forward, then backward. Focus on extending your leg out from the hip. Do this 10 times, then switch the leg. Are you a senior citizen looking for a change in lifestyle? Do check out the various residences available from HCK Capital Group that will allow you to enjoy a healthier lifestyle by putting the above exercises into daily practice. To find out more, please visit: https://hckgroup.my/ – Focus Malaysia