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Water Aerobics Exercises For Seniors – Different Types & Benefits

Water aerobics are aerobic exercises performed in a pool that require water-immersed participants. Water aerobic exercises give a good cardiovascular workout and help improve heart ...

by Jessica Bennet

This article was created after thorough research and has been improved with the assistance of AI technology. Furthermore, our dedicated editorial team has meticulously fact-checked and polished its content for accuracy and clarity.

Water aerobics are aerobic exercises performed in a pool that require water-immersed participants. Water aerobic exercises give a good cardiovascular workout and help improve heart health, strengthen the muscles, boost mood, reduce the risk of chronic diseases, manage weight, and much more. Performing this exercise helps improve overall physical and mental well-being.

Water aerobics helps one be stronger and fitter, and is suitable for everyone regardless of age. It works best for seniors as it helps put less strain on the body because the water provides support, which is why those with joint and muscle problems find these exercises very efficient. Let us now look at some of the water aerobics exercises for seniors.Β 

Water Aerobic Exercises For Seniors – How They Are Useful?

There are plenty of aqua aerobic exercises for seniors that help them have better balance, reduce the risk of falling, and be more active. Some of the exercises include;

Aqua Jogging

πŸ‘‰ Aqua Jogging

Aqua jogging helps increase heart rate and prevents or lowers the risk of heart attacks. This exercise helps have less stress on the joints, muscles, and bones and is said to be most effective for cardio. 

πŸ‘‰ Leg Lifts

Leg lifts are to improve balance and core strength. This exercise focuses on strengthening the leg muscles. It is performed using the resistance of the water. 

πŸ‘‰ Arm Raises

This exercise works great to tighten the arms. It targets the upper body and improves the arm muscles. It is done using foam dumbbells.Β 

πŸ‘‰ Water Arm Lift

This exercise increases upper body strength and it uses dumbbells made of foam. 

πŸ‘‰ Pushups

Water pushups help build chest, shoulder, and arm strength, without much pressure on the joints. 

πŸ‘‰ Flutter Kick

Flutter kicking increases heart pumping without much strain. It offers excellent health benefits for seniors as it helps build the lower body. This exercise can be performed with or without the help of a kickboard. 

πŸ‘‰ Water Walking

Water walking helps improve posture and body muscle tone. This exercise is best for freshers who plan to start water aerobics. It is gentle on the joints and provides resistance. 

πŸ‘‰ Chest Fly

Chest fly focuses on the chest, and using water weights for this exercise helps improve strength and resistance. 

πŸ‘‰ Calf Raises

This exercise focuses on improving lower body strength. It is a method of exercising peroneal muscles of the lower leg, triceps surae, and tibialis posterior. 

πŸ‘‰ Bicep Curl

Bicep curls are a weight training exercise, and the water strengthens the arms and helps build upper body strength. This exercise can be performed using a pair of water weights. 

πŸ‘‰ Jumping Jack

Jumping jack, otherwise known as star jump, is an exercise performed by jumping into position. This is a great exercise both in water and on dry land. It focuses on the upper and lower body equally and on strengthening the leg bones.Β 

πŸ‘‰ Arm Circles

This is a more advanced and fun upper body exercise, and it helps improve heart pumping and strengthen your shoulders and upper back. This exercise requires standing on the edge where water reaches the neck.

πŸ‘‰ Knee Tucks

This exercise is performed by standing on one leg and raising the other knee to hip level. 

πŸ‘‰ Wall Chair

Wall chair is performed at the corner of the pool in chest-deep water. It lowers the risk of falling while boosting core strength. It also improves stability and posture. 

Benefits Of Water Aerobic Exercises For Seniors

There are plenty of benefits to water aerobic exercises, such as;

  • Increases strength, stamina, and fitness.
  • Reduces the risk of falling and improves balance.
  • Boosts mood.
  • Strengthens the bones.
  • Prevents diseases.
  • Provides relief from arthritis.
  • Supports cardiovascular health.
  • Improves flexibility.
  • Regulates healthy blood pressure.
  • Aids in weight loss.
  • Reduces hypertension.Β 
  • Boosts cognitive functions.Β 
  • Promotes overall quality of life.

How Often Should Seniors Do Water Aerobics?

Water aerobic exercises work great for those struggling with arthritis. It does not strain the body or joints, making it comfortable while exercising. Seniors mostly took part in water aerobic exercises twice a week.

As per a study, seniors who did aqua aerobics twice a week lowered blood pressure, gained upper-body strength, and lost fat mass. They also noticed positive changes in blood circulation, flexibility, balance, and confidence.Β 


Water aerobic exercises are suitable for seniors as they don’t strain the joints and body much. Also, it is noted that water aerobics is much more effective and beneficial than regular walking, jogging, and other exercises. This form of exercise reduces the risk of falling and improves balance, strength, stamina, fitness, and overall quality of life.

Along with providing physical benefits, this exercise also helps improve mental well-being. It boosts mood and treats signs of depression. It promotes a calm and relaxed atmosphere. Water aerobic exercises are best for seniors as they can be performed regardless of age.Β Β 

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