Aquatic exercise is a physical activity that has many perks, one of them being a perfectly suitable setting for exercising daily. The natural buoyancy of the water helps to support part of the body weight, allowing easier movements in the water and in turn enhance your flexibility. Your muscles can also be strengthened as the body trains to move against water resistance during movements.
Generally, regular exercise can improve your health physically, mentally, socially and even help reduce the risks of chronic illnesses. Here are some of the best aquatic exercises for loved ones.
Water Walking or Jogging
Begin with ten to twenty forward steps followed by ten to twenty backward steps, walking in waist or chest high water. You can choose to alter the speed accordingly to make it more difficult or easier. Next, jog on the spot to increase the intensity. Alternate jogging and walking at intervals of thirty seconds apart. Do this for five minutes.
Standing Knee Lift
With two feet planted on the floor of the pool, stand against the wall. Then, as though you’re marching on the spot, lift one of your knees upward to the level of your hip while keeping the knee straightened. Continue the steps for at least ten times then repeat for the other leg. If you want a greater challenge, attempt this exercise without support from the pool wall.
Push-Ups
At the poolside, position your arms a shoulder’s width apart. Support your weight using your previously positioned arms to lift your body until at least halfway out of water. While keeping your elbows slightly bent, try to hold three seconds and slowly descend into the pool.
Arm Raises
For increased resistance, use webbed gloves or arm paddles. Maintain your elbows at a ninety-degree angle while raising and lowering elbows or arms towards the surface. Repeat the steps for three sets of ten.
Forward and Side Lunges
Stand next to the wall for support if needed, then take a long stretching step in front of you. The knee of the stretching leg should not go ahead beyond the toes. Return to the original position and repeat the step with the other leg.
When doing the side lunge, face the wall and take a long step to the side. Repeat with the other leg. It’s recommended to do three sets of ten lunges.
Pool Planks
Hold the noodle ahead of your body and lean forward to form a plank. While the noodle will be immersed under the water, your elbows should face straight down towards the floor. Your feet should still be on the floor as well. Hold from fifteen to sixty seconds each time according to your core strength. Repeat the steps three to five times.
Lead a High Quality of Life at Discovery Village At The Forum
Here at Discovery Village At The Forum, we have several senior living options that provide holistic care while being catered to your different needs. We have an array of senior living amenities and programs that help our residents lead purposeful and active lives.
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