Aqua-aerobics is an excellent physical activity for adults of all ages and activity levels. Water exercise is an effective way to keep active for those with arthritis, joint problems and circulation issues. As we age getting regular exercise is vital to our overall wellbeing so aqua-aerobics is a perfect fit for older adults.
In a study published by the National Institute of health the Physical Therapy Science examined the effects of aqua aerobic therapy and exercise on biomechanical and physiological factors affecting gait. The study found significant reductions in body weight, fat mass and stride time. There were also significant increases in leg strength and the ability to recover balance. The conclusion was that aqua aerobic therapy is effective for older adults and reduces risk of falling.
Benefits of Water Workouts/Aqua-Aerobics
Water Aerobics is a low impact workout that provides benefits for the whole you.
Heart Health:
It is vital to workout our heart muscles for our circulation and the heart’s capacity to pump blood through our body. The aerobic capacity of aqua-aerobics reduces the risk of heart disease by helping the heart muscle’s cardiac output.
Balance:
Water exercises also offer resistance training through the hydrostatic pressure of water across the entire body surface. This benefits balance, coordination and mobility. As we age the risk losing balance and falling becomes greater. When you are younger it is hard to understand how a fall might permanently affect your health. Along with the water supporting the functions of the human body water exercises can work on building better balance and expanding the strength and coordination of elderly.
Joints:
The buoyancy of the water supports the body’s weight and lessons the impact of gravity on the joints. This reduction of impact on the knees, hips, back and ankles give aqua-aerobics a protective quality for our joints and reduces the risk of injuries and damage including stress fractures and even broken bones. For individuals with arthritis finding an exercise routine that provides a great workout without causing pain is difficult, water workouts are the perfect solution.
Weight Loss:
Studies have shown that water based physical activities increase metabolism and have major benefits for overweight or obese people. Because of the additional resistance of water, even walking in water burns more calories than walking on land. With less impact on the joints and the support of the water it is easier to workout longer in the water than on a treadmill or elliptical machine.
Muscle Building:
Lifting weights in the water is a direct way to build extra strength. Studies have shown an improvement in strength in the quadriceps and hamstrings by up to 40%. There are special weights*, usually made of foam, made specifically for working out in the water. If you are taking a class at a community pool or gym it is likely that weights will be supplied for you.
Recovery:
Rehabilitation from joint replacements, or recovering from a fall or injury is enhanced by water workouts. The degree of buoyant support enables the joints and muscles to move without the impact of land activities.
Chronic Conditions:
Arthritis and other chronic joint and muscle conditions can discourage seniors from exercising and staying active and healthy. Water aerobics and the supportive nature
of the water allows for full range of movement, improved flexibility, strength, endurance and general fitness.
Social Networking:
Group exercise, including aqua-aerobics provide the opportunity to socialize with others and build friendships. Your workout friends can provide support and socialization which is very important as we age.
Equipment Needed for Water Aerobics
Swimsuit. I like to wear a workout suit made for aqua aerobics. It looks much like any other workout outfit with a tank top and shorts but made from the same material as most swimsuits that is chlorine resistant. This allows me to transition from the gym to the pool without having to change. It is also more modest than wearing a swimsuit which allows me to feel freer in all of my movements.
Webbed Gloves: Also known as hand webs these gloves usually have a velcro piece to keep them on your hands in the pool. They offer increased resistance in the water giving your arm muscles more of a workout.
Water shoes: These really are essential to protect your feet. The bottom of pools can be a hard porous surface. These shoes come in many different types from a slip on to those that look just like regular sneakers. Be sure to buy a pair with a good, firm sole that allow you to adjust the fit so they stay on in the pool.
*Water Weights: Most classes offer weights for you to use during class. If not they are easy to find at sports equipment stores or online. I recommend you start with the lightest version to get started until you feel stronger. Be sure not to grip the weights too tightly
in the water.
Water Noodle: Also offered by your classes this tube of buoyant polyethylene foam. It’s used to float for walking or as a weight for resistance training.
Ready to get started? Here are some basic moves you can do on your own with the equipment above:
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