Making a Splash: The Ultimate Pool Exercises for Seniors

Sometimes, the simplest exercises are also the easiest. For this low-impact exercise, simply find an open area stretch of the pool where you can move around. Then walk from one side to the other or laps around the perimeter. It may sound easy, but the extra resistance from the water will help work your entire lower body.

If you want a bit more of a challenge, try jogging instead. It might take some practice to get right, but basically, lean forward a bit and try to move your legs at a faster pace. You can also use a small flotation device to help get stability.

If you want a pool exercise you can do in a more confined area, jumping jacks are among the most simple. You can do them just the same as when on dry land, starting with your feet together and arms by your side and springing up with your limbs apart. You’ll find that you can jump even higher in the water, making for a fun and effective workout. It’s good for your heart as well as your hip, thigh, calf, and shoulder muscles.

Try starting with three sets of ten jumping jacks, with 30 seconds of rest in between.

This exercise requires a pool noodle to help give you a bit of extra buoyancy. Sit on the noodle like a bike, and then spin your legs as if you were pedaling. You’ll find it’s much harder than when riding a normal bike, so you’ll probably want to take it slow at first.

Start with fifteen minutes of slow-paced water cycling, and gradually increase as you get used to the routine.

This one is similar to the bicycle exercise described above but doesn’t require any extra equipment. Simply position yourself near the side of the pool and float flat on your stomach. When you’re in position, begin kicking your legs, just the same as when swimming. It’s a great leg workout but also helps tone the core muscles. You can also use a kickboard and flutter kick around the pool.

This workout is a bit more strenuous than others, so start with a ten-minute session and work your way up.

Here’s another exercise that works just as well in the pool as it does at home. Doing it while half-submerged will make for a more gentle exercise that is easier on the joints. Start by standing in the pool so the water rises to at least waist height. Then raise your left leg to the side, as far as it can go, and return it to the starting position. Repeat with the opposite leg. You may want to stand near the edge of the pool for balance or try it freestanding to develop coordination.

Start with three sets of fifteen reps per leg.

Unlike traditional push-ups, these ones are done vertically, making them a good alternative for older adults. Start near the edge of the pool, where you can get a firm grip. The ladder might be a good object to cling to. Place your feet firmly on the bottom of the pool, and then, while holding on, pull yourself toward the wall and allow yourself to fall back to the starting position.

Try starting this exercise with three sets of ten reps.

Arm curls are an effective and intuitive workout option as long as you have a set of water weights. You can use them just the same as regular weights, choosing a spot in your pool where you have plenty of room and the water reaches just below your neck. Start by holding the weight ahead of you with your palms facing upward. Then curl your arms toward you until the weights nearly reach your chest, and then return to the starting position.

Choose a weight that’s comfortable for you and begin with three sets of eight reps.

Line jumps are a great option if you’re looking for a fast, simple, and effective exercise. All you have to do is start with your feet together and imagine a line on the ground immediately to your left or right. Then, jump over the line while keeping both feet together. Or, keep them apart if you want a slightly easier workout. It may sound easy, but you’ll be surprised what a good cardio workout it can be!

Try this exercise for five minutes, and then increase the time if you think you’re ready.

If you want a workout that offers a bit more of a challenge than water walking, cross-country skiing in the pool might be a perfect option. Start with your legs shoulder-width apart and your arms as your sides in chest-high water. Then, jump upward and extend your legs, one forward and one back, while also extending your arms in the same way. Once you’ve reached this position, jump again and reverse your legs and arms.

This exercise is a bit more difficult, so try repeating the motion at a slow pace for five minutes and work your way up gradually.

Heel raises may not require much motion, but after trying a set or two for yourself, you’ll see they’re more of a challenge than you think. Start by standing with your feet under your hips. Then, lean your body weight onto the ball of your foot and lift your heels up as high as you can. Next, gradually lower your heels back to the starting position. Try to move straight up and down rather than making a rocking motion.

Try 3 sets of ten reps each.