Water aerobics for healthy ageing

Water aerobics (also known as swimming aerobics) is a fun, low-impact exercise that won't place too much stress on your body.

This activity takes pressure off your bones, joints and muscles, while improving your strength and flexibility.

It's suitable for older people and people with injuries. And you don't need to know how to swim to give water aerobics a go.

Why exercise?

The best thing you can do for your health is to keep active as you age.

Regular light and low-impact exercise (like Tai Chi, chair yoga, or water aerobics) has many benefits for older people. It helps with the management and prevention of many age-related conditions, such as high blood pressure and type 2 diabetes. Regular movement also reduces risk of bone fractures by maintaining bone density, which helps with osteoporosis.

And keeping mobile without putting pressure on the joints helps with osteoarthritis. Being in the water takes a lot of the impact of gravity off the joints, making it a safe way to keep mobile. In fact, water aerobics is shown to improve quality of life in patients with arthritis. 

You can learn more about exercise recommendations for older people at LiveUp.

Why try water aerobics?

Physical health benefits

Water aerobics is good for your cardiovascular health and metabolism. So, it can help you manage your weight effectively. It's a gentle form of exercise, but it can still get your heart pumping! 

Water aerobics is also a great exercise for improving your balance. It strengthens your bones and muscles. So, joining a water aerobics class will reduce your risk of falling, as well as your chances of serious injury if you do fall. This all is likely to reduce your fear of falling, which then helps to improve your quality of life. 

Mental health benefits

Water aerobics is shown to improve mental health, too.

Water has a naturally calming effect. Performing gentle exercises in the water can decrease stress, depression and anxiety, even more so than land-based exercise.

Joining a class will also help keep you connected with your community, enriching your life and helping you age well.

What are water aerobics classes like?

If you're curious, here's what you can expect from an average session of water aerobics.

Classes are led by trained professionals and tend to last for about an hour. The instructor will guide you through various exercises while you're standing in the pool. A session consists of three stages: the warm-up, main workout, and cool-down. And it's designed to be fun, so there's usually music playing. 

Please note that water aerobics is different to hydrotherapy. While water aerobics usually occurs in a class environment, hydrotherapy is done by an aquatic therapist in a one-on-one setting.

How to get started

Most of Australia's aquatic facilities offer water aerobics classes. This includes swim schools, public swimming pools, even gyms with swimming pools.

Check with your local public swimming facility for water aerobics classes near you.

Get in touch with LiveUp

If you would like to find local exercise classes, social activities, and helpful tips, try the quick quiz or call one of our helpful team for free today on 1800 951 971.

References

Jackson, M., Kang, M., Furness, J., & Kemp-Smith, K. (2022). Aquatic exercise and mental health: A scoping review. Complementary Therapies in Medicine, 66, 102820. https://pubmed.ncbi.nlm.nih.gov/35218906/ 

Jee-Hye Yoo. (2020). The psychological effects of water-based exercise in older adults: An integrative review. Geriatric Nursing, 41(6), 717-723. https://www.sciencedirect.com/science/article/abs/pii/S0197457220301403 

Pereira Neiva, H., Brandão Faíl, L., Izquierdo, M., Marques, M. C., & Marinho, D. A. (2018). The effect of 12 weeks of water-aerobics on health status and physical fitness: An ecological approach. PLoS One, 13(5), e0198319. https://pmc.ncbi.nlm.nih.gov/articles/PMC5978883/ 

Silva, L. A. D., Tortelli, L., Motta, J., Menguer, L., Mariano, S., Tasca, G., Silveira, G. B., Pinho, R. A., & Silveira, P. C. L. (2019). Effects of aquatic exercise on mental health, functional autonomy and oxidative stress in depressed elderly individuals: A randomized clinical trial. Clinics (Sao Paulo), 74, e322. https://pmc.ncbi.nlm.nih.gov/articles/PMC6585867/ 

Song, J. A., & Oh, J. W. (2022). Effects of aquatic exercises for patients with osteoarthritis: Systematic review with meta-analysis. Healthcare (Basel), 10(3), 560. https://pmc.ncbi.nlm.nih.gov/articles/PMC8955208/ 

Vale, F. A., Voos, M. C., Brumini, C., Suda, E. Y., da Silva, R. L., & Caromano, F. A. (2020). Balance as an additional effect of strength and flexibility aquatic training in sedentary lifestyle elderly women. Current Gerontology and Geriatrics Research, 2020, 1895473. https://pmc.ncbi.nlm.nih.gov/articles/PMC7204381/

How to use this information

LiveUp provides free information to help you make informed decisions about your health. This information is for general and educational purposes only, is not intended to provide a comprehensive guide, and does not replace medical advice. Everyone is different, so some of these tips may work better for you than others. You should use your own judgment and seek medical advice when applying this information to yourself, to determine if it is suitable in your circumstances. Your use of, or reliance on, this information is solely at your own risk. Independent Living Assessment Incorporated is not responsible or liable for any injury, loss, or damage caused as a result of your use of, or reliance on, this information.

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