Globally, the elderly population is growing at an astronomical rate. People live longer and healthier lives than ever before, so the number of people reaching their later years in life continues to rise sharply year after year. But as we grow older, our bodies begin to change, including our muscles and bones, which can make exercise harder and even more dangerous than when we were younger. Low impact swimming workouts are just what adults in their golden years need to stay fit and healthy as they age!
Swimming for seniors provides many benefits, but it’s not always easy to start swimming or keep up with the workouts in the pool. In particular, the need for low-impact exercise is essential if you’re returning to exercise after a long inactivity period. Low impact swimming workout will help get you back into shape with minimal stress on your joints so that you can feel great during and after your swim workout.
Walking in the Pool
One of our favorite low-impact swimming workouts for seniors is walking in a pool. Walking in a pool is a great cardiovascular workout and an excellent way to gain muscle and burn fat. If you have joint problems or suffer from arthritis, walking in water is your best choice of low-impact swimming workouts for Golden-age adults. Additionally, water helps support your weight, so it does not put excess stress on your joints as you walk in place or around your pool.
By pedaling on a stationary bike in waist-deep water, aqua cycling is a low-impact alternative to standard indoor cycling workouts. It offers some of the same benefits as standard cycling, such as increased flexibility and an aerobic workout, but without any impact. Depending on your fitness level and swimming ability, you may choose to do aqua cycling in shallow water or deep water. In both cases, always make sure that your face is above water while you’re pedaling. Also, remember that ankle supports are often helpful when doing high repetitions underwater because they keep your ankles from getting tired while also giving them support during movements.
Although most people associate isometrics with strength training, it also plays a role in low-impact swimming workouts for seniors. Isometric movements are defined as exercises where there’s no movement at one joint but movement at another. One example of an isometric exercise would be to push against a wall for ten seconds. The amount of force you can generate depends on your age and level of conditioning, but anyone can do it—and it works best if you hold your posture and body position throughout each second. To do isometrics while swimming, begin by holding your hands together above water while treading water with your legs. Next, slowly move one arm out wide until you’re perpendicular to your body (90 degrees). You should still be able to tread water using only one arm.
Sitting in a sauna can help detoxify your body, but you should be cautious while doing so. Depending on how you feel and your physical condition, time spent in a sauna could range from several minutes to an hour. To avoid dizziness and headaches, don’t overexert yourself. If you have heart disease or high blood pressure, it’s not recommended that you sit in a sauna at all. Like an ordinary hot bath or shower, take care to breathe deeply during any time spent in a steam room so that your body gets enough oxygen. Otherwise, symptoms of fatigue or fainting may occur when you leave the steam room or sauna for open-air—especially if you are in the golden years or have certain medical conditions such as heart problems and diabetes.