Fitness by Jennifer Cox OK, so you’re not the “gym type” and you’re not one to endure exercising outdoors and battling the elements (such as heat, humid weather, rain, etc.). We understand. And we’ve found you the perfect solution: swimming and water exercises. More andmore seniors are turning to working out in the pool and enjoying all of the ways in which they can take advantage of exercising in water. Not only does water offer added support while working out because it’s low impact and there is less weight being placed on the bones and joints, there is also a much lower risk of injury when exercising in a pool because there’s less impact on the body. There is also no risk of falling and hurting oneself, which can be a huge relief to those who struggle with co-ordination or balance. In the water, we also enjoy a greater range of motion when performing certain exercises, meaning that we can get a lot more out of our workout sessions. And it’s great for heart health as well as mobility. It’s also ideal for those who suffer from arthritis and joint pain. WebMD published an article on water exercise for seniors and quoted Wojtek Chodzko-Zajko PhD, head of the department of kinesiology at the University of Illinois at UrbanaChampaign who, in his former post at the University of Alabama, led research for 15 years that looked into the effects of physical activity (both on land and in water) among older adults. “It’s clear that aqua aerobics or water-based activities provide significant benefits for older adults, including increasing metabolism,” he said, also citing improvements in cardiovascular health, increased strength, the slowdown of age-related loss of muscle mass and the decrease of reaction time that comes with getting older. In the same article, Michael E. Rogers PhD spoke about his study, which combined aqua aerobics – walking and dancing in the water – with actual strength training in the water. On average, he said that aqua exercise participants increased their strength by 27% in the quadriceps, 40% in the hamstrings and about 10% in the upper body region. So there’s no denying that there are tons of added benefits to exercising in the water. And, for many who have turned to swimming as a form of exercise, they say that they stick to it because it’s fun. They enjoy the social aspect of swimming at a local pool, they thrive off of the atmosphere and they like the overall experience of swimming and water exercise. There is a wide range of water-based activities in which seniors can partake other than strictly swimming laps in lane pools. Water aerobics are the most popular – participants are in shoulder-deep water and do various exercises that focus on core, legs, arms, shoulders, back and more. There is also water yoga, aqua jogging, water pilates and water therapy exercises for those who have suffered an injury or are recovering from an ailment. The most important thing to remember before you start any new waterbased exercise regimen is to check with your doctor first. Discuss your options and whether swimming and water exercise is right for you. And never do any sort of water aerobics or exercise alone. DIVE IN! Swimming and water exercises are great for seniors 40 | www.snowbirds.org
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