Water Aerobics for Seniors: Health Benefits & 7 Exercises to Try

• Water aerobics is a great type of exercise for older adults since it helps build muscle, is a type of cardio, and comes with a lower fall and injury risk than other workouts.
• Many find additional mental health benefits and guidance from taking water aerobics classes, some of which may be free or at a reduced cost to seniors with certain Medicare Advantage and Medigap plans or through the SilverSneakers program. 
• If looking to do water aerobics on your own or if you’re curious what moves will be like in a class, explore the seven exercises below.

Most of us are probably familiar with the physical and mental health benefits of physical activity, yet only 24.2% of American adults meet the CDC’s recommended exercise guidelines (150 minutes of aerobic exercise and two strength training sessions weekly). Reasons for this vary from not finding an exercise type someone likes, fear of injury or falling during a workout, or confusion about what exercise programs suit an individual’s health goals.

If looking for a low-impact, low-intensity exercise that incorporates strength training and cardio, consider water aerobics. Water aerobics offers older adults additional benefits, such as an opportunity to socialize with others, help managing chronic conditions and joint pain, and a low fall risk.

Water aerobic exercises are performed in the pool, usually in waist-to-chest deep water and with the feet on or hovering above the pool floor. Typically, water aerobics is completed in a class setting with an instructor leading the class and music in the background.

Classes include a mix of cardio and resistance exercises, showcasing how water aerobics helps to build or maintain muscle strength and improve cardiovascular endurance. It can be done with water weights or using body weight, depending on an individual’s fitness level. It’s also ideal for anyone with limited mobility or those seeking a low-impact exercise with a reduced risk of injury. 

Water Aerobics Equipment

While it is possible to do water aerobics with only water, many moves are more effective and accessible with certain equipment: 

• Pool noodles: These foam cylinders can help people stay afloat while practicing water aerobics.
• Kickboards: To isolate the legs, people can use kickboards, which are designed for you to rest your arms on while your legs kick. 
• Pull buoys: The opposite of kickboards, a pull buoy lets you rest your legs while the arms do all the work, isolating upper body muscles. 
• Weights: Water weights, often worn around the ankles or wrists, add extra resistance. 
• Water jogging belt: This belt helps people stay afloat while walking or jogging through water. 

Water exercises are popular for many reasons, including their health benefits. Exercising in a body of water allows you to improve heart health and build arm and leg muscles without putting the same pressure on the body as exercise programs performed on land, such as running, CrossFit, weightlifting, or even walking. 

1 | Reduces Joint Pain

Joint pain becomes more common as we age, especially in those with arthritis and other joint-related medical conditions. While regular exercise has been shown to reduce joint pain in the future, many traditional exercise types, like weightlifting, yoga, and walking, may put pressure on the joints, potentially causing pain in the present.

Aquatic exercise removes that pressure since you can float while doing pool exercises. In fact, a 2022 study found that water aerobic exercises decreased joint pain and joint instability in patients with osteoarthritis. 

2 | Improves Muscle Strength

A main benefit of strength training, whether on land or in a swimming pool, is that it increases muscle mass while helping to maintain a healthy weight or induce weight loss. Muscle is especially important as we age since it helps us get out of chairs, climb stairs, and perform other everyday tasks. Yet, weight training exercises come with a fall risk.

To prevent falls and grow or maintain muscle, water aerobics is a viable option. In a 2021 study, older adults who did water aerobics experienced equal agility, balance, and strength as those who completed other types of strength training, but had a lower risk of injury, making it easier to stay consistent with pool workouts. Water aerobics is also a full-body workout, meaning it strengthens the lower body, upper body, and core muscles.

3 | Lowers Blood Pressure

Blood pressure is a measurement of the pressure against the artery walls as arteries carry blood from the heart to other parts of the body. High blood pressure increases the risk of heart disease, stroke, and having a heart attack. Regular physical activity of any kind is a great way to prevent high blood pressure and is often a complementary lifestyle change alongside high blood pressure treatments.

Aqua aerobics, however, lowers resting blood pressure more than exercises on land. This is because post-exercise hypotension (the temporary drop in blood pressure after exercise) is higher for aquatic exercises than other types of workouts. 

4 | Improves Heart Health

Thanks to water aerobics’ ability to lower blood pressure, it improves overall heart health. It also takes only 12 weeks for water aerobics to lower your resting heart rate and facilitate the loss of body fat. A healthier weight also reduces the risk of heart disease and other heart-related conditions. 

5 | Helps Manage Chronic Conditions

Waist-deep water exercises also help manage chronic conditions since they provide a way to exercise regularly that puts less stress on the body. A 2022 study suggests water aerobics helps with:

• Fibromyalgia
• Coronary artery disease
• Bone diseases
• Diabetes
• Parkinson’s disease
• Multiple sclerosis

6 | Boosts Social and Mental Health

Along with physical health benefits, water aerobics can improve one’s mental well-being. Exercise in general boosts endorphins, otherwise known as the ​‘feel-good hormones’, that improve mental health. But water aerobics class participants report that they enjoy the community aspect of water aerobics classes and find the exercises are a fun way to stay fit, meaning this exercise type is great for social and mental health.

Water aerobics is a great choice for those who want to work out but find that more intense cardio exercises or strength training causes pain in their body and pressure on their joints. Because water aerobics often takes place in a class setting, it’s also great for those looking for an exercise community.

Despite its benefits, make sure any pool you work out in is clean and free of contamination. The water temperature should also be in the right range, since too hot or too cold water may aggravate some health conditions.

Water aerobics should be avoided by anyone who currently has:

• Diarrhea
• Pneumonia or flu-like symptoms
• Swimmer’s ear
• Rashes
• Irritations in the eye or respiratory system

Various types of pool exercises, including water aerobics, can exacerbate these conditions. Once any of the above is resolved, a healthcare provider can assess if water aerobics is a good workout option. 

Water aerobics helps strengthen muscles, increase flexibility, and boost cardiovascular and mental health. If you’re ready to incorporate this exercise type into a healthy lifestyle, try these seven moves. 

1 | Walking or Jogging

The first exercise is exactly what it sounds like: walk or jog in the pool. The water adds resistance, making this a great move to build strength, improve balance, and boost heart health all at once. When first doing this exercise, start by walking from one side of the shallow end to the other. Increase your ​“laps” as you are able. 

2 | Calf Raises

A great way to boost leg strength is to do calf raises. Start by standing up, back straight and eyes looking ahead, not at the ceiling or sky. Slowly raise one leg so you’re standing on your toes and hold for one to five seconds. Switch legs and do the same on the other side. If you are able, try raising both legs so you’re standing on your toes at once. 

3 | Bicep Curls

Water aerobics classes often feature many arm exercises such as bicep curls. For this water exercise, start by standing straight with a weight in either hand (or hands in fists if using bodyweight). In the starting position, your arms should fall straight down on either side of the body. Slowly curl the arms up at the elbow until the hands touch the arm right below the shoulder. Pause for one moment, then slowly move your arms to the starting pose. 

4 | Arm Raises

Start with your arms straight down by your side, similar to the starting position for bicep curls. From there, raise your hands, with or without water weights. Keep the elbows locked and arms straight in front. Continue lifting your arms until they are level with the pool surface. Pause and then slowly lower them back down. The slower you do this exercise, the more effective it will be.

5 | Wall Push Ups

Place hands on the pool wall, shoulder distance apart. Keep your feet on the floor as you lean into the wall and then push out with your arms. Ideally, aim to do two to three sets of ten wall push-ups with a short rest between each set. 

6 | Leg Lifts

Start by holding onto the pool wall or a stair railing with your right hand. Maintain good posture with your back straight and eyes forward, not looking up to the sky or ceiling. The knees should be locked as you raise your left foot, slowly swinging it forward and then backward. 

Once you do eight to ten leg swings on the left, switch to the other side with your left arm on the wall or railing and your right foot swinging. 

7 | Flutter Kicks

Flutter kicks are a staple in swimming, but they make a great addition to a water aerobics routine, too. To start, grab onto the wall and extend your legs out behind you. Kick your right leg, then switch sides. Keep your core tight and your kicks quick for this move. For extra resistance, add ankle weights. 

While the seven exercises above can be done on your own, many find it easier to take water aerobics classes. Along with the social benefits of an exercise class, an instructor can also help ease pain, should it arise, and provide modifications to best suit your fitness level.

Places that may host water aerobics classes include:

• Local gyms with swimming pools
• Community centers with swimming pools
• Some senior centers or assisted living communities
• Outdoor community pools in warm-weather months

Often, classes are included in a gym membership, though some centers may offer an additional payment for a group water aerobics program. SilverSneakers, an exercise program for those on Medicare, hosts some water aerobics classes that are low-cost or free.

While original Medicare won’t pay for water aerobics classes or a gym membership, some Medicare Advantage or Medigap plans may offer this benefit. Check with an Advantage or Medigap plan policy to see if any fitness expenses are covered.