Water aerobics provides a light resistant workout that promotes a cardiovascular burn. It allows you to exercise while protecting your ageing joints and muscles. Traditional workouts can be scary and difficult as you age. Water’s buoyancy keeps you upright and safe while improving mobility and balance. This is also one of the best ways to beat the heat and stay agile and strong, as one gets older. Almost all body weight exercises performed on the ground can be duplicated in the pool. The pool water provides resistance and so is more beneficial in terms of gaining strength and cardiovascular endurance and keeps the athlete injury-free. Water exercises are very beneficial for senior citizens as they are of low impact and cool the body, given that one suffers from ailments such as arthritis, bone degeneration, joint immobility at this phase of life.
Exercising in the water reduces the foot striking forces that jar the ligaments and joints. Exercising in submerged water reduces the body weight by up to 90 per cent. When you exercise in the water you feel no aches and pains and it keeps your muscles warm and active. Being active increases your metabolism that gets sluggish as you get older. Studies have also shown that it helps control lifestyle diseases such as high blood pressure, high cholesterol etc. Water has a very therapeutic effect so it helps in controlling everyday stress and anxiety. So, there are many hidden benefits of exercising in the water.
Side Kicks
Support yourself holding one side of the pool. Take the leg further away from the wall and kick it outward against the water. You will have to push hard. And come back to your neutral position. Alternate legs with 10-15 repetitions for three rounds. Take breaks only if you need to and gradually increase the number of rounds with time. It’s good for legs and the abs.
Jumping Jacks
Just like regular jumping jacks, stand with your legs wide apart and your arms spread wide. Bring your arms and legs together by the side of your legs. Then jump back to neutral. Do 25 repetitions at your own pace. Slowly increase the number of repetitions. You can change sides — move around in the pool and make it fun. It develops cardio endurance and helps in toning legs and arms.
Jogging on the spot
Stand in one place making sure you have engaged your core and found your centre of balance. Keep your legs in a wide stance for safety. Keep your arms tucked in by your side to help with maintaining a balance. Alternate the legs and do a high knee high jog on the spot.
Jogging
You can go fast or slow depending on your ability. Keep at it for three minutes. Take a break on a need basis. You can increase the time spent jogging as you get more efficient. This exercise helps to build strength.
Manisha Khungar has been a swim coach for 20 years. She coaches all levels from beginners to Ironman title holders.
