If you are looking for a non-impact activity that provides all the components of fitness…cardiovascular, muscle strength and endurance, and flexibility, then water aerobics might be for you. And, bonus points for the cooling water in the pool as a great antidote to summer heat and humidity.
Water Aerobics is not Playing, but it is Fun
If you think that those folks in the pool are just playing, think again. “Water aerobics is a full body workout,” says Suellen, who at age 73 teaches classes throughout the summer, sometimes as many as five classes a week. Suellen has been an avid exerciser since the early 1980s when she and her friends donned leotards and did Jazzercise until she found water aerobics. “I’ve had lower back problems since I was a teen and the jarring impact of land-based exercise could make my back issues worse and put me out of commission for over a week,” says Suellen. So, she switched to water-based exercise and liked it so much she became a certified water aerobics instructor. “I never planned to be an instructor, but another instructor encouraged me and a friend to take the YMCA-based training and the rest is history.” The certification “wasn’t easy, but I learned CPR, water fitness, and both classroom and in-the-pool exams made me a competent instructor with more confidence,” says Suellen.
The benefits of water aerobics are many:
- It promotes gains in muscle strength.“The resistance of the water makes an ideal environment to build muscle and there are many ways to change moves to make them more challenging as strength builds,” notes Suellen.
- It is beneficial in treating osteoarthritis of knee and hip joints. Many people associate water aerobics with exercise for people with arthritis and for good reason. Your body weight is reduced by about 90% from the buoyancy of the water thereby reducing stress on weight-bearing joints.
- It is a welcoming environment for those who have been sedentary, who have overweight or obesity, or who have other chronic diseases. “We have all levels of fitness in a typical water aerobics class from those who are very fit to those who have chronic conditions, like rheumatoid arthritis, who find exercise difficult. Suellen always tells her students, to keep three things in mind during any class when they find movement difficult…slow it down, make smaller moves, and substitute an easier move.”
- Many people choose water aerobics when rehabbing from an injury or surgery. Cathy, a regular in Suellen’s class, told me she was “looking for an exercise class that she could do after she finished physical therapy for knee replacement surgery. I found water aerobics to be of great benefit in strengthening my knee and I think it helped me get back to land-based aerobics more quickly, but I still do water aerobics because I love it!”
Suellen says that water aerobics follows the same format as other hour-long aerobics classes, “we start with a warm up of stretching exercises, and then spend most of the time on cardio, followed by a cool down. We use Styrofoam buoys for resistance exercise, and just like weights you use in the gym, these come in different “weights,” so we can increase resistance.”
Can Water Based Exercise Improve Bone Health
Water aerobics can help with bone health but is not as good as land-based exercise to strengthen bone, something Suellen found out when her doctor told her bone density was low. Suellen is working with a personal trainer who is knowledgeable about working with older adults with health issues. (I know this first hand, as I also worked with David when I had hip problems, for more on the benefits of working with a personal trainer, click here.)
Always a Teacher
Suellen taught 7th grade math for 29 years before she retired, but she sneaks some math lessons into her water aerobics classes now and then. “I’ll ask them to identify north, east, west, and south while we are in the pool and them ask them how that relates to the numbers on a compass, I guess once a math teacher, always a math teacher!” She loves the reactions she gets from the people who come to her class, “we have several people in their eighties who are regulars and they enjoy the exercise, but they really like the social aspects and the fun of the class.”
Tips for Optimal Aging
When I asked Suellen to identify the top three ways to optimal aging, not surprisingly, her first response was “move, move, move!” “My dad played golf at the age of 94 and moving is what keeps us all going.”
The second tip is to stay socially connected. It could be through an exercise class, volunteer activities, church groups, or as Suellen puts it, “anything that gets people going, gets them up, gets them dressed, and gets them out of the house so they develop a social connection to the place and to the people.” She works at getting to know the people in her class and “making them feel more comfortable about participating and looking forward to coming back is what matters.”
And, lastly, she said, “laughter, having fun and laughing during exercise is so rewarding, we laugh with each other and they laugh at me when I mess up, and that’s OK because it keeps us all laughing, having fun, and moving!”
For more information on eating well, moving well, and being well check out Food & Fitness After 50.
Copyright © 2019 [Christine Rosenbloom]. All Rights Reserved.