Research on participation in water aerobics has shown improvements in oxygen uptake, muscle strength, and body composition. Engaging in this enjoyable and low-impact activity can lead to positive changes in overall health and fitness.
After 12 weeks of participating in water aerobics, participants experienced improvements in their body composition. This was primarily attributed to a decrease in fat mass. Additionally, a previous study involving a 12-week intervention demonstrated significant reductions in the waist/hip ratio.
The Australian Bureau of Statistics (ABS) conducts the National Health Survey (NHS) every three years. A few years ago, the survey examined the methodology of the Health Survey for England Muscle strengthening activities among Australian adults. The survey delved into strength-building exercises and identified activities that could be classified as muscle-strengthening exercises for individuals who reported feeling some tension in their muscles during the activity. Aquarobics or aquafit, regular aerobics, and bowls were among the exercises listed as beneficial for muscle strengthening.
As we age, maintaining physical fitness becomes increasingly important to prevent injuries from falls and joint issues. Aquarobics, also known as water aerobics, is a fantastic solution to this challenge. This form of exercise, along with other water-based activities, offers a low-impact workout that is gentle on the joints while still providing a great workout. Aquarobics is particularly beneficial for individuals with chronic health conditions like arthritis, joint problems, and circulation issues, as it allows them to stay active without putting excessive strain on their bodies.
In this article, we will explore the numerous advantages that aquarobics offers to seniors seeking to maintain an active lifestyle.
Strengthens the muscles of the Heart
Aquarobics, a low-impact exercise that adapts traditional aerobics for the water environment, is an excellent way to elevate your heart rate. As we age, it becomes increasingly crucial to strengthen our heart muscles and enhance circulation. In addition to its cardiovascular benefits, aquarobics does not effectively build strong bones or lean muscle. However, it does provide the unique sensation of weightlessness in water, which can contribute to overall fitness and well-being.
Water-based exercises provide resistance training by utilising Hydrostatic Pressure to target the entire body. This unique form of exercise not only improves balance, coordination, and mobility but also offers a low-impact aerobic workout that can help reduce the risk of heart disease, making it particularly beneficial for seniors.
Enhances balance and coordination
As individuals age, a common occurrence is a decline in coordination Aquarobics, in addition to the water’s inherent support for the human body, can help combat this issue. Seniors who are struggling with coordination can focus on improving their balance, and strength, and can have physical control in a safe and supportive environment provided by aquarobics.
Aquarobics is a full-body workout that helps individuals enhance their coordination, control, and range of motion.
Joint on the joints
Aquarobics offers a low-impact workout that is gentle on joints, making it a great option for those looking to exercise without putting too much strain on their bodies. The buoyancy of water helps support the body’s weight and reduces the impact of gravity, allowing for a smoother landing during exercise. This reduced impact on the knees, hips, back, and ankles provides a protective quality for delicate joints, tendons, and ligaments, ultimately lowering the risk of injuries such as muscle soreness, stress fractures, and even broken bones. So, if you’re looking for a safe and effective way to stay fit and healthy, aquarobics might be the perfect choice for you.
Minimises the likelihood of sustaining injuries
One significant risk that seniors face when exercising is the potential for falls, which can be caused by a decrease in balance and bone fragility. This issue can be particularly challenging for some seniors, as it may restrict their exercise choices. However, the buoyancy of water provides a supportive environment that helps seniors maintain their balance and prevents high-impact falls, even if they lose their balance in the water.
Improve weight loss and metabolism
Increasing rates of obesity and being overweight in Australia are significantly contributing to the prevalence of various diseases. Seniors, who are particularly vulnerable to developing chronic conditions, should prioritise staying active as a key component of their weight management efforts. Research suggests that engaging in aquarobics and other water-based physical activities can effectively boost metabolism and promote overall health.
Research indicates that water offers more resistance than air, such as aquarobics, which provide significant advantages for individuals who are overweight or obese. For instance, the resistance offered by water is greater than that of air, resulting in a higher calorie burn compared to traditional walking. Additionally, underwater treadmills have been shown to offer superior weight-loss benefits when compared to their land-based counterparts. These findings highlight the potential of water-based exercises as an effective and efficient way to improve health and fitness for individuals struggling with weight management.
Increase muscle mass and strength
Aquarobics provides a safe and effective exercise alternative for seniors, making it easier to increase muscle mass or prevent the decline of muscle mass that often comes with ageing.
Lifting weights in the water is a highly effective method for increasing strength. Research has shown that water weightlifting can specifically target and enhance strength in important muscle groups like the quadriceps and hamstrings.
If you are seeking to increase muscle mass and strengthen, incorporating weights into your aquarobics routine may provide similar benefits. However, it is important to consult with your instructor and/or doctor if you have any concerns or doubts.
Recover from injury
Arthritis Australia highlights the numerous benefits of aquarobics and other Water exercise — Arthritis Australia for individuals living with arthritis.
Aquarobics is a beneficial form of exercise for seniors who are recovering from falls or undergoing rehabilitation after operations like hip replacements. The buoyant support provided by water allows for active movement and muscle exercise without the strain of land-based activities. Under the supervision of a doctor, aquarobics, as well as water-based activities like walking, arm reaches, leg raises, and swimming can be painless and rejuvenating.
Chronic conditions
Arthritis and other chronic joint and muscle conditions are prevalent among seniors. Aquarobics provides a beneficial way for individuals with these conditions to maintain their health and activity levels. The buoyancy of the water lessens the strain on joints, allowing for a wider range of motion and enhancing flexibility, strength, endurance, and overall fitness.
Exercising in heated poos can provide an added advantage of reducing pain, particularly for individuals with chronic joint or tissue conditions.
Social connections
Staying connected and socialising is important as we get older. Group aquarobics classes offer a unique opportunity to not only stay active but also to socialize with others. This social aspect can serve as a powerful motivator for individuals of all ages to commit to a new exercise routine. Seniors, in particular, can benefit from the camaraderie of exercising alongside their peers and the chance to form lasting friendships outside of the class setting.
The supportive environment of group classes can help individuals stay on track with their fitness goals. The social interaction and sense of community can make exercising more enjoyable and engaging. If you find that you are more likely to stick to a workout routine when you have the support of others and enjoy the company of fellow participants, then aquarobics may be the perfect fit for you.
Types of water-based activities to participate in?
Aquarobics is just one of the many water-based exercises that seniors can enjoy. Other options include water yoga, ai chi, and even water Pilates.
- Water Yoga: Experience the benefits of water-based yoga exercises specifically designed for the water. These exercises include breathing techniques and stretches that enhance balance, alignment, flexibility, and relaxation. Water yoga is known to alleviate aches and pains while enhancing coordination.
- Ai Chi: This exercise, performed in shoulder-deep water, is reminiscent of tai chi and focuses on building strength throughout the body, improving balance, and promoting relaxation.
- Water Pilates: Utilising equipment such as pool noodles, rings, foam rollers, and water weights, water Pilates is conducted in shoulder-deep water. By incorporating the pool wall and floor, this exercise routine aims to enhance strength and flexibility.
Aquarobics is a fantastic way to have fun while getting in shape. We highly recommend looking up your local aquarobics center and giving it a try – you won’t regret it!
“Aquarobics is great fun. Look up your local centre and give it a go, you won’t regret it!”