9 Simple Water exercises To Increase Endurance and Strength After 50

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The best water exercises offer all of the benefits of usual exercises for enhancing strength, health, brain fitness and balance. Additionally, water supports the body thereby reducing the risk of joint or muscle injury. By floating in water, the force of gravity is countered and less stress in exerted on the joints when stretching. This allows you to attain a greater range of motion and improve faster. The ability to float on water also makes water exercises safe for anyone who can keep their head out of water, including older people. Given that water continually cools the body, exercising in water may also help to prevent overheating. Below are some of the simple water exercises to enhance strength and endurance for people over 50 years of age

 

Standing Water Push-Ups

Water push-ups are a perfect way of building chest, shoulder and arm strength without exerting excessive pressure on the joints. Stand by the side of the pool and put your hands on the edge or gutter of the pool a bit wider than shoulder-width and press your weights through your hands. Raise your body up, halfway out of the water while keeping your elbows slightly bent. Hold for about 3 seconds before pushing yourself back out. Repeat the exercise slowly until your arms feel tired. However, do not push it too hard until you have known your limits.

 

Flutter Kicking

Flutter kicking is one of the most effective low impact exercises that are good to your heart. You don’t have to worry about a kickboard because the exercise may be performed with or without it. If you have a kick board, simply hold it in front of you while flutter kicking your legs. This will thrust you back and forth in the pool. However, if you don’t have or don’t want to use a kick board, with your head above water, hold onto the side of the swimming pool while flutter kicking your legs. Use a moderate speed enough to get your heart pumping, but does not tire you too quickly.

 

Arm curls

While standing in the middle of the pool, hold your arms tightly at your side with elbows bent and alternately pull equipment down into the water. Although it is not necessary to use water weights, they offer extra resistance thereby enhancing the effectiveness of the exercise. While holding the weights in front of you with your arms in front and palms facing out, curl the weights up then down. Repeat the exercise until you are tired. You may also perform the exercise with your palms facing toward you with the same curling motion.

 

Leg Lifts

Leg lifts are important for working all the muscles in the legs. The exercise helps to work your legs as well as strengthen your core. The exercise involves the use of the resistance of water for strength and resistance training. While standing in the swimming pool, lift one of your legs out to the side before bringing it back down. Repeat this with the same leg until the leg feels tired, before switching legs and performing exercise with the other leg.

 

Related: Use These 3 Steps To Weight Training Tips For Fitness Over 50

Water Walking

Just like the rest of water exercises, water walking exercise is easy on the joints because of water’s buoyancy, which supports the body’s weight thereby reducing stress on the joints. Water walking is also important as you age because it helps to enhance balance, cardiovascular fitness and a range of motions. While swimming and walking, you do not bear weight. You still need to include some bone-building workouts to your exercise routine. To perform the exercise, simply walk between 10 and 20 steps forward and then backward in waist or chest high water. To increase the challenge and make the walking more difficult, increase your speed and intensity by jogging tenderly in place. Alternate walking with jogging for about 30 seconds and work out for 5 minutes, to achieve greater success.

 

Core builder


Core training is a popular exercise because a strong core is essential for good posture and maintaining a healthy back. Water offers a perfect training environment for core strengthening. Water’s natural buoyancy makes an unstable working environment while the water’s increased density offers greater levels of resistance to give skeletal loading that helps and resists movement.You need a 6 inch-diameter inflated ball for this exercise. To do the exercise, perform a regular lunge by stepping forward with your right leg and then bending the right knee. Then stretch your left foot behind you and hold your ball with both hands in front of your navel. With your arms stretched out and straight, keep the shoulders down before pushing them back gently.

 

Resistance Exercises

Some simple water exercises take advantage of water’s resistance to strengthen and trim your areas of concern. One of these exercises is marching in position. Simply get into water, and place your legs together, while in a standing position. Bring your left knee up at a 90-degree angle before releasing it down. Repeat with the right leg and march in place for about 45 seconds. While bringing your knees up, swing your arms to keep your core muscles engaged. Take a 15 minutes break before repeating the exercise three times.

 

Distance Swimming

Distance swimming is one of the most common and greatest exercises you can perform in a pool. However, before you can engage in distance swimming, make sure you are confident of completing the distance and being able to swim through the distance without having to put your feet down. Therefore, during the first few times of distance swimming, don’t overdo it. As soon as you begin to tire, stay in the shallow end to be prepared in case you may begin to cramp up.

 

Water calisthenics


Water calisthenics are also a great way of losing some weight. Although water provides more resistance than air, the effect of gravity is lessened in water. You may take advantage of water’s viscosity to overcome the reduced gravity for you to achieve a great strength-building workout. You may try jumping jacks in order to increase your heartbeat rate. You may also try holding onto the side of the pool to do leg kicks. To enhance the work out, you may incorporate a volleyball or basketball sport. As you can see, water exercise is most probably one of the greatest ways of gaining full-body strength and losing weight quickly.

 

Working out in water is great for older people because water reduces strain and stress on the body’s joints. Water acts as a form of resistance, meaning that strength exercises may be performed in the water without using heavy weights. Doing strength exercises with resistance will enhance flexibility and balance while decreasing muscle and bone loss. Water is one of the greatest fitness tools there is. Learn more about water exercises and more,  click here.