Splish, Splash: Swimming for Exercise
How can you exercise all your muscles, avoid injury, and not break a sweat?
If you guessed walking, biking, or weight lifting, you’re mistaken.
Swimming is the way to go. Highly recommended by physicians and physical therapists, “swimming is the fourth most popular sports activity in the United States and a good way to get regular aerobic physical activity. Swimmers can exercise longer in water than on land without increased effort or joint or muscle pain.” (CDC). One of the amenities at The Osborn is an indoor pool.
Myriad Benefits of Swimming
- Full body workout. Swimming uses all the muscles in the body, so you get a total body workout, regardless of your preferred stroke. Water resistance makes your body worker harder than regular exercise so basically 30 minutes in a pool is worth 45 minutes of exercise on land. In addition to a great cardio workout, swimming increases strength, endurance, and flexibility.
- Less stress on body. Water supports up to 90 percent of the body’s weight, putting less stress on muscles and joints. If you suffer from previous injuries or arthritis, you can avoid further injury and pain.
- Efficient calorie burning. A gentle 30-minute swim can burn over 200 calories –more than double that of walking. And a faster swim can burn calories faster than running or cycling.
- Lowered disease risk. As cardiovascular exercise, swimming even 30 minutes a week protects against heart disease, stroke, and type 2 diabetes.
- Increased wellbeing. Inactivity–not aging–is responsible for a lack of energy. Thirty minutes of swimming, three times per week, increases metabolic rate and boosts energy levels. Water also lowers stress levels, reduces anxiety and depression, and supports better sleep.
Use Your Noodle
Not a swimmer? You can reap the same benefits by exercising in water instead of on land.
‘Noodles,’ are colorful foam tubes that keep you buoyant in water. They also become a piece of exercise equipment in Water Aerobics. Classes can be found in many public and private pools, including at The Osborn.
Whether you participate in a class or paddle around alone, there are several ways to perform exercise in water that achieve the same benefits as walking, weight lifting, or swimming. Some examples:
- Swimming with a kickboard, using only your legs to propel yourself. Or, hold onto the pool edge and practice kicks, keeping your legs straight and making steady up-and-down movements, alternating each leg.
- Water walking, either staying in one place or propelling yourself from one end of the pool to the other. Water walking is an easy way to get your body moving and grow comfortable with the idea of a water workout. If you’re up to it, try dialing up the tempo and move into a jog.
- Pumping (foam) dumbbells strengthens arm muscles similarly to using actual iron dumbbells on land.
Just 30 minutes of aquatic exercise, three times a week, alongside a balanced, healthy diet and lifestyle, is good practice to stay physically and mentally fit, no matter what your age.
Besides access to water, swimming requires a short list of equipment: bathing suit, towel, and goggles. Add in a few foam ‘weights’ and noodles, and you can approximate a cool gym workout.
Everybody in the pool!
The information in the above article is not intended nor implied to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
Learn more about the amenities at The Osborn, including WellSpring for healthy independent senior living in Westchster County.
Frequently Asked Questions About Swimming for Seniors
Is swimming a good exercise for seniors?
Yes, swimming is often considered one of the best forms of exercise for older adults. It supports heart health, flexibility, muscle strength, and balance while placing less pressure on joints than many land-based activities. Because the water helps support body weight, swimming can be a comfortable way for seniors to stay active and maintain mobility.
What are the benefits of swimming for older adults?
Swimming offers a variety of health benefits for seniors. Regular water exercise may help improve circulation, strengthen muscles, increase flexibility, and support better balance. Many older adults also find swimming relaxing, making it helpful for reducing stress and supporting overall emotional well-being. Since it is low impact, it can be easier on aging joints than activities like running or high-impact fitness classes.
Can swimming help older adults with arthritis?
Swimming may be especially helpful for seniors living with arthritis or joint stiffness. Water naturally reduces pressure on the hips, knees, ankles, and back, allowing movement to feel more comfortable. Many older adults find that aquatic exercise helps improve range of motion and makes it easier to stay physically active without increasing discomfort.
Is swimming better than walking for seniors?
Both swimming and walking can support healthy aging, but the right option depends on a person’s needs and preferences. Walking may help maintain bone strength and is convenient for daily activity, while swimming is often ideal for seniors dealing with joint pain, balance concerns, or mobility challenges because it reduces impact on the body. Many older adults benefit from combining both activities in their wellness routine.
How often should seniors go swimming?
The right swimming schedule depends on overall health and fitness goals, but many older adults enjoy swimming or participating in water fitness classes several times per week. Starting slowly and gradually increasing activity levels can help prevent soreness or fatigue. Seniors beginning a new exercise routine should check with a healthcare provider, especially after surgery, illness, or injury.
Can swimming help improve balance and reduce fall risk?
Swimming and water exercise may help seniors improve strength, coordination, and stability, which are all important for maintaining balance. Exercising in water can also feel safer because it provides support while reducing strain on the body. Better muscle control and mobility may contribute to greater confidence with everyday movement.
Can seniors with mobility challenges swim safely?
In many cases, yes. Swimming and aquatic exercise can be a good option for older adults with limited mobility because water supports movement and reduces pressure on joints. Seniors may feel more comfortable using pools with gradual entry areas, handrails, or instructor-led programs designed for older adults. It is always a good idea to speak with a physician before starting a new physical activity program.
What if an older adult does not know how to swim?
Seniors do not have to be experienced swimmers to enjoy the benefits of being in the water. Activities such as water walking, gentle aquatic fitness classes, or shallow-water stretching can provide many of the same wellness benefits. Beginner swim lessons may also help older adults build confidence and feel more comfortable in the pool.
Is water aerobics good for seniors?
Water aerobics can be an excellent exercise option for older adults. These classes often focus on improving flexibility, strength, cardiovascular health, and balance while minimizing stress on joints. For seniors who prefer structured activities or are not interested in lap swimming, water aerobics may be an enjoyable way to stay active.
Why do senior living communities offer swimming pools and aquatic wellness programs?
Many retirement communities include pools and wellness programs because water-based exercise supports active, healthy aging. Access to swimming, water aerobics, and guided fitness programs can help older adults stay physically active, maintain mobility, and enjoy meaningful social engagement. Wellness amenities may also make it easier to build healthy habits into everyday life.