Spending time at the beach doesn’t have to mean long walks on the shore or high-impact runs. For people over 60, there’s one beach exercise that stands out for being safe, effective, and surprisingly enjoyable—and it takes place in the water.
If you’re looking to stay active, boost your balance, or just enjoy some gentle movement, water-based exercises are a great option. This guide highlights low-impact beach routines that pair perfectly with a walk along the shore or a casual swim.
The best water exercise for seniors at the beach
Instead of running or walking barefoot, experts recommend getting into waist-deep water and walking forward and backward in short sets. This type of resistance movement is gentle on the joints while helping improve coordination and leg strength.
- Walk five steps forward and five steps back for five minutes.
- Rest, then repeat the sequence again.
This simple motion is considered one of the most beneficial aquatic workouts for seniors because it improves mobility without straining the knees or hips.
Six more water exercises that keep you moving safely
Once you’re comfortable walking in the water, you can add more exercises to your beach routine. These moves are designed to be fun, low-risk, and highly effective for people over 60.
- Arm lifts underwater: Kneel in shoulder-deep water with knees apart for stability. Bend your arms and raise them from your waist to shoulder height 10 times. Rest, and repeat the set. Do the same movement with your arms extended in front of your body.
- Arm circles: In the same position, stretch your arms out and start drawing small circles by your sides. Gradually increase the size of the circles. Then repeat the motion with your arms in front of you.
- Knee lifts: In shallow water or at the shoreline, place your hands on your hips and lift one leg, bending the knee. If you can, hold it for a few seconds before lowering it back down. Alternate legs.
- Side leg raises: In the same position, lift one fully bent leg to the side as high as you comfortably can. Keep your ankle stretched and toes facing forward. Switch legs after each rep.
- Squats in the water: Move into deeper water, about hip height. With your legs shoulder-width apart, squat until the water reaches your chest, then rise back up. For added balance, keep your arms stretched out in front.
- Torso bends: In the same spot, with arms at your sides, bend sideways to try and touch your knee with your hand. Alternate sides to work both sides of your core.
Tips to make the most of your water workouts
To get the full benefits of these beach exercises, try to stay consistent during your time by the sea. Aim for short daily sessions rather than long, tiring workouts. Wearing water shoes can also help improve stability on slippery sand or uneven seabeds, making each movement safer and more comfortable.
Remember to listen to your body and take breaks as needed. Even in the water, it’s important to stay hydrated and avoid exercising right after eating. Most importantly, have fun—these routines are not just about fitness, but about enjoying your time outdoors while staying healthy and active.