If you’re over 60 and working on your balance, strength training is not your only option. Water-based workouts offer a low-impact way to stay strong, stable, and active without stressing your joints, and there’s one specific move that stands out.
It’s called the side jump. Done in water, it challenges your balance, strengthens your legs, and activates your core, all while being easy on your knees and hips. Here, we’ll explain how to do side-to-side jumps safely, why they work so well for seniors, and what other water exercises you can add to your routine for even better results. Let’s start.
Side jumps: the water exercise for seniors to improve balance
Side jumps are simple: you stand with your feet about shoulder-width apart, then hop both feet out to the sides and back in again, like a jumping jack without the arm movement. In the water, this motion becomes slower and more controlled. The resistance challenges your muscles, and the support from the water reduces impact. This combination is ideal for seniors who want to build balance without the risk of falling or straining a joint.
This exercise activates your leg muscles, especially the ones that stabilize your hips and knees. These are key to staying steady when you move side to side or turn quickly. The jumping motion also wakes up your core—your abs, back, and sides—which plays a big role in stability.
According to experts, what makes side jumps especially helpful is that they build both strength and coordination. You’re training your body to respond better to movement, which helps prevent slips and stumbles in everyday life. And because the movement is repetitive and rhythmic, it’s also a great way to raise your heart rate and improve endurance.
Other water exercises to improve balance after 60
Side jumps are a strong place to start, but there are plenty of other water exercises that support balance, too. The key is to mix movements that challenge your stability, engage your core, and improve your control.
- Straight leg march: Lift one straight leg toward the surface of the water, then lower and switch sides. Keep your core tight and move slowly to stay steady.
- Butt kicks: Jog in place, bringing each heel toward your butt. It’s a good way to loosen tight knees.
- Lift kicks: Lift your knee, extend your leg, then pull it back in and lower. This strengthens your thighs and hips.
- Side leg extensions: Hold onto the side of the pool or spa and lift one leg out to the side, keeping it straight. This targets muscles that help with side-to-side stability.
- Single-leg sweeps: Lift one leg forward, then swing it behind you. The motion requires control and activates the stabilizers around your hip and core.
Mixing a few of these into a short routine, two or three times a week, can make an impact on your balance. Water supports your body while still giving you the resistance needed to build strength, improve balance, and stay active safely. You only need access to a warm pool or swim spa and a bit of consistency.