Aquatic exercise is gaining attention among older adults who want to stay active without putting extra strain on their joints. The Mayo Clinic highlights that water workouts can help strengthen muscles, support heart health, improve endurance, and promote better mental well-being — all while being gentle on the body.
For people over 60, this type of activity may also enhance stability and mobility, making it easier to maintain independence and perform daily activities. Beyond the physical benefits, it can also be enjoyable, social, and adaptable to any fitness level. Participating in water exercise can reduce stress, improve circulation, and help maintain a healthy weight.
What aquatic exercise does Mayo Clinic recommend for seniors?
According to the Mayo Clinic, deep-water walking with hand webs is one of the most effective routines for seniors over 60. This exercise combines the natural resistance of water with added intensity from hand webs, which are worn on the hands to increase drag. The movement engages both the arms and legs, while activating the core to maintain proper posture and stability throughout the workout.
To perform it, step into deeper water and begin walking while swinging the arms naturally, as you would on land. Keeping the back straight and the abdominal muscles tight is key to avoiding strain. For added support, a flotation vest or a pool noodle can help keep the body upright.
The hand webs increase resistance with every arm movement, helping to strengthen muscles in the shoulders, biceps, triceps, and back. Over time, this exercise can enhance balance, improve coordination, reduce the risk of falls, and build overall endurance.
For seniors seeking a greater challenge, jogging in deep water with hand webs adds a cardiovascular element while continuing to engage multiple muscle groups. Deep-water routines also offer a low-impact way to safely train without putting stress on joints, making them ideal for individuals with arthritis or mobility limitations. Consistency and gradual progression in depth and duration can maximize benefits while preventing fatigue or discomfort.
Other aquatic exercises seniors can try
In addition to deep-water walking with hand webs, the Mayo Clinic suggests several other water-based moves that help build strength, flexibility, and balance:
- Water walking: Begin in waist-high water, swinging the arms naturally as you step forward. Keep the back straight and the core engaged, focusing on slow, controlled movements.
- Arm exercise with hand webs: Standing in waist-high water, move the forearms up and down against resistance, repeating until muscles feel fatigued. This helps strengthen the arms, shoulders, and upper back.
- Arm exercise with water weights: Use foam barbells underwater to perform bicep and tricep movements. Grip the bars firmly, press and lift slowly to maximize muscle engagement.
- Resistance exercise with a kickboard: Hold the board with one arm and move it toward the center of the body, then switch sides. This strengthens the arms, shoulders, and core while improving coordination.
- Leg exercise with a noodle: Wrap a water noodle around one foot, extend the leg forward, and then bend the knee before returning to start. Repeat with the other leg to build leg strength, flexibility, and joint stability.