Spending time at the beach can also be an opportunity to work on your fitness in an enjoyable way. One of the best activities for people over 60 to improve strength and keep joints healthy takes place in the water, and it’s not swimming.
We’re talking about aquagym, or water aerobics, adapted for the beach. These exercises use the resistance of water to build muscle, improve balance, and boost cardiovascular health while reducing strain on the joints. Here, we’ll look at why this is such a great option for seniors, and share examples of exercises you can do in the water this summer.
Aquagym at the beach and its benefits for seniors
Aquagym is a form of low-impact exercise done in waist-to-chest-deep water. For seniors, it offers a safe way to stay active without the risks that come with high-impact workouts. The water supports your body weight, reducing stress on knees, hips, and ankles, which is especially helpful for those with arthritis, osteoporosis, or past injuries.
The natural resistance of water means your muscles work harder with every movement, even though the exercises feel gentle. This helps improve muscle tone, endurance, and strength. Because you’re constantly moving against the resistance of water, you also get a mild cardiovascular workout that supports heart and lung health.
The movements in the water also engage stabilizing muscles that help prevent falls, a key concern for people over 60. And beyond the physical benefits, being in the ocean can be mentally refreshing, lowering stress levels and improving mood.
Aquagym exercises seniors can do at the beach this summer
One of the best parts about aquagym is that it doesn’t require special equipment. The beach provides the perfect setting to adapt common water aerobics moves. You can use the push of the waves for added resistance or stay in calm water for steadier movements.
- Knee lifts: Stand in waist-deep water and lift one knee toward your chest, then lower it back down. Alternate legs at a steady pace. This strengthens your core, hips, and thighs while improving balance.
- Arm sweeps: With knees slightly bent, extend your arms underwater at chest height. Sweep them out to the sides and back to the front, pushing against the water. This works the shoulders, chest, and upper back.
- Side steps: Step sideways through the water, keeping your knees slightly bent. Take 10 steps in one direction, then switch. This improves hip mobility and leg strength.
- Water marching: March in place, lifting your knees high. The resistance from the water boosts your heart rate and works both the lower body and core muscles.
- Gentle kicks: Holding onto a stable surface like a railing or rock, extend one leg behind you and kick gently, then switch sides. This targets the glutes and hamstrings.
You can do these exercises in short intervals, resting as needed, and adjusting the pace to your comfort level. The key is to stay consistent and move at a rhythm that feels good for your body. The ocean provides natural resistance, the sand supports stability, and the setting makes it easy to combine fitness with relaxation.