For those over 55, knee discomfort can make even gentle land exercises such as Pilates or walking feel extraordinarily challenging. Sensitive joints require activities that relieve pressure while building strength, which is why aquagym—a water-based exercise regimen—stands out.
In the following sections, we’ll explore the benefits of water workouts for alleviating knee pain and boosting overall mobility. We’ll also detail a variety of specific aquatic exercises designed to build supportive muscle structures around the joints. Let’s begin.
Aquagym, a great low-impact exercise for those with knee issues
Water inherently provides support in a way that other activities cannot replicate. Its natural buoyancy decreases the weight and strain on the knee joints, allowing for movement with reduced discomfort and increased freedom compared to land-based exercises.
Moving through water generates gentle, multidirectional resistance that actively engages the muscles surrounding the knee. This includes not only the thigh muscles (quadriceps) and the back leg muscles (hamstrings), but also ancillary muscles in the hips and lower body.
In addition, warm water—ideally maintained between 92-98°F—helps soothe stiff joints, improve blood circulation, and facilitate smoother, pain-free motion, combining therapeutic benefits with effective exercise.
Simple water exercises to support your knees
There is no need for complex routines to reap the rewards of aquatic exercise. Here are several effective exercises to try in a pool or swim spa:
- Water walking/jogging: Begin by walking forward, backward, and laterally through water ranging from waist to chest depth. As you gain confidence, progress to a gentle jog. Perform this warm-up for 3-5 minutes.
- Leg lifts (front/side): Stand near a wall to maintain balance if necessary. Slowly extend one leg straight ahead, hold briefly, and then lower it back down. Complete 10-15 repetitions for each leg. Next, with controlled motion, lift one leg directly to the side, keeping your toes pointed forward and your hip stable, hold momentarily, and lower slowly. Repeat 10-15 times per leg.
- Mini squats: Stand with your feet positioned shoulder-width apart. Slowly bend your knees, lowering your body as if you were sitting back into a chair, and only descend as far as feels comfortable (ensuring your knees stay behind your toes). The buoyancy of the water will aid in lifting you back up. Focus on engaging your thigh muscles as you perform 10-15 controlled repetitions.
- Hamstring curls: Stand tall and gradually bend one knee, lifting your heel toward your rear. Carefully lower your leg back into place while keeping your thighs parallel. You should feel the exercise targeting the back of your thigh. Complete 12-15 repetitions per leg.
- Step-ups: Using pool steps or a robust underwater platform, step upward with one foot, pressing through your heel to elevate your body, and then slowly step down. Repeat this movement 10-12 times for each leg. Utilize a rail for additional support if needed.
Focus on executing smooth, deliberate motions at a comfortable pace, and begin with sessions 2 to 3 times per week while actively monitoring how your knees respond. If you experience sharp pain, stop immediately. Remember to consult your doctor or physical therapist before starting any new exercise regimen.