Staying strong as we age is about more than keeping up with daily tasks. It also means lowering the risk of falls, fractures, and the lack of independence that comes with muscle loss. For older adults, one of the most effective ways to build strength without strain is through water-based workouts.
According to Mayo Clinic, aquatic exercise is especially valuable for people over 65. The buoyancy of water eases pressure on your joints while still providing natural resistance to strengthen muscles. Among the many options, one move stands out for leg health: a noodle-based exercise designed to target the lower body.
How to build leg strength in the pool
Mayo Clinic highlights a noodle exercise that directly strengthens the legs while improving balance. To try it, stand in waist-high water with your back against the side of the pool. Place your arms on the edge for support. Tie a foam pool noodle into a knot around one of your feet or a water shoe.
Extend the leg in front of you, then bend the knee to about a 90-degree angle before straightening again. Repeat 12 to 15 times or until you feel fatigue. Switch the noodle to the other foot and repeat the sequence on the opposite side.
This move works key muscle groups in the thighs and hips, which are essential for mobility and fall prevention. Because the water reduces impact, you can safely challenge the muscles without straining the knees or hips. Over time, this routine can make walking, climbing stairs, and getting out of chairs much easier, all while protecting your joints.
Other effective water exercises for seniors
While the noodle leg exercise is a standout for building strength, Mayo Clinic recommends several other aquatic workouts that support fitness for older adults. Together, they offer a balanced approach to maintaining mobility and endurance.
- Water walking: In waist-deep water, walk across the pool swinging your arms naturally. Keeping your back straight and core engaged helps stability, while the resistance of water builds both leg and arm strength.
- Deep-water walking or jogging: With a flotation belt or noodle for support, walk or jog in water that’s too deep to stand. This intensifies the workout, challenges cardiovascular endurance, and reduces stress on the joints.
- Arm work with water weights: Foam dumbbells designed for pools create resistance in both directions of movement. Curling and pressing them strengthens the biceps, triceps, and shoulders while improving upper-body endurance.
- Kickboard resistance training: Holding a kickboard at arm’s length and pushing it across your body challenges chest, shoulder, and core muscles. Alternating sides helps maintain balance between muscle groups.
These exercises can be done individually or as part of a group class, making the pool not just a training ground but also a place for social connection.
Water workouts are accessible for people of nearly all fitness levels, including those with arthritis, limited mobility, or no swimming experience. Whether you’re using a noodle for leg strength, hand webs for resistance, or simply walking through the shallow end, aquatic exercise offers a safe way to stay active and protect your health after 65.