For older adults, maintaining strength is essential for staying independent, but high-impact workouts can be tough on aging joints. That’s where the pool can be of help. According to Mayo Clinic, one water-based move stands out for helping seniors build and maintain muscle.
It’s a resistance exercise using a kickboard. Done in waist-high water, it uses the natural push and pull of water to challenge the arms, shoulders, and core. Here, we’ll cover how it works and highlight other aquatic exercises to add variety to your routine.
Kickboard resistance exercise: how to do it and why it works
Stand tall in waist-high water with your feet shoulder-width apart and your core muscles engaged. Hold the kickboard with both hands, extending one arm in front of you. Keep the opposite elbow close to your body and push the board across toward your midline. Bring it back to the starting position and repeat the movement for several reps. Switch arms so that both sides of the upper body get equal work.
Mayo Clinic notes that this type of resistance training strengthens the upper body while also engaging the abdominal muscles. For seniors, that’s especially important because stronger arms, shoulders, and core muscles make everyday tasks—like lifting groceries, cooking, or getting out of a chair—easier. The water also cushions the joints, reducing pain and stiffness that often make land-based strength training difficult.
Another benefit of doing this in the pool is safety. The buoyancy of water lowers the risk of falls, while still offering enough challenge to build endurance and power.
Other aquatic exercises worth trying
Once you feel comfortable in the water, you can add more movements to work different muscle groups. Here are a few recommendations:
- Water walking: In waist-high water, walk forward while swinging your arms as if on land. Keep your back straight and engage the core. This builds leg strength and improves balance.
- Deep-water walking or jogging: With a float belt or noodle for support, move in deeper water. The added resistance strengthens the legs and boosts cardiovascular health without joint stress.
- Arm exercises with hand webs: Wearing webbed gloves, bend and extend the arms against the water’s resistance. This strengthens the biceps and triceps.
- Arm curls with water weights: Foam barbells create resistance under water. Raising and lowering them targets the arms and shoulders.
- Leg extensions with a noodle: Loop a water noodle around one foot, hold the pool edge, and extend and bend the leg. This strengthens the quads and hamstrings.
Aquatic workouts can be adjusted to match any fitness level, which makes them accessible for people who are new to exercise or returning after injury. Adding variety keeps the sessions interesting and helps strengthen the entire body, not just one area. You may also benefit from structured classes at community pools, which provide guidance and social interaction.
Aquatic exercise offers a safe and effective way to build strength without punishing the joints. The kickboard resistance move, paired with other water-based activities, can help you maintain mobility, reduce pain, and keep doing the things you enjoy.