This article was contributed by Annie Button
Aqua therapy, also known as water therapy or hydrotherapy, has become an increasingly popular exercise option for over-60s. It is an effective way to to improve physical health, mobility, and quality of life – including mental health. Various exercises are performed in a warm water environment, such as a hydrotherapy pool.
For over-60s, aqua therapy can be an ideal way to stay active and stave off health concerns while reducing joint and muscle strain.
In this guide, we’ll explore the various benefits aqua therapy can offer over-60s. These include easing arthritis and building strength for rehabilitation after surgery.
We will also look at example of simple but effective aqua therapy exercises that can be done safely and at your own pace.
The Benefits of Aqua Therapy
Exercising in hydrotherapy pools provides over-60s with a multitude of physical and mental health benefits.
One major advantage is improved balance and stability. The water’s buoyancy reduces strain and stress on joints and bones, allowing for greater mobility. It also helps engage core muscles to improve overall coordination.
Many over-60s notice increased confidence walking and moving after regularly engaging in water therapy. Moreover, their risk of falls and accidents decreases as balance improves.
Another benefit is relief from musculoskeletal pain and stiffness that often accompanies ageing. The warm temperature of the water helps relax tight muscles and promotes circulation to aching joints. Gentle resistance from the water can help strengthen muscles and increase flexibility, leading to reduced arthritis pain and discomfort.
Those with back pain, knee pain, and other chronic joint issues can gain significant relief with aqua therapy.
Aqua therapy boosts cardiovascular health, as the water provides light resistance during aerobic exercises. Walking, jogging, and swimming laps in chest-deep warm water helps older people raise their heart rates and improve circulation without high-impact stress on joints.
For over-60s recovering from injuries, surgeries, or medical procedures like joint replacements, aqua therapy facilitates gentle rehabilitation. Buoyancy aids mobility and range of motion as part of supervised rehab programmes.
Finally, aqua therapy classes and group sessions provide opportunities for valuable social interaction. Being immersed in warm water can also have soothing, meditative benefits for mental health and cognition. The social community and calming atmosphere aids overall wellbeing.
Recommended Aqua Therapy Exercises
Whether exercising in your own home pool or at a public swimming pool, there are many adaptable exercises you can perform that will improve strength, flexibility, and cardio health.
Here are some recommended techniques for improving mobility and balance.
Walking Exercises
Walking forward, backward, and side-to-side are low-impact and boost stability. Add heel and toe raises to engage calves and improve balance. Walking in chest-deep water provides more resistance.
Strength Training
Leg kicks, arm raises, and torso twists performed while standing in warm water utilise water resistance to build strength. Movements can be small or large depending on fitness level. Use handrails for support if needed.
Stretching
Stand facing the pool wall or edge to stabilise yourself. Reach and hold hamstring, calf, shoulder, and other major muscles, using the water’s buoyancy for support. This improves flexibility and gently warms up muscles.
Cardio Conditioning
Jogging, swimming laps, or following along with water aerobics classes gets the heart pumping. The water adds soothing resistance. Listen to your body and recover after strenuous activity.
Balance Exercises
Practice standing on one leg, walking in a straight line, or controlled side-to-side movements. Adjust to exercising in waist-high or chest-high water to increase challenge.
Transitioning to Aqua Therapy
When beginning an aqua therapy programme, it’s important for over-60s to transition slowly and set realistic goals. Here are some tips.
- Consult Your GP – Before starting a new exercise regime, it’s a good idea to talk it through with your doctor. Discuss your medical history and get your GP’s confirmation that it’s safe for you to proceed. This makes sure it is safe for your individual needs and fitness level.
- Take It Slow – Only do what feels comfortable and pause for breaks as needed when first exercising in water. While aqua therapy is gentle on the body, it’s still a new routine. Therefore, you should building up to it to avoid pulled muscles or tendons. Start with 10-15 minute sessions and gradually increase duration. This is especially important if you haven’t exercised in a while.
- Know Your Limits – Work at lower intensities until you adapt to water resistance. Avoid overexerting yourself early on. Build up endurance over time.
- Set Manageable Goals – Don’t expect major improvements right away. Set small, incremental goals like walking for five minutes without handrails or doing two pool laps.
- Listen to Instructors – Take aqua therapy classes at your local gym or wellness centre to learn proper technique and follow guidance. Only progress at their recommended pace.
- Use Assistive Tools – Use pool noodles, elbow floats, or belts to stay secure as you adjust to water exercises. Prioritise your safety and the safety of those around you.
Transitioning slowly allows those interested in aqua therapy to ease into the process safely. Patience and self-awareness of limitations prevents injury. Work up to more intense exercises after establishing strength and stamina. With reasonable goals and proper support, aqua therapy can soon become an enjoyable wellness routine.
Improving Your Confidence at Home
Engaging in aqua therapy exercises can help to improve your health and confidence. However, as you first start to push yourself to keep fit, it can help to invest in additional peace of mind. This is where a personal alarm from LifeConnect24 can help. By wearing your personal alarm pendant around the home, and on the go if you choose a GPS plan, you have fast access to help if you have a fall or feel unwell.
And even though our personal alarms can’t be used in a swimming pool, they are waterproof enough to be worn in the shower for extra reassurance.
If you are trying to build up strength but are worried about your wellbeing, our alarms are a vital lifeline. Call our team today on 0800 030 8999 to find out more.
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