While seniors face unique challenges when it comes to exercising, a pool is actually a fantastic place for anyone of any age to get in a fantastic work out. Working out in the pool offers a number of health benefits, including the ability to have a full-body workout in a low-impact environment that protects joints.
Here are three popular pool exercises perfect for Arizona seniors.
Yoga Triangles
The Triangle Pose (or Trikonasana) is one of the most well-known poses in yoga practice, stretching everything from hip down to ankle and strengthening knees, thighs and ankles.
Here’s how you can take advantage of this aquatic version of the triangle:
- Stand so that you are one arm’s length away from the wall.
- Hold out your right arm and have your right fingers touch the wall.
- Spread your legs so that they are about three feet apart.
- Raise your left arm and bend it over your head so that it is arched towards your right arm.
- At the same time, push your left foot down and hold the pose for three breaths.
- Repeat for the other side.
Leg Pushes
To do this exercise, all you’ll need is a pool noodle or a similar floating device that you’ll be able to fit around your foot.
- Bend your right leg at the knee (create a 90-degree angle), raising it so that your upper thigh becomes parallel with the water.
- Place the water noodle around the bottom of your foot and then push it down until your leg is straight.
- Slowly and smoothly allow your leg to rise, bending your leg again at a 90-degree angle.
- Repeat anywhere from 10 to 15 times, and then switch to the other leg.
Arm Circles
You’ll need to get a bit deeper into the water to perform this one. Move into an area where the water will be up to your neck as you stand next to the edge of the pool.
- Stand so that one foot is in front of you and the other behind (this will help keep you balanced and stabilized)
- Extend your arms out from your side, keeping them just below the top of the water
- With your arms straight, keep your palms down and begin to make circular motions, going faster and making tighter circles as you go
- Do this for up to 15 seconds, and then reverse the direction for another 15 seconds.
