Back

Water-Based Exercise Makes a Big Splash among Older Women

Water aerobics and other water-based exercise have become very popular among older adults. Water makes it possible to exercise without the effects of gravity or the force of the ground putting pressure on the joints. This is especially helpful for adults with orthopedic problems. Water-based exercise is recommended for people with medical conditions of all kinds. It is a way to get the resistance, aerobic, and flexibility training recommended by the American College of Sports Medicine for good health.

Research has shown that walking in waist-deep or chest-deep water builds heart and lung fitness. Water-based exercise leads to improved use of oxygen. It lowers cholesterol levels. It also improves kidney and hormone function. This kind of exercise increases the strength of muscles in the chest, arms, legs, and low back. Agility and flexibility also improve. All of these effects may mean fewer falls and injuries for older adults.

Researchers evaluated the benefits of water-based exercise for Japanese women ages 60 to 75. A group of women participated in a 12-week water-exercise program three days a week. These women were compared to women who did not do this program. The benefits of water-based exercise were clear.

Water-based exercise is a safe way to be physically active for all ages--especially older women. This type of exercise can improve heart and lung fitness, and increase muscle strength. It can also reduce body fat and total cholesterol. Water-based exercise offers an easy way to combine strength, aerobic, and flexibility training for the best overall health benefit.

References: Nobuo Kakeshima, PhD, et al. Water-Based Exercise Improves Health-Related Aspects of Fitness in Older Women. In Medicine & Science in Sports & Exercise. March 2002. Vol. 33. No. 3. Pp. 544-551.

Back