Pool Exercises for Seniors (With Pictures)

Who these moves are for

Pool exercise suits adults over 60, 70 and 80 who enjoy the water, including people who find walking or floor exercise uncomfortable on the knees or hips. You do not need to swim. Every move is done standing in the shallow end, most of them with a hand on the pool edge.

The 8 moves

1. 

   Water Walking

   Warms up the whole body and practices a steady heel-to-toe step, the same pattern you use walking on land.

   1. Stand tall in waist-deep water.
   2. Walk forward with big, slow steps.
   3. Swing your arms as you walk.

   Easier

   Walk along the pool edge, one hand on it.

   Harder

   Walk faster or go backward.

   Coach tip

   Heel, then toe.

   Week 1

   hold 15 seconds

2. 

   Water Marching

   Lifts the knees against the water, which works the hips used for climbing stairs and stepping over a curb.

   1. Stand tall near the pool edge.
   2. Lift one knee, then the other.
   3. Keep a steady rhythm and swing your arms.

   Easier

   Hold the pool edge.

   Harder

   Lift the knees higher.

   Coach tip

   Tall back, steady breath.

   Week 1

   hold 15 seconds

3. 

   Pool Squat

   Builds the leg strength for getting up from a chair or the car, with the water easing the load.

   1. Stand facing the pool edge, hands on it, feet hip-width.
   2. Sit back and down a little, as if into a chair.
   3. Push through your heels to stand tall.

   Easier

   Make the squat smaller.

   Harder

   Pause 2 seconds at the bottom.

   Coach tip

   Knees over toes.

   Week 1

   8 reps

4. 

   Side Leg Raise

   Strengthens the outer hips that keep you steady when you stand on one leg, like stepping into a bathtub.

   1. Stand side-on to the wall, one hand on the edge.
   2. Lift the outside leg out to the side.
   3. Lower slowly. Then switch.

   Easier

   Lift only a little.

   Harder

   Hold 2 seconds at the top.

   Coach tip

   Toes point forward.

   Week 1

   8 reps

5. 

   Heel Raises

   Works the calves and balance together, helpful for reaching a high shelf on your toes.

   1. Stand facing the pool edge, hands on it.
   2. Rise up onto your toes.
   3. Lower your heels slowly. Repeat.

   Easier

   Rise only a little.

   Harder

   Hold the edge with one hand.

   Coach tip

   Up tall, down slow.

   Week 1

   8 reps

6. 

   Pool Wall Push-Up

   Builds chest and arm strength for pushing open heavy doors and getting up from the floor or a low seat.

   1. Stand facing the wall, hands on the pool edge.
   2. Bend your elbows to bring your chest toward the edge.
   3. Push back to straight arms.

   Easier

   Stand closer to the wall.

   Harder

   Step your feet further back.

   Coach tip

   Body in one long line.

   Week 1

   8 reps

7. 

   Calf Stretch

   Stretches the calves after the leg work, which can make walking and climbing stairs feel easier.

   1. Face the wall, hands on the pool edge.
   2. Step one foot back, heel down, back leg straight.
   3. Lean gently toward the wall. Hold, then switch.

   Easier

   Take a shorter step.

   Harder

   Step a little further back.

   Coach tip

   Back heel stays down.

   Week 1

   hold 15 seconds

8. 

   Chest Opener

   Opens the chest and shoulders, a good counter to sitting and driving, and finishes the session calmly.

   1. Stand tall in chest-deep water.
   2. Reach both arms back behind you.
   3. Lift your chest gently and breathe.

   Easier

   Hands on your lower back.

   Harder

   Clasp your hands behind you.

   Coach tip

   Shoulders down and back.

   Week 1

   hold 15 seconds

A simple routine to start

In week 1, do these 8 moves as one round, 3 days a week, with a day off in between. Do 8 reps of each counted move (both sides for the side leg raise), walk and march for 60 seconds each, and hold each stretch for 15 seconds. Move steadily and keep the pool edge within reach.

How to progress over 4 weeks

• Week 2: keep 3 pool days, do 10 reps of each move, walk and march for 90 seconds and hold stretches for 20 seconds.
• Week 3: go to 4 pool days and do the round twice, with 10 reps and 20-second stretches.
• Week 4: keep 4 pool days and 2 rounds, build to 12 reps, 2 minutes of walking and marching, and 30-second stretches.

Stay safe and comfortable

• Exercise with a friend or a lifeguard nearby, never alone in the water.
• Stay in water no deeper than your chest and keep the pool edge within reach.
• Wear water shoes for grip on the pool floor and on wet deck tiles.
• Drink water during and after, since you still sweat in the pool. If you have a heart condition or open wounds, check with your doctor first.

Pool exercises for seniors over 70 and over 80

Pool exercises for seniors over 70 or over 80 can begin right at the pool edge. Walk along the edge with one hand on it, hold the edge while marching, and make the squats and leg raises smaller. Start with 5 or 6 reps and a shorter walk of 30 seconds. For the Chest Opener, rest your hands on your lower back rather than reaching behind you.

Questions

Are pool exercises good for seniors with knee problems?

Many people with knee problems find water exercise comfortable, because the water supports part of the body's weight. Keep squats small, take short steps and move slowly. If a move bothers your knee, use the easier option or skip it that day.

What are good water exercises for seniors with arthritis?

Water Walking, Water Marching, Arm Sweeps and gentle stretches at the pool edge are good choices. Warm water can make the joints feel easier to move. Start with shorter sessions and build up over a few weeks as the moves feel comfortable.

How often should seniors do pool exercises?

Three days a week, with a day off between sessions, is a good start. After two weeks you can move to four days a week. On days you cannot get to the pool, a 10-minute walk keeps the habit going.

Do I need to know how to swim to do water exercises?

No. All 8 moves on this page are done standing in the shallow end, in water waist to chest deep, usually with a hand on the pool edge. Your feet stay flat on the pool floor for most of the routine.

Is there a pool exercises for seniors PDF?

Yes. You can print this page to take the 8 moves to the pool. The full 28-Day Pool plan is a printable PDF with all 16 moves and photos, a 4-week schedule, a tracker and a large-print poster.