Water does something no treadmill can: it makes the body lighter and the workout harder at the same time. Step into a pool and buoyancy lifts the load off sore knees and hips — the American Physical Therapy Association notes water can support up to 90 percent of body weight — while the water pushes back against every movement, building strength without the pounding.
That mix is why aquatic exercise is a favorite for stiff or arthritic joints. The Arthritis Foundation reports that water workouts ease pain and improve movement in people with osteoarthritis, in some studies easing pain better than land exercise, partly because warm water relaxes the muscles.
The best part is that no class or gear is required. The simplest, most effective move is water walking: stride across the shallow end, posture tall and arms swinging, and let the water set the resistance. Add marching in place to warm up, then leg lifts to the front and side while holding the wall, calf raises, and gentle flutter kicks at the edge. Because the water steadies you, the pool is also a safe place to practice standing on one leg, a proven guard against falls.
A session of 20 to 40 minutes, two or three times a week, makes a solid start, and it counts toward the 150 minutes of moderate activity a week that health agencies recommend.
Two cautions. Never exercise in the water entirely alone — a cramp or a wave of dizziness is more dangerous in a pool than on land, so keep someone within sight or earshot. And because water removes impact, it does little to build bone, so anyone managing osteoporosis still needs some weight-bearing exercise on land.
Allyson Good curates senior living, health, and family content. She is formerly the Managing Editor of Active Life, a print newspaper published in 2016-2017 for seniors, choosing practical articles on health, money, safety, and everyday living for older readers. She is also an avid gardener and offers up Garden Hints and Tips on a regular basis.
