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Senior Fitness
Age-appropriate exercises designed to maintain function and independence for older adults.
Benefits
- Maintains functional mobility and independence
- Improves balance and reduces fall risk
- Enhances joint flexibility and range of motion
- Builds muscular strength and endurance
- Supports cardiovascular health
- Provides low-impact exercise options
- Promotes social connection in group settings
Recommended Exercises
WALL HAMSTRING STRETCH
Level 1
Purpose: Lengthen hamstrings and improve hip mobility
Muscles: Hamstrings, Calves, Lower Back
Equipment: Pool Wall
WATER WALKING VARIATIONS
Level 2
Purpose: Improve lower body mobility and joint function
Muscles: Hips, Knees, Ankles, Lower Back
Equipment: None
KICK CENTER FLUTTER
Level 2
Purpose: Hip strength and dynamic coordination for balance and pain reduction
Muscles: Hips, Quads, Glutes...
Equipment: None
Exercise Guidelines
Aquatic exercise provides an ideal environment for seniors due to reduced joint impact, buoyancy support, and the warm water's therapeutic effects on muscles and joints.
Recommended Parameters:
- Frequency: 2-5 times per week
- Duration: 30-60 minutes per session (including warm-up and cool-down)
- Intensity: Light to moderate (able to speak comfortably). Always do warmup and cooldown exercises or stretches
- Progression: Focus on consistency rather than intensity increases
- Rest: Take breaks as needed; hydration is important
Safety Considerations:
- Entry/Exit: Use handrails, ramps, or steps with non-slip surfaces
- Temperature: Ideally 83-88°F (28-31°C) for seniors
- Support: Have pool noodles or other flotation devices available
- Supervision: Recommended, especially for those with health concerns
- Medical Clearance: Advisable for those with chronic conditions