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As we age, our bones become weaker and more fragile, increasing the risk of fractures and other medical issues. To combat this, exercise is a key factor in maintaining healthy bones and preventing age-related bone loss. Aquatic exercise has become increasingly popular in recent years, and can be a great way for older adults to stay active. But does aquatic exercise actually help improve bone mineral density (BMD) in the elderly? A recent systematic review and meta-analysis investigated this question and the results provide encouraging news.

The review included 18 studies which evaluated the effects of aquatic exercise on BMD in older adults. The results showed that there was a small to moderate increase in BMD in the lumbar spine, hip, and total body among participants who did aquatic exercise. This suggests that aquatic exercise can be a beneficial exercise modality for increasing BMD in the elderly population.

The authors suggest that the positive effect of aquatic exercise on BMD may be due to a combination of factors. Firstly, the resistance of the water helps to build muscle and strength, which in turn can increase BMD. Secondly, the buoyancy of the water helps to reduce strain on the joints, allowing for a more comfortable and enjoyable workout. Thirdly, the water temperature helps to relax the muscles and increase blood flow, which can also contribute to increased BMD.

The findings of this review provide important evidence for the potential benefits of aquatic exercise for older adults. Not only can aquatic exercise help to increase BMD, but it is also easy on the joints and can be enjoyable and relaxing. This makes it a great option for those who may not be able to tolerate more strenuous forms of exercise due to age or other factors.

It is important to note that the findings of this review should be taken with a grain of salt. While the results suggest that aquatic exercise may be beneficial for increasing BMD in the elderly, more research is needed to confirm these findings. Furthermore, aquatic exercise should always be done with the guidance of a qualified fitness professional to ensure safety and effectiveness.

In conclusion, the results of this systematic review and meta-analysis suggest that aquatic exercise may be a suitable exercise modality for increasing BMD in the elderly population. While more research is needed to confirm these findings, aquatic exercise can be a great option for older adults who may not be able to tolerate more strenuous forms of exercise.

Kumar, P., Mishra, K., Mishra, K., & Tripathi, A. (2021). The effect of aquatic exercise on bone mineral density in older adults: A systematic review and meta-analysis. ResearchGate. doi:10.13140/RG.2.2.32209.89716

We‘re all built differently, and all have different needs. As such, our exercise regimens should be built to accommodate our current fitness levels and range of motion, as well as support our overall goals. Although you have many choices in the fitness world, water aerobics exercises are among the most forgiving on the joints while still being effective. Plus, if you have access to a pool, you don’t need much else to get an effective workout that helps you improve your mobility, enhance your flexibility, build strength, and burn calories. 

What’s your fitness goal, and what level of mobility are you’re at? Let’s take a closer look, so you pick the right workouts before you dive in.  

Levels 1 and 2

If exercising on dry land is difficult due to joint, balance, or mobility issues, try water exercise at the lower levels. Water provides buoyancy, which can help take the load off of your joints. In addition, the drag of the water has enough resistance to help you build your confidence, range of motion, and strength in a low-impact environment. Along with improving your physical abilities, your confidence and independence will grow too. Whether you try water exercise as a part of your physical therapy routine or just want to reduce stiffness in your joints, this is where to start. Often, at this level, motion is lotion.

Levels 3 and 4

Moving to the next levels, if you’re committed to living an active lifestyle as you get older, these levels of water aerobics can help you achieve your goals while being gentle on your body. As we age, exercise is crucial to helping us feel our best both physically and mentally, but high-impact exercises can be difficult. Water aerobics will give you a challenging workout without the discomfort of impact. So, if movement isn’t a problem for you, but you feel achy after a hike or working in your garden, water aerobics could be your new favorite exercise method to help you retain the ability to do all the activities in your daily life.

Level 5

The beauty of water aerobics is that it’s one of the most adaptable exercise methods. Whether or not you have mobility limitations or are a high-performance athlete, there’s a routine for everyone. At level 5, you’re in better than average shape, without any long term injuries or physical limitations, and are capable of handling high-intensity interval training (HIIT). Although, to the casual viewer, water aerobics might not seem like an intense workout, once you jump in the pool and start working through the routine, you’ll see why it’s a go-to for many high-performance individuals.

Final Considerations 

Whether you need help getting your movement back or want to supplement your intense workout regimen with something new, water aerobics is for you. It’s easy to get started: all you need is a pool and an award-winning training program matched to your skill level.

About Ability Fix

Regardless of your current physical ability level, Ability Fix offers customized water aerobics classes to help you reach your goals. The award-winning app is the ultimate companion for your water aerobics regimen and guides you through a series of aquatic exercises to help improve your balance, strength, flexibility, and cardio. Whether you’re seeking a low-impact way to help improve your mobility or need a high-intensity cardio burn, Ability Fix is for you. The app works with a variety of devices, including laptops, tablets, smartphones, and smart TVs. Optional waterproof Bluetooth headphones allow you to listen to instructions for the exercises. With 50 water aerobics exercises and three Ai Chi routines launching at the start of 2020, Ability Fix is ready to help you create the ideal water aerobics routine for your needs. 

Would you be surprised to learn that, for some, water exercise may help serve as an effective, natural drug free pain reliever? For people looking for a more holistic approach to pain relief, water aerobics exercises can be an excellent way to deal with mobility challenges and may help reduce pain, among other benefits. 

If you’ve ever been injured or dealt with chronic pain, the low-impact nature of water-based exercising can help you relax, feel less discomfort, and improve your fitness. Here are a few detailed benefits of aquatic exercise for pain relief and how you might benefit from water aerobics (aquatic workouts). 

Water Alleviates Gravitational Pressure 

Gravity can be a real drag sometimes—mainly because it’s constantly exerting force against your body. When the body is submerged in water, however, you may alleviate gravitational pressure by up to 90%. When you decrease weighat-bearing by that much, it can help to release tension throughout the body. 

With less tension, inflammation may decrease and the joints may also be given a chance to replenish synovial fluid, simply by moving. People are often able to retrain their muscles, may improve joint mobility, and can experience a greater range of motion. The buoyancy of water is a refreshing break from the constant force of gravity. 

Hydrostatic Pressure May Be Beneficial 

Hydrostatic pressure is due to the force of gravity exerted on the immersed body by fluid molecules. Hydrostatic pressure is directly proportional to depth measured from the surface. If you’ve ever gone scuba diving, you’ve probably noticed that the deeper you go, the more pressure you feel in the ears, for example. That is hydrostatic pressure in a nutshell. 

In terms of aquatic exercise, being underwater up to your chest should feel slightly compressing, which may be good for improving circulation and heart and lung function. Hydrostatic pressure also may help reduce sensory stimulation associated with pain to offer more relief. The pool may also be a place to feel safer, which reduces the perception of danger to your nervous system.

Release of Endorphins 

Endorphins are nature’s way of helping your body relax and feel less stress. People who regularly exercise often get a positive mood boost. It’s not only runners who get to experience the phenomenon known as “runner’s high.” The rejuvenating nature of water combines both physical and psychological benefits in part because endorphins make you feel happier and calmer. 

Just like any form of exercise, aquatic workouts can be as hard or as easy as you make them. If you want to improve your range of motion, strength, and help reduce pain all while getting a great cardio workout, use the water to your advantage. Land-based activities aren’t the only way to get in shape! 

About Ability Fix

For when you want the benefit of water aerobics classes on your own schedule, Ability Fix is an award-winning mobile app that provides an accessible way to get fit regardless of your current physical ability level. Using any body of water, participants are guided through easy-to-understand aquatic exercises that may incrementally improve balance, flexibility, strength, and cardio with less pain. App users can customize their own routine or select a predefined workout with any device, including smartphones, laptops, tablets, smart TVs, and Bluetooth headphones. The Ability Fix aquatics fitness app officially launched at the beginning of 2020 with 50 exercises and three Ai Chi routines. The forgiving water environment is fun, effective, and you can make your aquatic exercise routine as challenging as you’d like. 

Learn more about Ability Fix at www.abilityfix.com

Anyone who exercises regularly wants to make certain that they are monitoring their workout intensity in order to ensure proper progression. Many exercisers will measure intensity by monitoring heart rate and attempting to stay in their target heart rate training zone. Other exercisers will gauge intensity by metrics such as speed or pace. Both heart rate and pace are useful for gauging intensity, but setting target goals for each of these has drawbacks when it comes to progression and overtraining.

Every regular exerciser or athlete will tell you that they have good days and bad days when it comes to training and working out. This happens for a variety of reasons. The heart rate response to exercise tends to be different depending on circumstance. For example, exercising in heat will cause an elevated heart rate response at any given intensity due to blood volume lost through sweating (sweat is simply filtered blood plasma). If blood volume is decreased, the heart then needs to beat faster to deliver sufficient oxygenated blood to the working tissues.

Another reason for varying heart rate responses involves how hard you train from day to day. Undergoing consecutive hard workouts can be taxing on the body, and some recovery time is usually necessary. When we train hard multiple days in a row, certain hormones that promote increased heart rate will remain elevated in the body. This can result in higher heart rates than expected. This can easily happen to exercisers if they are continuously trying to hit speed or pace goals despite feeling tired or overworked.

An excellent solution is to gauge intensity by using a Rate of Perceived Exertion Scale (RPE). This allows for a subjective measure to assess how hard you’re working. The Borg Scale is the most common RPE scale that ranges from 6-20, where 6 is associated with rest or no effort at all and 20 is an absolute maximal effort. Most people will perform aerobic exercise at a moderate intensity of ~12-14 on the Borg Scale. If you feel like you’re getting burned out by trying to workout at a specific heart rate or pace, try gauging intensity by RPE instead, and track RPE from workout to workout. This allows you to tailor your workout to how you're feeling on a given day, and ultimately decreases the risk of overtraining or burnout.

Let’s look at another situation where RPE can be extremely useful: heart rate lowering medications. Many people take medications such as beta blockers that lower heart rate at any given intensity. This can make it difficult to assign target heart rates when exercising. If you utilize RPE instead, you can assign a training intensity without having to account for how the heart may respond to a rate lowering medication.

It should be noted that aquatic exercise can also significantly alter heart rate response. When exercising in water more blood is circulated back to the heart due to the near weightless environment. In other words the heart doesn’t have to work as hard, because it doesn’t have to push blood against the force of gravity. This therefore increases stroke volume - the amount of blood pumped out the heart with each beat. Since more blood is being pumped from the heart with each beat, your heart rate will therefore be slower, even though your muscles may be working equally as hard as they would be on land. The effect is more pronounced as the depth of the water increases. This gives excellent reason to use RPE to gauge intensity, as heart rate response in water can be extremely variable. As a side note, if you’re new to aquatic based exercise, make sure you consult a professional instructor or attend a class before attempting it on your own since it can be quite different from land-based exercise. There are even aquatic-based exercise applications such as Ability Fix that can help guide you through workouts and provide expectations for your exercise response.

When gauging workout intensity it is important to consider many factors. Pace and heart rate can be very useful, however they should be used in conjunction with RPE in order to prevent burnout and overtraining. Make sure that you are tracking your Rate of Perceived Exertion with every workout, and if you find yourself becoming exhausted trying to achieve target heart rate or speed goals slow down and listen to your body.

Hello, fellow health enthusiasts! Starr Nixdorf here, co-owner of Ability Fix and your friendly neighborhood aquatic fitness trainer. Today, I'd like to share some thoughts on the transformative power of small, consistent actions, inspired by the wise words of Seth Godin: "We can definitely spend time worrying about/building the tsunami, but it's the drip, drip, drip that will change everything in the long run."

The Power of Small Steps

When it comes to exercise and rehabilitation, especially after joint surgery or a period of inactivity, it's easy to feel overwhelmed by the tsunami of changes you think you need to make. But the truth is, it's the small, consistent actions – the drip, drip, drip – that lead to significant results over time.

At Ability Fix, we believe in the power of small steps. Our app is designed to help you start where you are, with exercises that are manageable for your current fitness level. The key is to stay consistent and build up your strength slowly, but steadily, over time.

Consistency is Key

Whether you're recovering from surgery or just looking to improve your overall health, consistency is the key to success. It's not about doing a week's worth of workouts in one day, but about committing to a little bit each day.

Remember, it's the drip, drip, drip that carves the stone, not the occasional downpour. So, don't worry if you can only manage a few minutes of exercise at first. What matters is that you're doing something, and that you're doing it consistently.

Time: Your Secret Weapon

Time is a powerful ally in your fitness journey. When combined with small choices and consistency, time can lead to significant results. It might not happen overnight, but with patience and persistence, you'll start to see changes.

Start Your Drip Today

So, whether you're a seasoned athlete or just starting out on your fitness journey, remember the power of the drip, drip, drip. Start small, stay consistent, and let time work its magic. And remember, Ability Fix is here to help you every step of the way.

In the spirit of lifelong learning and consistent improvement, let's embrace the drip, drip, drip together. After all, it's not about being perfect, it's about being better than you were yesterday.

Stay active, stay consistent, and most importantly, stay you!

Starr Nixdorf,

Your Partner in Health and Wellness

For aging adults, bone loss is a significant health concern. We start to lose muscles used for powerful and quick movements that stimulate bone health as we age. Exercises associated with positive bone maintenance and growth are typically land-based, where weight-bearing and high-impact activities are proven to improve bone density.

The problem is those types of exercises aren’t always the best choice for older adults with chronic disorders, injuries, or physical limitations. That’s where water-based exercise like water aerobics reigns supreme. Even if water exercise is low impact, it’s not necessarily less effective in preventing age-related bone deterioration. Here are several reasons why water exercise is good for your bones and how it may decrease the rate of bone loss. 

Resistance Training in Water May Improve Muscle Strength

If someone has osteoporosis, for example, resistance training and mechanical loading are necessary. But not everyone can do land exercises, so water is a great place to exercise because it provides resistance with every movement. Muscles become strengthened with consistent water exercise. When you move your body in the pool, the low-impact resistance activates your muscles to help make them more flexible and mobile. 

When you push against water, it pushes back. By using maximum effort in your strength training exercises in water without shortening the range of motion, bone mineral density is typically at least maintained if not improved, according to a study on postmenopausal women. 

High-Intensity Interval Training (HIIT) in Water

In the HIIT format, aquatic workouts target major muscle groups. These types of water aerobics classes or workouts are for adults who are healthy and fit for the most part because you are getting your heart rate up in bursts of exertion and then resting to catch your breath (recovery). 

Maximum effort exercises that encourage jumping in water may help maintain bone density and prevent yearly decline. HIIT in the pool is rigorous enough for athletes and older adults who have no permanent physical limitations. Leg strength and agility are likely to increase over time, not to mention your cardio, but the key is consistency. 

Pool Exercise May Help Reduce Falls

In addition to improved cardiovascular fitness, muscle strength, flexibility, and bone density maintenance, water exercise may help reduce the number of falls and improve balance. The study on postmenopausal women in their 50s-60s mentioned above showed a significant decrease in falls among the aquatic exerciser group. The women in the six-month study were also taking vitamin D and calcium supplements, vitamins known to help build muscle and bone. With better balance, you are less likely to fall as well.

Water exercise has numerous health benefits, especially when you get in the pool with the intention of firing up your muscles and getting a great workout. Low-impact doesn’t mean low effort!

About Ability Fix

Ability Fix is an award-winning mobile app that provides an accessible way to get fit with exercises for water aerobics, regardless of your current physical ability level. Using any body of water, participants are guided through easy-to-understand aquatic exercises that may incrementally improve balance, flexibility, strength, and cardio with less pain. App users can customize their own routine or select a predefined workout with any device, including smartphones, laptops, tablets, smart TVs, and Bluetooth headphones. The Ability Fix aquatics fitness app officially launched at the beginning of 2020 with 50 exercises and three Ai Chi routines. The forgiving water environment is fun, effective, and you can make your aquatic exercise routine as challenging as you’d like. 

Learn more about Ability Fix at www.abilityfix.com

As people age, maintaining balance, gait, and mobility can become increasingly difficult. This can lead to a decreased quality of life and an increased risk of falls and injury. Fortunately, recent research has shown that aquatic exercise may be a great way to help improve balance, gait, and mobility in the elderly.

A recent study investigated the effects of aquatic exercise on balance, gait, and mobility in older adults. A total of 32 studies were included in the review, which evaluated the effects of aquatic exercise on balance, gait, and mobility. The results showed that aquatic exercise was associated with improved balance, gait, and mobility. Furthermore, the results suggested that aquatic exercise is a safe and effective intervention for improving balance, gait, and mobility in older adults.

The authors suggest that the positive effects of aquatic exercise on balance, gait, and mobility may be due to several factors. Firstly, the resistance of the water helps to build muscle and strength, which can help improve balance and mobility. Secondly, the buoyancy of the water allows for a more comfortable workout, which can be beneficial for those who may have difficulty with more strenuous forms of exercise. Thirdly, the water temperature helps to relax the muscles and increase blood flow, which can also contribute to improved balance, gait, and mobility.

These findings suggest that aquatic exercise could be an effective way to improve balance, gait, and mobility in the elderly, and should be recommended as part of an overall exercise regimen. Not only can aquatic exercise help to improve balance, gait, and mobility, but it is also easy on the joints and can be enjoyable and relaxing. This makes it a great option for those who may not be able to tolerate more strenuous forms of exercise due to age or other factors.

In conclusion, the results of this study suggest that aquatic exercise may be a suitable exercise modality for improving balance, gait, and mobility in the elderly population. While more research is needed to confirm these findings, aquatic exercise can be a great option for older adults who may not be able to tolerate more strenuous forms of exercise.

Lima-López, C. G., Perales-García, P., López-Garrido, M. S., & Sánchez-García, S. (2021). Effects of aquatic exercise on balance, gait, and mobility in older adults: A systematic review. Clinical Interventions in Aging, 16, 763-778. doi:10.1007/s00520-022-07460-1

In March of 2022 the Scandinavian Journal of Medicine and Science in Sports published a systematic review and meta-analysis examined the benefits of aquatic exercise in adults with and without chronic diseases. The study analyzed 49 randomized controlled trials and found that aquatic exercise improved physical function, balance, and quality of life in adults with and without chronic diseases. Additionally, aquatic exercise was found to reduce pain, improve muscular strength, and improve aerobic endurance. The study concluded that aquatic exercise is an effective form of exercise for adults with and without chronic diseases, providing multiple physical and psychological benefits.

A systematic review and meta-analysis conducted by researchers at the University of Minho in Portugal has revealed the numerous benefits of aquatic exercise in adults with and without chronic diseases. The study analyzed 49 randomized controlled trials, involving a total of 3,722 participants, to investigate the effects of aquatic exercise on physical function, balance, and quality of life.

The results of the study showed that aquatic exercise improved physical function, balance, and quality of life in adults with and without chronic diseases. Additionally, aquatic exercise was found to reduce pain, improve muscular strength, and improve aerobic endurance. The researchers concluded that aquatic exercise is an effective form of exercise for adults with and without chronic diseases, providing multiple physical and psychological benefits.

Aquatic exercise is an accessible form of exercise as it can be done in a pool or spa, which can be found in most communities. It is low-impact, making it suitable for people who have difficulty performing other forms of exercise due to a medical condition or disability. Additionally, the warm temperature of the water can help reduce muscle and joint pain, making it easier for people to exercise for longer periods of time.

The study found that the benefits of aquatic exercise for people with chronic diseases are particularly significant. In particular, aquatic exercise was found to be effective in improving physical function and reducing pain, which can help people with chronic diseases manage their condition and improve their quality of life.

Overall, this systematic review and meta-analysis has highlighted the many benefits of aquatic exercise for adults with and without chronic diseases. Aquatic exercise can be an effective form of exercise for people of all ages and abilities, providing numerous physical and psychological benefits. As such, it is an important tool for improving physical function, balance, and quality of life.

Moura-Goncalves, P., Peleteiro, B., Rodrigues, A., Laranjo, L., & Mota, J. (2020). Benefits of aquatic exercise in adults with and without chronic disease—A systematic review with meta-analysis. Researchgate. https://www.researchgate.net/publication/357097777_Benefits_of_aquatic_exercise_in_adults_with_and_without_chronic_disease_-_A_systematic_review_with_meta-analysis

The Benefits of water or aquatic exercises are both internal and external, physical as well as mental. Repeated studies have proven that regular exercise benefit all body systems – same is true for water aerobic exercises as well. Water exercises are excellent and less impact stressful alternatives to jogging and various other land-based exercises.

Circulatory System:

The circulatory system in our body benefits immensely from water exercises because of water’s pressure, aerobic activities train the heart to work better and more efficiently, and capillaries improve their ability to exchange oxygen with cells. Immersion and exercise in water increases blood supply to the muscles, their metabolism and respiration rate, while decreasing blood pressure.

A study was done on 125 participants, who exercised in the water 2 to 4 times a week (Cool in the Pool, 1988). The results showed that 80% of the students experienced lower blood pressure and resting pulse rates. It was also noted that immersion in water increases blood supply to muscle tissues and vasodilates the blood vessels.

Cardiorespiratory System:

With regular aerobic exercises, the functional capacity of the lungs increases due to powerful breathing, which in turn also increases the body’s oxygen uptake. Results of various studies indicate shallow water exercise not only leads to significant improvements in VO2, but also the cardio-vascular benefits are like those achieved during land-based exercise, albeit with much less joint stress.

When the body is immersed in water, water’s weight (hydrostatic pressure) provides resistance to the diaphragm, placing equal pressure on all sides. Aquatic pool exercises also improve respiration capacity and can be extremely beneficial for individuals with respiratory problems. Finally, hydrostatic pressure also offsets the tendency of fluid to swell in the lower portions of the body.

Musculoskeletal System:

Aquatic exercises positively impact all the musculoskeletal components:

Flexibility:

When supported by water, muscles are able to work through a greater range of motion, which enhances their flexibility. Also, water facilitates better muscle movement, as it leads to better relaxation and a decrease in pain. The unique properties of water, namely hydrostatic pressure and buoyancy, can be leveraged to increase the range of motion in the joints. Immersion in water increases the viscoelasticity of the joints and decreases joint pressure, which results in greater movements. Many recent studies support the improvement of flexibility through shallow and deep-water exercises.

Muscular Strength and Endurance:

Research shows that land-based exercises are unable to provide the muscle balance that water-based exercises can. Muscular endurance increases more in water because the muscles must work harder against the 360 degrees of water resistance. Similarly, muscular endurance is also enhanced due to the lack of gravity and muscle fatigue takes longer to set in water. By progressively increasing the workload in an exercise program, a person can tone and strengthen their muscles. 

Body Composition:

Body composition is enhanced due to the fat burning effect of the cardiorespiratory segment and lean tissue is increased due to the muscle output against water’s resistance. Aquatic exercises also help improve balance, coordination, trunk and head stability, alignment, and kinesthetic sense. The lean-fat ratio in the body is gradually adjusted to a healthier proportion. Another study also concluded that water depth significantly increases calories burnt during walking.

Skeletal:

Pushing and pulling limbs through the resistance of water can assist in building bone density. Once the bone loss has taken place, no amount of activity or calcium will make it denser again. Bone mineral loss can be restricted by regular workouts and a calcium rich healthy diet. Hence, using water resistance is an effective way to build bone mass and maybe useful in the treatment of bone loss. Bones continue to grow thicker and longer with reasonable load and adequate diet, but if the stress is excessive, it might lead to stress fracture. That’s why water workouts, which can put less stress and strain on the body, works perfectly well for fragile skeletal systems.

Psychological Benefits:

People who exercise regularly look and feel stronger. This affects the mindset and self-esteem in a positive way. Water exercises are exhilarating, and water as a medium offers so much more to everyone. Self-care actions are often increased in water, perhaps because of the alternative stimulation. Aquatic activities naturally provide relief from tension and anxiety. Social, cognitive, and recreational skills improve through interaction with other participants.

Conclusion:

An active and well-exercised person, has more vigor, misses fewer days of work, and lives a more meaningful life. In every way, healthy exercise makes great sense. Water exercises make even greater sense in today’s toxic environment. Besides all the other benefits, pool workouts help your body tone better, create less impact stress and burn more calories as compared to the same exercises done on land. So, it’s a no-brainer that aquatic exercises provide a great alternative to everyone who wants to stay fit and healthy.