Spending time at the pool is a fun way for seniors to stay in shape and relax. As an independent living resident, you have control of your schedule and can find fitness options that are a great blend of exercise and enjoyment. At Montereau, the heated indoor pool is open year-round. Regularly scheduled aqua fitness classes let you explore the options for low-impact exercise, and you can always spend extra time in the water enjoying the weightlessness that takes the pressure off of your joints.
Staying fit and active is one of the best ways to make retirement a vacation that never ends. Let’s take a look at some pool exercises you can do to keep your energy levels high while minimizing the risk of an injury.
Taking a Water Walk
If a gentle stroll or jog on the grounds is a good way to keep moving, doing it in the pool just adds a little intensity without the risk of joint problems. Walking in the pool adds resistance to every movement, helping to work all your muscle groups. The low-impact surroundings mean you can exercise your legs without overworking your knees. Plus, if you’re not a very good swimmer, this is an exercise you can do in shallower water. One-on-one coaching is offered at Montereau, so you can also get help developing the rest of your routine.
Aquatic Arm Day
You can work your arm muscles at the same time you build core and leg muscles and better cardiovascular health. Adding controlled, underwater arm movements topped off with hand webs adds substantial resistance. Resistance makes your muscles work harder to complete a motion, building those arm muscles.
Introducing Water Weights
Like hand webs, water weights add drag when performing motions underwater. Drag equals resistance and ups the difficulty. One of the simplest exercises you can implement to work your arms in the pool is a partial arm curl. Grip the water weights with your palm facing forward, and slowly bring the weights up until your arm is at a 90-degree angle or level with the top of the water, whichever comes first. The Montereau pool has all sorts of accessories that you can use while doing aquatic exercises, so if you need something, just ask!
Low-Impact Lunges
Doing lunges in the pool can be a great way to work the hips and legs while also practicing balance. When in the pool, stand next to the wall for stability, lunge forward and backward and make side-to-side movements. Pay attention to good form, and keep your back straight and your knees behind your toes as you lunge. You can work up to three sets of 10 in every direction, or simply add a set as part of a larger fitness regimen.
Knee Lifts for Balance and Core
Pool knee lifts are excellent exercises to support mobility for older adults and help to enhance stability and balance by strengthening your core. Stand with a straight back, raise your knee until it’s level with your hips and slowly straighten the leg. Reverse the motion, and put your foot back on the pool floor. Keeping your back straight and core tight allows you to stay in position throughout the movement.
Fitness Beyond the Pool
At Montereau, the pool is a great place to practice all types of aerobic and resistance exercises, but it’s not the only option for exercise. Fun fitness classes let you enjoy activities with your friends, and you can always get coaching from experienced staff to help you develop a routine to use in the pool and the fitness room. A whirlpool spa is also available to help with sore muscles after all that work.
Making time to stay fit in the pool keeps you ready to enjoy all the other activities that pack the calendar at Montereau, from explorations in the community to dances and parties on campus. At Montereau, staying fit and active is all part of our Vitality Programming. Check out the calendar, and schedule a tour online today or by calling 918-495-1500. See what senior wellness programming looks like for our residents, and enjoy these great opportunities to support a vibrant lifestyle.