If walking or other exercise makes your joints ache, water may be the answer. Exercising in a pool lets you move more freely, work your muscles and raise your heart rate with less strain on painful hips, knees and back. Many people find they can do things in the water that are hard on land.
Why water works
- Buoyancy supports much of your body weight, easing the load on your joints.
- Resistance from the water makes your muscles work in every direction you move, building strength without weights.
- Warmth, in heated pools, can relax stiff muscles and joints.
- Lower fall risk. The water supports you, so many people feel more confident trying balance exercises.
Options for every level
Water walking. Simply walking forward, backward and sideways in waist- or chest-deep water is a great start. Swing your arms to add effort.
Water aerobics. Group classes lead you through movements like leg lifts, arm sweeps and gentle jogging in place, usually to music. You do not need to know how to swim.
Arthritis water classes. Classes designed for people with arthritis use slow, gentle movements in warm water, often around 83 to 88°F. Ask local pools whether they offer classes developed with the Arthritis Foundation.
Lap swimming. If you swim, laps provide a full-body workout. Start with a few lengths and rest between them. A kickboard or pool noodle can help.
Getting started safely
- Talk with your doctor if you have heart problems, open wounds, recent surgery or other health concerns.
- Choose a pool with a lifeguard and easy access, such as steps with handrails, a ramp or a lift.
- Wear water shoes for grip on wet floors and pool bottoms.
- Start slowly, with 10 to 15 minutes, and build up.
- Drink water. You still sweat in a pool, even if you do not notice it.
- Get out if you feel dizzy, chilled or short of breath.
A simple first session
- Warm up by walking in the shallow end for 5 minutes.
- Walk forward, backward and sideways for another 5 minutes.
- Holding the pool edge, do 10 leg swings forward and back, and 10 out to the side, on each leg.
- Standing in chest-deep water, push your arms forward and pull them back 10 times.
- Cool down with slow walking and gentle stretches against the pool wall.
Make it part of your week
Water exercise counts toward the 150 minutes of moderate activity recommended each week for older adults. Many people combine two or three pool sessions with walking on other days. See walking for fitness after 60.
