Water Aerobics and Swimming: Low-Impact Fitness for Joints
Exercising in water lets you move with less stress on your joints. Learn how to get started with water aerobics or swimming, and what to bring to your first class.
The short version
- Water supports body weight, which can make exercise more comfortable for stiff joints.
- Water aerobics classes do not require swimming skills.
- Check with your doctor first and choose pools with shallow areas, railings and lifeguards.
In this guide
If walking or other land-based exercise feels hard on your knees, hips or back, the pool may be worth a try. Water supports much of your body weight, so you can move with less pressure on your joints. At the same time, water provides gentle resistance in every direction, which means your muscles work as you move through it.
You do not need to be a strong swimmer
Many water fitness classes take place in chest-deep water where your feet stay on the pool floor. Water walking, gentle jogging in place, arm movements and leg lifts are common in these classes. If you are not comfortable in the water, tell the instructor and stay in the shallow end near the edge.
Types of water exercise
Water walking. Walk forward, backward and sideways across the shallow end. Swinging your arms adds a bit more effort.
Water aerobics. Instructor-led classes combine movements like jumping jacks, kicks and arm sweeps, often set to music.
Aqua arthritis or gentle classes. Many pools offer slower classes in warmer water designed for people with joint stiffness.
Lap swimming. If you enjoy swimming, it is excellent aerobic exercise. Start with a few lengths and rest at the wall between them.
Deep-water exercise. Uses a flotation belt so you can move without touching the bottom. This is best for confident swimmers.
How water exercise fits the guidelines
The Physical Activity Guidelines for Americans count water exercise toward your weekly aerobic activity goal of about 150 minutes of moderate activity. Using water resistance, or foam water weights, can also contribute to muscle-strengthening work.
Getting started
- Talk with your doctor if you have heart or lung conditions, open wounds, recent surgery or any condition that affects your balance or breathing.
- Find a pool. YMCAs, community recreation centers, some gyms and hospital wellness centers often have classes for older adults. Some Medicare Advantage plans include fitness memberships.
- Try a beginner class and introduce yourself to the instructor.
- Start with shorter sessions, such as 20 to 30 minutes, and build up.
What to bring
- A comfortable swimsuit
- A towel and a cover-up or robe
- Water shoes, which add grip on wet surfaces and pool floors
- A water bottle (yes, you can become dehydrated while exercising in water)
- A lock for your locker
- Flip-flops or sandals for the locker room
- Moisturizer, since chlorine can dry skin
Safety in and around the pool
- Choose pools with lifeguards, railings and steps rather than ladders if possible.
- Walk carefully on wet decks and locker room floors.
- Enter the water slowly using the stairs or a pool lift if one is available.
- Stop and rest if you feel dizzy, short of breath or overly tired.
- Do not swim alone.
- Warm water feels pleasant, but very hot pools and hot tubs may not be suitable for everyone. Ask your doctor if you have heart or blood pressure concerns.
A social bonus
Water fitness classes tend to be friendly, welcoming groups. Many people find that the social connection keeps them coming back as much as the exercise itself. If you are new to an area or looking to meet people, a regular class can be a good way to do both.
