When summer rolls in, staying active can feel a little trickier. Some days are hot and humid while
others are dry and sunny. Some bring afternoon storms, cooler mornings, or unpredictable weather
that changes plans quickly. But no matter where you live, there is one summer activity that can be
refreshing and just plain fun: water exercise.
For older adults and those who support them, water activities offer a wonderful way to move the
body without feeling like exercise has to be a chore. Whether it is a community pool, local lake,
beach, indoor aquatic center, backyard sprinkler, or even a shaded patio with a bucket of cool water
for seated movement, there are plenty of ways to make a splash safely. A family member, friend, or
your Seniors Helping Seniors® caregiver can help make these outings easier by offering
companionship, transportation support, and an extra set of eyes for safety.
Why Water Exercise Works Well for Seniors
Water exercise is especially helpful because it is low impact. According to Mayo Clinic, aquatic
exercise takes pressure off the bones, joints, and muscles while still offering natural resistance that
can help build strength. It may also support heart health, reduce stress, and improve muscular
endurance. For seniors who experience stiffness, arthritis, balance concerns, or discomfort with
land-based workouts, water can make movement feel easier and more enjoyable. The CDC
recommends that adults 65 and older include aerobic activity, muscle-strengthening activity, and
balance-focused movement in their weekly routines.
The good news? Water activities can check several of those boxes at once. A gentle walk through
the shallow end of a pool can raise the heart rate. Moving arms and legs against the water can
strengthen muscles. Practicing slow side steps or supported standing movements can encourage
balance and coordination. And perhaps best of all, water exercise does not have to feel formal. No
matching swim caps required. No perfect strokes needed. Just movement, laughter, and a little cool
relief from the summer heat.
Easy Ways to Make a Splash
For a simple start, try water walking. In a pool, walk slowly from one side to the other in waist-deep
water. Swing your arms naturally and take comfortable steps. For extra fun, add a “parade lap”
where everyone chooses a silly walk: tiny steps, gentle marching, or slow-motion steps like walking
on the moon.
Another easy option is poolside leg lifts. Holding the pool wall or a sturdy railing, lift one leg gently to
the side, then lower it. Repeat a few times, then switch legs. This can help with strength and stability
while the water provides support. Caregivers can join in too, making it a shared activity instead of
something that feels like a task.
For seniors who enjoy music, try a water dance party. Put on favorite summer songs and move to
the rhythm in the shallow end. Step side to side, roll the shoulders, sway the arms, or tap the toes.
The goal is not to dance perfectly. The goal is to smile, move, and enjoy the moment. This can be
especially lovely for families because music often brings back memories and creates connection.
No Pool? No Problem
Water fun does not have to happen in a traditional pool. A sprinkler in the backyard can be a cheerful
way to cool down a walk. Set up a lawn chair nearby for rest breaks and keep the ground clear of
tripping hazards.
At the beach or lake, keep things simple and safe. Wade in shallow water with supportive footwear,
walk along the shoreline, or sit with feet in the water while doing ankle circles and toe taps.
On rainy days, look for indoor options such as a YMCA, senior center, recreation center, or warm-
water therapy pool. Many communities offer beginner-friendly aquatic classes designed for older
adults, making this a year-round option in many places. Seniors Helping Seniors® In-Home Care
Services can also provide companionship and support before or after activities, helping seniors feel
more confident staying engaged in the routines they enjoy.
Safety Tips Before You Dive In
Safety should always come first. Choose supervised swimming areas, when possible, wear
sunscreen outdoors, drink water regularly, and avoid exercising during the hottest part of the day.
Mornings and early evenings are often more comfortable in warm climates. In cooler areas, indoor
pools or heated aquatic centers may be better choices.
Seniors with heart conditions, breathing concerns, wounds, infections, or mobility challenges should
check with a healthcare provider before beginning a new exercise routine.
It also helps to bring the right gear: well-fitting water shoes, a towel, a hat, sunglasses, water bottle,
and any needed mobility support. Caregivers can help by scouting the location ahead of time,
checking for ramps or handrails, and making sure there is a shaded or seated place to rest.
Make Movement Feel Like Summer Fun
Summer movement does not have to be intense to be beneficial. A few minutes of gentle activity,
done regularly and safely, can support strength, confidence, mood, and connection. And when it
happens in the water, it can feel less like a workout and more like a mini vacation.
So, this summer, dip a toe in. Take a slow lap. Dance in the shallow end. Laugh under the sprinkler.
However, you choose to move, water exercise can help seniors stay cool, active, and connected all
season long.