BOOMj Expert: Boomers, Get in the Swim!

2008-07-17 17:01:33

By: Armand Tecco, M.Ed., CBLC

Regular moderate exercise in a pool can strengthen your heart and tone your entire body without hurting your joints. Read on for tips on how to maximize your time in the water with beneficial workouts. Because swimming works muscles differently than other cardiovascular activities, you will want to start slowly for the first few weeks until your body becomes accustomed. Gradually work up to at least 20 minutes of continuous exercise in the pool, three days a week. Always exercise at an easy pace for the first few minutes of your workout to warm up your body and allow it to adjust to the water. Cool down at the end of each workout with slower, easy movements as well. Boomers new to exercising should check with their Doctor first. 

Lap swimming. If you’re a beginner, you probably want to focus on the freestyle stroke. Make sure your strokes are big and slow rather than small and quick. As your swimming improves, try alternating your laps with breaststroke or backstroke for variety and to target different muscles.

Walking. Especially good for beginning swimmers, walking in water strengthens muscles and builds endurance. Stand in waist-deep water. Keep your back straight and pump your arms through the water as you walk. For variety, try walking backwards. To increase arm resistance, use webbed gloves. If your feet slip on the bottom of the pool, try wearing water shoes for increased traction.

Treading. The proper way to tread water is to pump your legs continuously as if you were on a bicycle. Methodically extend your arms out then back in towards your chest to stay afloat. You can also wear a buoyant belt or vest that keeps you suspended in the water while you run in place. Webbed gloves and dumbbells suited to the water can be used for toning your arms.

Jump Rope. Stand in shoulder-deep water with your elbows bent at your sides. Rotate your wrists and jump up and down as if you were skipping rope.

Scissors Kick & Punch. Stand in shoulder-deep water and perform arm punches as you do scissors kicks with your legs. A scissors kick involves separating your legs in a wide V shape then bringing them together again. Jogging in place while punching is another option.

Flutter Kick. Use a kickboard or hold on to the edge of the pool to practice kicking movements while getting a workout. Extend your legs straight behind you with your ankles relaxed and your toes pointed. Alternately kick your legs, using your hips to create the motion.

Aqua Aerobics. Join an aqua aerobics class where the teacher leads you in a series of aerobic movements performed to music. It’s done in waist- to chest-deep water.

Circuit Training. Some classes mix aerobic moves with muscle toning exercises using special equipment that’s placed around the pool.

Armand Tecco is a Program Director for Boomer-Living.com

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