Making waves

As we age it’s normal to experience joint stiffness, arthritis or balance problems. Often these symptoms render traditional land-based exercises too strenuous or risky, particularly for those with osteoarthritis or reduced bone density.

With water supporting the body and reducing strain on joints, hydrotherapy removes many of the barriers of landbased exercising. Water’s natural resistance also helps strengthen muscles without the need for heavy equipment. While any form of water exercise has benefits, increasing water temperature for hydrotherapy can prove even more effective. At a soothing 33°C, everything changes. The warmth relaxes your muscles, and the buoyancy supports your joints.

There is plenty of recent research into the benefits of hydrotherapy for seniors. For example, a team from the University of Melbourne ran a clinical trial for people suffering with osteoarthritis in their knees. Those who did hydrotherapy twice a week reported less pain, more mobility, and generally a better quality of life compared to those who didn’t.

Similarly, a 2017 study by the University of Otago looked at whether hydrotherapy could prevent falls. Researchers found older adults who took part in aquatic exercise had better balance and fewer falls over time.

Hydrotherapy is about smart, gentle movement tailored to your needs. Readily available as part of physiotherapy practices in the main centres, most sessions run for around 45 minutes and are led by trained physiotherapists or instructors. Everything is low-impact, adjustable to your fitness level, and designed with the age group in mind.

Here’s a taste of what you might do:

• Walking through water to improve leg strength and stability.

 • Knee lifts and gentle squats to keep joints mobile and mimic everyday movements.

• Arm exercises using foam dumbbells to build upper body strength.

 • Balance drills that are challenging but safe, thanks to the water’s support.

The water creates a comfortable, welcoming atmosphere that you don’t always get in a gym. There’s no pressure to compete or push too hard, just the encouragement to keep moving and feel good doing it. Plus, it fits beautifully into a balanced lifestyle. You can pair it with a coffee catch-up, a relaxing walk or, depending on the facilities available, a soak in the spa after class.

Before you start hydrotherapy, it’s wise to have a chat with your GP or physiotherapist to make sure it’s the right choice for you and can recommend a program tailored to your specific needs and health goals. Sessions are often held in dedicated hydrotherapy pools, which are kept at a warmer temperature than standard swimming pools to enhance the activity’s therapeutic effects.

Once you’re cleared, all you need is a swimsuit, towel, and a willingness to dip your toes in. The water – and the benefits – are waiting. 

• Buoyancy is the upward force of the water that counteracts gravity. When submerged, your body becomes lighter, which signifi cantly reduces the stress and weight on your joints, such as the knees, hips, and spine. This makes movement easier and less painful, allowing you to perform exercises and stretches that might be diffi cult on land. Imagine walking or stretching with less strain – this is the magic of buoyancy at work.

• Hydrostatic pressure is the pressure that water exerts on your body from all directions. This pressure acts like a gentle compression garment, which helps to improve circulation and reduce swelling in the limbs. It also provides a feeling of stability and support, which can be reassuring for those who are unsteady on their feet, improving balance and confi dence.

 • The natural resistance of water provides a safe and eff ective way to build strength and muscle tone. The faster you move, the greater the resistance, allowing you to tailor the intensity of your workout to your specifi c needs. Unlike lifting weights, this resistance is gentle on the joints and connective tissues, making it an excellent way to build strength without the risk of injury.