Aquatic Exercise – Why more adults are heading to the pool for strength, balance, and pain relief
Step into a warm pool and something shifts. The pressure on your knees eases. Your back feels supported. Your movements… sometimes stiff on land… suddenly feel smooth. For many, especially older adults or those managing chronic pain, this is the beginning of a new relationship with exercise… one that feels doable again.
Aquatic exercise is more than swimming laps. It includes walking, stretching, strength training, and balance work -performed in water to reduce impact and increase comfort. And the benefits of aquatic exercise go far beyond flexibility. Backed by science and embraced by physical therapy professionals, it’s quickly becoming a go-to strategy for building strength, relieving pain, and supporting long-term mobility.
Why Water Works
Water brings four distinct advantages to the table – or rather, the pool:
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Buoyancy reduces body weight by up to 90%, easing stress on joints and bones
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Resistance strengthens muscles from all angles without the need for weights
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Hydrostatic pressure improves circulation, lowers heart rate, and reduces swelling
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Warmth relaxes muscles and improves range of motion, making movement more comfortable
It’s a rare combination: exercise that feels gentle but delivers real results.
New Data, New Momentum
The benefits of aquatic exercise aren’t anecdotal; they’re well documented and expanding:
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A May 2025 study in Scientific Reports showed that adults with chronic low back pain who engaged in aquatic resistance training experienced significant improvements in both muscle strength and cardiovascular fitness – plus reduced pain levels compared to those doing land-based workouts.
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A 2025 review in BMJ Open Sport & Exercise Medicine analyzed 10 trials and found that aquatic fitness participants lost an average of 6.6 pounds and trimmed over an inch from their waist in just 10-12 weeks.
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A recent meta-analysis published in the Journal of Affective Disorders confirmed that water-based workouts significantly reduce symptoms of depression and anxiety, particularly among older adults and those with chronic conditions.
And the benefits extend beyond physical metrics. The rhythmic, full-body movement and sensory nature of water can have a calming effect on the nervous system. It helps to improve mood, sleep, and overall well-being.
Who Benefits?
The short answer: almost everyone.
While aquatic programs are often recommended for those 65+, they benefit a much broader population, including:
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People with arthritis, joint replacements, or osteoporosis
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Adults recovering from orthopedic surgeries or injuries
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Individuals managing chronic pain or neurological conditions like Parkinson’s disease
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Anyone seeking low-impact strength and cardio in a more forgiving environment
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Those with balance challenges who feel unsafe exercising on land
For many, aquatic exercise becomes a bridge — recommended by their physical therapy team — as they transition from structured rehab to independent activity.
Getting Started
You don’t need to be a swimmer. Many aquatic classes take place in chest-deep water and focus on safe, functional movement. Common formats include:
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Water walking or light jogging
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Stretch and mobility classes in warm water
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Resistance training with aquatic dumbbells, gloves, or noodles
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Gentle aerobics or balance-focused classes with music and guidance
Look for pools with therapeutic temperatures (88–94°F) and beginner-friendly instructors. Local wellness centers, rehabilitation facilities, and YMCAs often offer classes geared toward adults of all abilities.
The Takeaway
Aquatic exercise isn’t just about moving more – it’s about moving better. With its unique combination of support, resistance, and comfort, water provides a safe and effective way to improve strength, reduce pain, and regain confidence in your body.
As one participant in a 2025 study put it: “I stopped exercising because everything hurt. The pool gave me a way back in.”
If land-based movement feels intimidating, frustrating, or unsafe, the water may be your next best step. The aquatic exercise benefits are real, measurable, and… perhaps best of all… accessible.
Want to make sure your healthy enough to begin an aquatic program? Reach out to the RVNAhealth Therapy Center to schedule an appointment to discuss the best exercise program for you.