Exercises For Balance For Seniors {and why swimming is #1}

Exercises For Balance For Seniors {and why swimming is #1}

It’s no secret that swimming is beneficial when it comes to seniors because it helps bone density, strength, cardiovascular health, weight control, and overall fitness. However few people are aware of the importance of exercises for balance for seniors and why swimming is considered #1.

As a matter of fact, The American Journal of Epidemiology completed a study that should make all seniors break out the swimming trunks and head to the pool.

Exercises For Balance For Seniors {and why swimming is #1}

Their study states that swimming and water exercises can play a big part in reducing the chances of a senior falling.

Check out this video that features Balance Exercises for Seniors at Home.

The reason for this is that swimming improves balance and strengthens core muscles. During their study, they compared several types of physical activities seniors might be involved and found that swimming was most effective in preventing falls.


More and more attention is being given to the seriousness of falls for seniors as it has become a major cause of injury and even death.

The problem with falling is that it can happen anywhere. It can happen well going out for a walk, in the supermarket, or more often than not, in the home itself while simply doing house cleaning.

Often, the bathtub and bathroom floor are the biggest culprits. Even more alarming is that many seniors live alone.

In some cases they are unable to get up and might be there for days until someone decides to check up on them.

READ ABOUT: IAMFINE and MEDICAL ALERT as they can act as safety nets in situations such as these.


It’s one thing to be aware of the problem, but another thing altogether to get seniors into the pool. Many seniors think they are too old to swim or to learn how to swim.

Of course, that’s a million miles of the truth. You are never too old to learn how to swim and you are never too old to benefit from it.

Swimming is the perfect conditioner as it’s a no-impact exercise and doesn’t stress muscles and joints. Walking is an excellent exercise for seniors, but swimming is more conducive to improving overall strength in the core and lower body. These improvements are critical for balance and are instrumental in preventing falls.

Exercises For Balance For Seniors {and why swimming is #1}
seniors should give water aerobics a try to improve balance

Swimming is excellent for seniors who have limits to the physical activity they can do.

Many will resort to just walking for fitness, but would show greater gains in overall fitness if they incorporated regular swimming sessions into their fitness routine.

Even is a senior can’t swim, exercises like aquacise(sometimes called water aerobics) or water jogging will also make a big difference.

For the uninitiated, water jogging is doing the walking or jogging motion with a flotation belt around the waist. You don’t ever touch the bottom of the pool, so there is zero impact to jar the knees or spine.

It adds plenty of resistance because water is twelve times denser than air. The faster you go, the more resistance from the water and the more it builds up muscle strength. Swimming and other water exercises are great for those recovering from injury as well.


Most people might not realize they have a serious balance problem until they start falling on a regular basis. It’s a warning call of sorts and time to take action if regular instances of falling happen to you. After all, it should be a source of concern, especially if you are a senior.

Seniors simply don’t bounce back from injuries as quickly as they did in their younger years. If you break bones, suffer head trauma, or have to deal with seemingly smaller injuries as a senior as a result of a fall, mobility, and quality of life can be greatly impacted.

It’s a startling statistic that seniors who swim and take part in water exercises have a 33% less chance of falling than seniors who don’t.

It’s natural, that as we age we lose muscle mass and strength. That’s why weight training and swimming are both exercises that go a long way to increase muscle strength in seniors.

Swimming is an excellent all-around exercise as it works practically every muscle in the body including the heart. It also improves cardiovascular function which means it makes the heart capable of pumping blood more efficiently.


Swimming is ideal for those seniors who want to avoid added stress on their body, but at the same time want to improve their fitness.

Swimming involves the use of a myriad of muscles that move together in synchronization and in an extensive range of motion and as a result, allows the joints to become very loose and flexible. This is vital for improving overall balance. It also reduces back pain, and helps coordinate and will improve posture.

This added flexibility goes a long way toward preventing injury. The warm water of a pool is especially helpful in relaxing the muscles and stimulating blood flow. This, in turn, reduces stress on the body and allows the joints to move easily.

Exercises For Balance For Seniors {and why swimming is #1}
Swimming is excellent for relaxation.

For those looking for a way to exercise without pain or stress, swimming might just be the answer. As with any exercise routine, swimming will work much better as a physical conditioner if it is practiced on a regular basis.

At least thirty minutes a day, three times a week would be an ideal goal for making a big difference in overall health and conditioning.

Much like Yoga and Tai Chi, swimming will decrease muscle tension and at the same time will promote relaxation.


I truly believe that there are few exercises people are too old for. Perhaps people convince themselves that they are too old to lift weights, run, or swim. Maybe they think it’s just for younger people. My theory is, many aspects of training are for seniors who are young at heart and don’t let age stop them.

Kind of like Sister Madonna Buder who finished the 2.4-mile swim, 112-mile bike, and 26.2-mile run that constitutes the distances of the Ironman Triathlon when she was a very spry 80 years old! That’s an athletic performance that should inspire seniors everywhere.

Speaking of inspiring seniors.

The video you about to watch is nothing short of astounding.

At 94 years old, Paul Lurie took his first Total Immersion lesson.

In eight 30-minute lessons totaling four hours of instruction, Paul developed an amazing swim stroke.

For those of you who think it’s too late in life to learn how to swim efficiently and with confidence, watch this video and view 62-year-old Total Immersion creator Terry Laughlin and 95-year-old rookie swimmer Paul Lurie swimming in sync, side-by-side and see if you can tell who is who.

Interested in swimming like 94-year-old Paul? Total Immersion is one of the best swimming programs in the world to learn how to swim relaxed and efficiently. They have helped many people who have struggled in the water.

Check them out. They may have a DVD swim program or book that can really help improve your swimming technique or learn how to swim if you are just starting out.

TOTAL IMMERSION is offering all seniorpizzazz visitors a 10% discount on Books, DVD’s, and all other Total Immersion teaching tools.

Simply click on TOTAL IMMERSION to go to their store

page. Use the Coupon Code “ironstruck” (all small case letters) into the shopping cart coupon box. You will automatically receive your 10% discount!

8 comments / Add your comment below

  1. I had no ideas that swimming was so good for improving balance for seniors so read with interest your detailed article explaining why this is the case, I am now 63 years old, and I can tell you that I have already had some serious falls for one reason or another.

    Each time there have been some injuries, the worst being when I broke 2 ribs. That was a painful and long recovery. Anything to help prevent falls is something I am interested in a lot. Swimming is something I love to do too, so this fix will be easy to incorporate into my lifestyle.

    Even better, there is a pool that is less than 5 meters from the back door where the kitchen opens into the back yard, so I do not have any excuses not to get serious and start swimming to strengthen my muscles and improve my balance. I see that you recommended a program near the end of your post.

    Is that some kind of exercise regimen that can be used with swimming that will work on certain sets of muscles or areas of your body? If so I am interested, it can help to have some kind of a guide so you are not just kicking around in the water. Thanks for opening my eyes to a solution for prevention steps to take against falling down accidents. I really liked this article!

    1. Hi Dave. Thanks for your comment. Yes, Total Immersion stresses being relaxed and efficient in the water. They also incorporate drills that will help improve your stroke. You should have a look and see what they have available in the way of DVD’s and books that will help improve your stroke and get the most out of your time in the pool.

      Well worth the investment, especially since you have such great access to a pool. And you are right. You have no excuse for not being fit. My doctor just talked to me about being very careful about falling as he has seen many serious injuries to seniors because of it.

      I used their swimming technique to improve my open water swimming for the 2.4-mile distance of the Ironman Triathlon and it changed the way I swam for the better, forever.

  2. Great article! I totally agree about the importance of swimming. As for me, I’m not a particularly good swimmer, but it’s not like I’m going to drown if I fall off a boat somewhere. I can paddle and float, so I’ll call that good. That being said, the most important thing is learning to move around in the water and engaging the muscles. I’m not even that old yet, but I can already tell that I’m not nearly as steady on my feet as I was in my 20s. So this is certainly something we all need to consider, before we end up on the floor and unable to get help.

  3. This is an important post for all seniors to see. Exercise is important no matter what the age. Swimming is definitely one of the best forms of exercise for seniors I imagine because it not only conditions it is safe. Falling and breaking a bone or hip defeats the purpose of exercise, and nobody wants that. Water aerobics looks like a great way to exercise and socialize at the same time. I’ll definitely be sharing your post with some seniors and I appreciate your recommendations here.

    1. Thank you four your response. Yes, I think swimming is an excellent exercise for seniors of all ages to improve fitness and minimize the risk of falling.

  4. Great website and well written article. I just happen to be your target audience. I’m 68 years old, sedentary, morbidly obese and have Type 2 diabetes. Not long after being diagnosed I fell into a deep depression. I stopped taking my meds, isolated, and ate. 

    I’m coming out if all that now. I’m regular on my meds, added a antidepressant, and started on the Ketogenic diet. After two months I’ve lost 37 lbs and my fasting blood sugar is often down in the normal non-non diabetic range. 

    The one aspect of my recovery that I have not tackled yet is exercise. So, your blog reached me at just the right time. I live in a retirement community and I have access to great pool. I just needed to do it. 

    One very minor criticism. The transition from swimming to Total Immersion is a bit abrupt. A sentence or two introducing them would be helpful.

    But like I said, that’s minor. Overall I found your blog informative, useful and entertaining.  Maybe even a bit inspirational.

    1. Thank you for your comment. I sincerely hope you incorporate a program of regular fitness into your life. I can make all the difference in the world to your overall health.

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