Seawater exercise for active older people during summer holidays

When stiffness sets in, seawater can provide a reassuring setting for active older people to maintain mobility, muscles, breathing and balance during summer holidays.

At the seaside, many people opt for a gentle walk or a few lengths. Yet another, often overlooked activity can work the whole body without placing undue strain on vulnerable joints. It requires very little equipment: simply a calm area, suitable weather and a few straightforward safety measures.

Why water changes the way you move

The body behaves differently in water than it does on hard ground. Buoyancy supports a substantial proportion of body weight, so the knees, ankles and hips absorb fewer impacts during repeated movements.

Water also creates resistance from every angle. Raising a knee, pressing the arms forwards or stepping sideways all demand instant muscular effort. There is no need for dumbbells: the sea itself provides that resistance naturally.

“Water at waist depth often offers a comfortable balance: deep enough to ease the joints, yet shallow enough to retain stable footing.”

This gradual resistance is particularly well suited to older people returning to regular exercise. Movements can all be performed slowly, while intensity is easy to adjust through water depth, pace, arm range or overall session length.

Measured benefits for older people

A scientific review published in 2024 provides robust evidence. It brought together 29 studies involving 1,486 volunteers, whose average age was approximately 66 years. The findings point in the same direction: water-based sessions improve balance and functional leg capacity in particular.

These functional abilities relate to everyday actions: getting up from a chair, climbing a few steps, staying steady while turning around or carrying a light bag. Such tasks often become more difficult with stiffness, chronic pain or inactivity.

There is also a benefit for physical confidence. Many people worry about falling or feeling pain during land-based exercise. In water, the risk associated with impacts is reduced. That feeling may allow some older people to move with greater confidence, without pursuing speed or performance.

A simple session in calm water

A short routine is enough to get started. The aim is not to exhaust the body. Instead, prioritise consistency, controlled movements and calm breathing. Twenty to thirty minutes, two or three times in one week, may already be enough to establish an enjoyable habit.

• Walk slowly through the water, lifting your knees slightly.
• Walk backwards for a few metres, keeping your gaze on the horizon and your torso upright.
• Open your arms, then bring them together in front of your chest.
• Raise one knee at a time, without trying to lift it as high as possible.
• Take several sideways steps, keeping your core gently engaged.
• Finish with a calm phase and slow breathing.

Each sequence can last one or two minutes. Between sequences, stand still briefly or walk gently. Stop immediately if you experience unusual fatigue, pronounced breathlessness, sharp pain or dizziness.

The useful role of core stability

Core stability does not mean forcefully tensing the entire body. It simply involves keeping the abdomen and back steady while moving. In water, this modest effort supports posture, balance and coordination.

For an easy movement, hold your hands in front of you with your arms slightly bent. Gently push the water out to the sides, then bring your hands back in front of your chest. Keep your torso upright and your shoulders low. Repeat eight times, pause, then start again if you still feel comfortable.

Precautions before entering the water

The shoreline does not always offer a suitable environment. Currents, waves, an uneven seabed, cold water or poor visibility can quickly alter the level of safety. A gentle activity may become hazardous in a poorly chosen location.

“Choose a supervised area with no noticeable current, an even seabed and easy access. The water should remain manageable, never become a challenge.”

• Check the weather conditions and local guidance.
• Avoid exercising alone, especially for your first attempts.
• Enter gradually to allow your body to adapt to the cold.
• Keep your feet in firm contact with the seabed.
• Drink before and after activity, even in cool weather.
• Seek medical advice if you have a history of heart, breathing or joint problems.

Cool water can feel invigorating, but for some people it also increases muscle tension and breathing discomfort. Depending on the season, a light wetsuit may improve comfort. It never replaces caution around waves or currents.

Sand can complement this routine

Walking on sand can be a useful addition when balance and joint health allow it. An eight-week trial involving women aged between sixty and seventy-five found improvements in physical fitness, hip strength and certain blood markers linked to lipids.

Soft sand requires the foot, ankle and hip to stabilise every step. This explains why it can place greater muscular demands on the body than compact ground. Care is still needed, however: very loose terrain quickly tires the calves and the tendon behind the ankle.

A good approach is to alternate a few minutes in the water with a short walk on wet sand near the water’s edge. The sand there is usually firmer. Water shoes can make footing safer around shells, pebbles or hidden objects.

A pool-based option too

Living far from the coast does not rule out this option. A local swimming pool offers a highly suitable setting, with more consistent temperatures, no waves and often supervised sessions. Some facilities even run group classes specifically for older people.

A group setting provides another practical benefit: a fixed appointment, a friendly atmosphere and technical guidance. For anyone reluctant to exercise alone, this support often makes it easier to maintain the activity over time. Water can then become a simple place to sustain independence, mobility and confidence as the weeks pass.