Swimming, aqua aerobics, and other water-based exercises are popular for midlifers and older people who want to keep fit without straining their joints. Studies show that water-based exercises have many benefits, including improving gait, balance, and mobility.
It’s also thought to offer benefits in rehabilitation programs for peripheral arterial disease, a condition in which the arteries in the legs, stomach, arms, and head narrow, leading to poor circulation.
While water-based exercises have been shown to support various aspects of health, there has been limited evidence on whether they are equally beneficial for reducing cardiovascular disease risk in older adults and improving overall heart health.
Our latest study investigated the long-term effects of regular, water-based aerobic exercise on cardiovascular health. For the first time, we proved that water-based exercises are just as practical as other forms of aerobic exercise in lowering cardiovascular disease risk for older individuals.
Study Details and Participants
Our study enrolled 80 people over 55, all with normal blood pressure and no pre-existing conditions such as diabetes. We excluded individuals who regularly performed high-intensity exercise like CrossFit, ensuring that the exercise routines we compared were as similar as possible. Additionally, high-intensity training can be challenging in water, so excluding it allowed for a more accurate comparison.
Participants exercised, on average, four times per week for at least six months. We divided them into three groups:
- Those who trained exclusively in water
- Those who exercised in a gym or attended fitness classes
- Those who did a mix of both types of exercises
A fourth reference group consisted of individuals who did not exercise regularly.
To assess the effects of exercise on cardiovascular health, we measured the efficiency of the endothelium—the inner lining of small veins and large arteries. Endothelial function is crucial for minimising cardiovascular disease risk, as it regulates blood flow and prevents arterial stiffness.
Key Findings
Our results showed that all three forms of exercise provided similar cardiovascular benefits. The exact mechanism behind these effects is still unclear, but one likely reason is that exercise increases nitric oxide production. Nitric oxide is essential for maintaining healthy veins and arteries, as it helps improve blood vessel function and circulation.
Additionally, we found that endothelial function in all exercise groups was significantly better than in the inactive group. This strongly suggests that staying active—regardless of the type of exercise—is crucial in reducing cardiovascular disease risk in older adults.
Encouraging Exercise for Older Adults
Cardiovascular disease remains a leading cause of death among older populations. Although regular exercise and a healthy diet can significantly lower the risk, many older adults do not get enough physical activity. For example, studies show that only 13% of women over 75 meet the recommended daily exercise levels.
Several factors, including fear of injury, joint pain, and a lack of confidence in using gym equipment, contribute to this. As a result, many older adults miss out on essential cardiovascular benefits from exercise.
Our findings are significant because they show, for the first time, that water-based exercise is just as beneficial for heart health as gym workouts. This means older adults can choose a lower-impact workout that reduces joint strain while supporting cardiovascular function.
This is especially valuable for individuals who may be frail, recovering from injuries, or hesitant to use gym equipment.
Looking Ahead
Further research is needed to understand why water-based exercise improves vascular function comprehensively. However, our findings strongly suggest that water workouts provide a safe, enjoyable, and highly effective way to protect against cardiovascular disease.
Water-based exercise is an excellent option for midlife and older adults seeking a low-impact, joint-friendly alternative to gym workouts. It delivers the same heart health benefits, making it a practical and sustainable choice for maintaining long-term well-being.
