swimming in the ocean

Fun and Effective Pool Noodle Exercises for Seniors

As we age, maintaining a healthy and active lifestyle becomes crucial for our overall wellbeing. Regular exercise helps us manage our weight, increase our energy levels, and boost our mood. Swimming is an excellent form of exercise, especially for seniors as it is low-impact and easy on the joints. To maximize the benefits of swimming and make it more enjoyable, consider incorporating pool noodle exercises into your routine. In this blog post, we’ll explore some fun and effective pool noodle exercises that are perfect for seniors.

Noodle Plank

This exercise works out your core and upper body muscles. Start by holding the pool noodle in both hands and place it in front of you. Then extend your legs behind you, so you’re in a plank position. Be sure to engage your core and keep your back straight. Hold this position for 30 seconds, then rest for 10 seconds and repeat the exercise three times.

Noodle Bicycle

This exercise targets your legs and abs. Start by sitting on the pool noodle with your legs in front of you. Hold the noodle on both sides with your hands. Then, lift your legs and peddle like a bicycle, using only your legs while keeping your core engaged. Do this exercise for one minute, rest for 10 seconds, and repeat the exercise three times.

Noodle Crunch

The noodle crunch is a great exercise for strengthening your abs. Begin by holding the noodle above your head with both hands. Then, bend your knees and lift them up to your chest while simultaneously bringing the noodle down towards your knees. Exhale and crunch your abs. Do 10-15 reps, rest for 10 seconds, and repeat the exercise three times.

Noodle Press

This exercise works out your chest and arms. Begin by holding the noodle in front of you with both hands. Then, push the noodle down towards the water, keeping your elbows bent at a 90-degree angle. Push the noodle down as far as you can without submerging it in the water. Then, raise the noodle back up to chest height. Do 10-15 reps, rest for 10 seconds, and repeat the exercise three times.

Noodle Jog

The noodle jog is a great cardio exercise that targets your legs and core. Hold the noodle in front of you with both hands, and stand with your feet shoulder-width apart. Begin jogging in place, but make sure to lift your legs as high as you can. Keep your core engaged, and jog for one minute. Rest for 10 seconds, and repeat the exercise three times.

Why is Swimming So Healthy for Seniors?

Swimming offers a multitude of health benefits for seniors, making it a highly recommended form of exercise. Firstly, it provides a low-impact workout, meaning it’s gentle on the joints – a crucial factor for seniors who may suffer from arthritis or joint pain. Secondly, swimming aids cardiovascular health by enhancing heart and lung function. The water’s natural buoyancy supports body weight, reducing the risk of injury and making it easier for those with mobility issues to exercise. Finally, swimming improves flexibility, muscle strength, and balance, all of which decline with age. The mental health benefits can’t be overlooked either – the calming effect of water can reduce stress and improve mood.


Pool noodle exercises are a fun and effective way for seniors to keep fit, improve their balance, and maintain their mobility. Incorporating these pool noodle exercises into your swimming routine can make it more enjoyable, help you develop stronger muscles, and keep you active for longer. So, grab a pool noodle and dive in!

Frequently Asked Questions

What are some other exercises seniors can do with pool noodles?

Aside from the noodle jog, seniors can engage in exercises like the Noodle Push-Pull, Noodle Squeeze, and Noodle Twist for a total-body workout.

How often should seniors engage in these pool noodle exercises?

Ideally, seniors should aim for at least 150 minutes of moderate aerobic activity or 75 minutes of vigorous activity per week. However, it’s important to listen to one’s body and adjust accordingly.

Are pool noodle exercises safe for all seniors?

Yes, pool noodle exercises are generally safe for all seniors as they are low-impact and easy on the joints. However, it’s always best to consult with a healthcare provider before starting any new exercise regimen.

Can these exercises be done without a pool noodle?

Yes, many of the exercises can be adapted and performed without a pool noodle, but the noodle adds an element of resistance, which aids in strengthening the muscles.

How can I ensure I’m performing these exercises correctly?

Consider engaging a certified fitness instructor or physical therapist who can guide you through the exercises and provide feedback on your form. This can help prevent injury and ensure you’re getting the most out of your workout.

About the author

Tim Brewer

Tim is a professional caregiver who has helped hundreds of seniors gain back their freedom and independence. He has been actively helping the senior community for 20+ years.

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