BANGOR, Maine — Let’s say you’re an older adult looking to maintain or improve your fitness this winter. You have a lot of good options. You could bundle up and head outside for a brisk walk or jog every day, braving the elements and the icy sidewalks. You might squeeze into your workout gear and work up a sweat at the local gym or buy a treadmill for your TV room.
But you also could pull your bathing suit out of the bottom drawer and join a group of friendly seniors in the pool at the Bangor Y for a challenging workout that’s guaranteed to get your heart pumping and your toes splashing. On a recent frosty morning, about a dozen people showed up for an hour of deep-water exercise, accented with music, good humor and camaraderie and led by 37-year-old instructor Jodi Veneziano.
“The water can feel a little chilly at first,” she advised a newcomer, “but once you get in and start moving, it won’t feel cold at all.”
Veneziano said exercising in water has several benefits over land-based workouts. Primarily, the water supports and cushions muscles and joints, protecting against strains and injuries. But the water also creates resistance, so even the gentlest action provides a cardiovascular benefit and a challenge to your muscles. And it can be adapted for a greater or lesser challenge, depending on individual goals and abilities.
Because it’s low-impact, water exercise is ideal for seniors with arthritis or chronic pain or who are recovering from an injury or joint replacement. It is often recommended as part of a rehab program after a heart attack, stroke or surgery. It’s great for circulation, flexibility and burning calories.
But many people opt for pool exercise because it’s just more fun than the alternatives.
“It gives you a good, all-over workout,” 69-year-old Tim Rice of Bangor said. “We can all do it and still have a good time, and that’s almost more important than the workout.”
Buoyed by wide flotation belts, the class members warmed up with a quick, upright “jog” around the deep pool, chatting and joking with each other as they circled. An overhead soundtrack provided by group member John Raeder, a retired forester, pumped out the oldies — Martha and the Vandellas, the Rolling Stones, the Monkees. Many people gleefully sang along.
After a few minutes, they lined up facing Veneziano, who stood poolside wearing workout clothes and a headset so she could be heard over the music. She led them through a succession of familiar exercises — pushups, bicycle kicks, crunches, even the dreaded burpee — all adapted for the water. Many in the class grasped styrofoam “weights,” which actually weighed nearly nothing but did increase resistance in the water.
The class wrapped up with a cooldown for the students and an impressive Zumba demonstration by instructor Veneziano.
There were several newcomers in the class, including 61-year-old Mary Jane Shaw of Hermon, who signed up after retiring recently from a 34-year career with the Air National Guard.
“I needed something to keep me in shape,” she said, adding that the group is a lot of fun and has been very welcoming.
For longtime participant Robert Zack, 69, of Bangor, whose left leg was amputated in 2012, the class reflects his commitment to remaining healthy and active as he ages, despite the loss of his limb.
“I certainly don’t intend to sit on the porch and watch the world go by,” he said.
The Bangor Y offers several aquatic exercise classes, as well as lap swims and swimming lessons, as part of its “Second Wind” program for men and women age 62 and older. Traditional exercise classes are also offered, along with yoga, tai chi and Zumba dance classes.
For more information, visit bangory.org or call 941-2808.
