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Fitness

Water Workouts Better for Postmenopausal Women

Finding an exercise program that is fun and effective, while also gentle on joints and musculature in an aging body can be as simple as stepping into a pool.

Mindith Rahmat

Written by Mindith Rahmat Last updated on August 6, 2011

Finding an exercise program that is fun and effective, while also gentle on joints and musculature in an aging body can be as simple as stepping into a pool. Water workouts and swimming are being researched more frequently and found to be very effective, especially on older populations. The CDC recommends a water based exercise program for older adults to improving the overall quality of life, fitness, and maintain the bone health.

New research in the European Journal of Sport Science examined the effectiveness of a swimming program on muscle strength and body weight in postmenopausal women. Researchers assessed 93 subjects over a 12 month period. Subjects were separated into 3 groups; swimming workout, calisthenics and resistance workout, and a control group. Researchers assessed measures of mean upper extremity biokinetic force, mean power, and mean work were with a biokinetic swim bench. They also examined the max isometric force of the trunk flexors and knee extensors, as well as counter movement jump height. The subject’s body mass index and energy consumption rates were also measured.

Results indicated that swimming workouts had a more significant effect on the overall fitness level and body mass index of postmenopausal women, as compared to the other workouts tested. Postmenopausal should be encouraged to try swimming workout and workout in the water as part of their health and fitness regime.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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