It’s morning at the Cottonwood Creek Family Center YMCA pool, where a majestic mountain view fills the large windows. Before swim lessons and squealing kids careening down the water slide take over, the pool is calm. There’s laughter and chatter as a group of water exercise enthusiasts—most of them seniors—stake their spot in the pool.

“March!” called out instructor Pam Burton, 58. “Kick—front, back, switch!” 

The air vibrated with Pharrell Williams’ pop hit "Happy," as the swimmers enthusiastically followed Burton’s instructions in the forgiving water.

This class is called HIT (High Intensity Training) Aquatics, a pool-style program that adapts bursts of heart-pumping activity with recovery periods, enhancing metabolism through the water's natural resistance.

Lois Goldberg doesn’t need to pump iron— she builds bicep strength in the pool using bodyweight exercise.

Burton curates movements to eight playlists, cycling through hits from various eras—“California Dreamin’” to “Sweet Home Alabama.” 

It’s a blast that almost belies its health impact for those like Ralph Reed, 77, who’s done water exercise for 20 years. 

“Run!” Burton commanded, prompting class members to pump their arms and legs, churning through the water. “You’re almost there,” she encouraged, her gaze fixed on her waterproof watch to ensure that all muscle groups receive equal attention during the workout. 

Burton’s own transformation is as inspiring as the encouragement she provides.

“I’m so surprised I’m able to do this,” she confessed, reflecting on her own transformation from weighing 350 pounds to leading fitness classes, which she’s done since 2020.

“I like the mix of water and music, and the instructors are so great at the Y,” said Lori Priddy, 65, who turned to water exercise seven years ago after a hip replacement.

A longtime runner, Priddy has gone kayaking, biking and backpacking with Project Athena, an organization that supports women in achieving adventurous goals during their recovery from medical or traumatic challenges. Priddy finds swimming a gentler, yet effective, fitness strategy, noting an improved range of motion.

“It’s a good way to get out,” said Judy Bingman, 79, who attends classes at the Briargate and Cottonwood YMCAs. “The Y’s are easy to get to, you meet other seniors and the staff is always nice and helpful.” 

SOAK UP THE PERKS

Bingman pointed out an undeniable asset: the water’s low impact. 

It supports about 90% of a person’s body weight, providing cushioning for aging joints, enhancing flexibility and allowing for movements that may be painful or difficult to execute on land. Additionally, the built-in resistance of water helps burn calories and tone muscles faster. Since it’s denser than air, water makes the same exercises you do in the gym more challenging.

For those who prefer a solo workout, swimming laps is a viable option, with many pools designated with lanes specifically for this purpose. 

“Movement is medicine,” said Scott Riggs, the healthy living coordinator at Cottonwood. “The moment you stop, you go downhill.” 

He specifically recommends swimming for those with osteoporosis.

Swimming offers numerous health benefits for seniors. It helps postmenopausal women by maintaining bone density and it reduces mental fog through increased blood flow to the brain. Additionally, swimming may enhance brain power by forging new neural connections; research has shown senior swimmers to have improved mental speed and attention compared to non-swimmers. It also develops the upper body, core and legs, which reduces falls—a study found that senior men who swim are 33% less likely to fall than those who don’t. Furthermore, the cardiovascular benefits of swimming develop a stronger heart that pumps blood more efficiently, reducing the risk of heart disease and stroke.

Nearby, the lazy river was anything but lazy as JoAnne Peters, 75, paced herself, going around and around the course.

“My arthritis doesn’t hurt,” she said of her back.

The ability to exercise arthritic joints without aggravating symptoms is another health area where swimming helps. As Peters moved into her 60s and 70s, she joined Silver Sneakers, a fitness program tailored for seniors, which recently recognized her dedication with a certificate for a thousand days of attendance. She once stopped for a month and depression hit.

“It’s even better for me mentally than physically,” Peters said. “I sleep better, too.”

REHAB’S RIPPLE EFFECT 

At the Downtown Y, rehabilitation is facilitated through the city-run Therapeutic Recreational Program (TRP). The TRP’s Aqua Rehab Program leaders are trained in recreational therapy, and wheelchair transportation is offered, ensuring accessibility for all.

As part of a whole-body workout, participants stretch up high while moving their feet to the music’s beat.

“I love being with people,” shared Koni Harper, 64, who finds that social interaction is crucial, especially when pain and fatigue make leaving the house challenging. “We’ve grown to really care about each other,” she noted, revealing that many participants, like herself, live with multiple sclerosis.

Others in the class deal with common ailments such as arthritis, backaches and knee replacements. 

“In the water, you’re weightless. Nothing hurts,” said Harper, with relief.

“That’s why the program is there—to help people who wouldn’t otherwise participate,” said Jeanette McCormick, 49. “Movement in water makes a huge difference. It’s the key to living a full life.”

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SWIM SPOTS

Wilson Ranch YMCA
2335 Allegheny Drive, 719-598-3226, PPYMCA.org

Monument Valley YMCA
220 Mesa Road, 719-578-6636, PPYMCA.org

INDOOR POOLS

Cottonwood Creek Family Center YMCA 
3920 Dublin Blvd., 719-385-6508, PPYMCA.org

Downtown YMCA 
207 N. Nevada Ave., 719-473-9622, PPYMCA.org

Briargate YMCA 
4025 Family Place, 719-282-9622, PPYMCA.org

Tri-Lakes YMCA 
17250 Jackson Creek Pkwy., 719-481-8728, PPYMCA.org

Southeast Armed Forces YMCA 
2190 Jet Wing Drive, 719-622-9622, PPYMCA.org

Fort Carson Aquatics - Nelson Pool
1446 Nelson St., Bldg. 1446, Fort Carson,
719-526-3122, carson.armymwr.com/aquatics

INDOOR/OUTDOOR POOLS

Widefield Parks & Rec
705 Aspen Drive, Widefield, 719-391-3515

Manitou Springs Pool & Fitness Center 
202 Manitou Ave., Manitou Springs,
719-685-9735

REHABILITATION

TRP’s Aqua Rehab Program 
ColoradoSprings.gov/TRP