Aquatic exercise is low-impact and can be done in a swimming pool, providing both aerobic and strength benefits. Swimming, walking, and jogging in water are popular exercises, as well as using water weights, resistance bands, and poolside exercises. Staying afloat in a pool is also a form of exercise. It’s important to stay hydrated and have a lifeguard on duty.
Aquatic exercise is exercise performed in water, typically in a swimming pool, for the purpose of building muscle and increasing fitness. Aquatic exercise is often praised for being low-impact on joints and bones, which is why it is frequently used for rehabilitation after injury. There are many different ways to exercise in the water, and it can offer both aerobic and strength benefits, as well as weight loss.
One of the simplest types of aquatic exercise is simply swimming. Swimming is an aerobic exercise that also builds muscle strength throughout the body. In addition to swimming, walking and jogging in the water are also popular aquatic exercises. Walking or jogging in the water provides gentle resistance without stressing the joints. It is also possible to jog in deep water, without your feet touching the bottom of the pool. As these exercises get easier, simply increase the speed or time spent doing them to increase the difficulty.
Water weights are weights designed for use in the pool. Lifting weights underwater is a great aquatic exercise, because the resistance of the water makes it even more difficult. In addition, resistance bands or kick boards are also useful tools that can be used during pool exercise to provide more resistance and a variety of exercises. To find specific exercises to use those items with, consult an instructor at the gym or search online.
Another option for aquatic exercise is to use the pool side. One can hang over the side of the pool and gently go up and down, like in a modified pull-up. The water makes it easier to lift your body, while still exercising your arms. Another poolside exercise is to place your feet flat against the side of the pool, then float on your back, raising and lowering your body as if in a sit-up. This can be an extremely difficult and effective exercise.
One of the main benefits of aquatic exercise is that just the act of staying afloat in a pool is exercising, without even doing anything else. There are many water aerobics classes offered at gyms, or it is possible to work independently in the pool. It is important to ensure that a lifeguard is always on duty. It’s equally important to stay hydrated when exercising in the pool, because the body sweats even in water.
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