How to Do Water Exercise in Your Pool

Water exercise or water aerobics activities are an excellent, low-impact way to burn calories, improve flexibility and endurance, and firm up muscles. You don't have to know how to swim to do these exercises. The buoyancy of the water makes it easier to do these exercises, especially if you have arthritis or similar conditions that otherwise limit your movement. Get your doctor's OK before starting a water exercise regimen.

Things You'll Need

  • Comfortable swimsuit
  • Water shoes (optional)
  • Flotation devices (optional)
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Instructions

    • 1

      Wade into waist- to chest-deep water.

    • 2

      Warm up with some light jogging either in place or by moving around the pool for five minutes.

    • 3

      Work in a variety of moves, using the water's resistance to exercise your muscles. Try moves you are already familiar with.
      Do a series of 10 jumping jacks, raising your arms only to the surface of the water.
      Do the "twist" dance for a minute. Even if you are way too young to remember The Twist, do light jumps while turning at the waist from side to side, pushing and pulling water with your arms.
      Move as if you are cross-country skiing, either while stationary or while moving across the pool. Push and pull the water with each arm stroke.
      March in place. Bring your knee up and leg out, then pull back through the water, alternating legs in walking fashion.
      Do a series of side steps, with matching arms. Bring your legs and arms up to one side, pulling through water to a straight down position. This is the jumping jack movement without the jump.

    • 4

      Stay moving through the water, varying your moves and changing direction for approximately 20 minutes. You should feel like you are working, but you should not be so breathless that you cannot carry on a conversation.

    • 5

      Increase effort each time you are in the pool. Add flotation devices and do new moves such as cycling your legs and scissor kicks.

    • 6

      Cool down so that you are not stopping suddenly. Slow down to a slow walk or long stride step until you feel that your pulse rate has returned to normal.