Aqua Aerobics Techniques

Aqua aerobics is a good nonimpact fitness activity performed in water particularly suited for people with arthritis. Because performing exercises in water reduces the weight of a person by about 90 percent, putting little stress on the joints, the risk of injury is reduced.

  1. Cardiovascular Fitness

    • Just about any exercise you do on land to improve your cardiovascular fitness, you can do in the water---this includes running, jumping jacks, cross-country skiing, kicking, leaping and twisting. In fact, because water adds 12 times the resistance of air, you heart will work much harder.

    Strength Training

    • With the help of foam weights and noodles, you can perform exercises such as chest presses and rows to build your upper body strength. You can simulate leg presses and strengthen your legs by pushing the noodle down with your foot. You do not necessarily need equipment to build your muscles. Just use your hands. "One of the easiest ways to create resistance in the water is to cup your hands and push or pull the water away from you," according to the American Council of Exercise.

    Flexibility

    • Any stretches you can do on land you can do in the water as long as the water is shallow enough for your head to stay above the surface. You may find it easier to stretch in water. "The effects of gravity are reduced in the water, making it easier to move joints through a wider range of motions," according to the website Responsive Health.