Water Aerobics Activities

The health benefits of aerobic exercise are well documented, but traditional aerobic exercises are hazardous for some individuals. People with injuries, joint inflammation, arthritis, limited mobility or balance problems can still enjoy the health perks of aerobic exercise with water aerobics. Water aerobics activities build strength, stamina, balance and flexibility through low-impact exercises performed partially submerged in water. Not only do water aerobics reduce the risk of injury, but the added natural resistance of the water increases workout effectiveness as well.

  1. Walking and Jogging

    • Both shallow and deep water walking and jogging are effective aerobic workouts. The added resistance of the water increases the efficiency of the workout. The Mayo Clinic estimates that an hour of water aerobic walking or jogging burns approximately 260 calories compared to just 180 calories of land walking. If you are a weak swimmer, stick to shallow water walking and jogging; walk from one side of the pool to the other in waist to chest high water. Stronger swimmers looking for a more demanding workout can experiment with deep water walking or jogging; straddle a floating noodle for slight support and advance across the deep side of the pool by moving your legs and arms as if you were walking on land. For an added challenge, wear a pair of webbed and weighted water gloves that you must drag through the water during your movements.

    Upper Body Activities

    • Upper body exercises during water aerobics elevate your heart rate while building strength through the arms, back and chest. Water aerobic exercises targeted for the upper body often include the use of webbed hand gloves or specially designed water weights. Water aerobic exercises are usually variations on standard upper body exercises. For example, wade into belly high water for a series of challenging jumping jacks made more effective with a pair of webbed gloves that add resistance through the water. Perform standard upper body exercises like shoulder presses and bicep curls with a pair of water weights to increase the resistance of the movements.

    Lower Body Activities

    • Water aerobic activities for the lower body build lower back and leg strength while also practicing balance and flexibility. Water jogging is an aerobic activity that also builds thigh and calf strength; challenge a partner to a water aerobics race from one side of the pool to the other for a fun activity. Underwater leg lifts build muscle in the front of the thigh. To build the back of the thigh and buttocks, wrap one foot in a buoyant pool noodle or inflatable arm band; lean against the pool wall and perform several leg lifts, now with the focus of your energy on the downward force to submerge the floatation piece. Build stability with a balance challenge. Balance on one foot in chest high water for 10 second; then move to belly high water and repeat. Continue into more and more shallow water until you are able to balance on dry land.