How to Increase Bone Density Through Aqua Aerobics

According to Arthritis Treatment and Relief, water aerobics is a great way to maintain cardiovascular health and to tone your muscles. If you’re struggling with osteoporosis, you might need to increase your bone density. You could experience some benefit from water aerobics if you pair it with strength training.

Things You'll Need

  • Bathing suit or other swimming attire
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Instructions

    • 1

      Find a water aerobics class at your local heath center, gym or YMCA. Try to find a class that has a certified instructor experienced in working with those who need to increase bone density or who have osteoporosis or joint problems.

    • 2

      Warm up at the beginning of your water aerobics session. In shallow water, stretch for about eight minutes to get your muscles ready and to get your body used to the water.

    • 3

      Increase cardio strength with underwater jogging in the deep end for about 20 minutes. If this becomes difficult, mix jogging with other strength training exercise. See the Tips section for ways to help you stay above water.

    • 4

      End with strength training for about 15 minutes. Strength training should include jumping jacks, lifts and kicks.

    • 5

      Cool down with stretching. Stretch your hamstrings, quadriceps and arms.

    • 6

      Include additional cross training and weight lifting activities into your exercise routine for building bone density. While swimming is great for cardiovascular activity, it’s not considered a weight bearing exercise, because the water supports you during your workout. To strengthen your bones, speak with a professional trainer about weight lifting exercises that are appropriate for your situation.