Water Resistant Exercise

If you suffer from arthritis or have other joint problems, water resistance exercise might be the perfect alternative to lifting weights. Working out in the water is fun and enjoyable for even average swimmers. Water provides natural resistance and has virtually no impact on joints. Each muscle group can be toned with water resistance exercising.

  1. Warming Up

    • Just like lifting weights in a gym, water resistance exercise involves warming up. The simplest warm-up involves swimming a few laps around the pool to slightly increase your heart rate. The best alternative is running or walking in the pool for about 20 minutes. Try and keep your feet planted to the ground as much as you can. Your calf muscles will really hurt the next day if you tiptoe a lot.

    Exercises

    • Legs: Start by standing hip-width apart in shallow water with your arms bent at your sides. Squat down by bending your knees as if you are sitting in a chair. Don't allow your knees to go beyond your toes and stop when your thigh is parallel with the bottom of the pool. Return to the starting position, but keep you back as straight as possible and your abs tucked when standing straight up. It's very important to concentrate on proper form throughout the exercise.

      Back and shoulders: Pull-ups are the simplest exercise you can do for these muscle groups. Grab the side of the pool and lower yourself as far as you can. While keeping your knees bent, pull yourself up as high as you can, pause at the top for a second, and return to the starting position.

      Chest: Stand in water that is neck high and extend your arms to each side with your palms forward. Slowly bring you arms together, clapping your hands while keeping your arms straight. When returning your hands to the starting position, make sure to keep your palms forward and arms straight for maximum resistance.

      Biceps: Start with your arms at your sides and you palms facing forward. Bring your hands toward your shoulder by bending your elbow. Slowly return to the starting posting while keeping your arms at your sides and you palms facing forward.

      Triceps: Start with your hands facing palms down on the surface of the water. Keep you elbows tucked to your sides as if they are glued to your rib cage. Push down until your hands are beside your hips. Turn your hands to bring them back to the starting position.