Water Aerobics Tips for Beginners

Water aerobics is a low-impact form of cardiovascular exercise that incorporates land aerobic movements with toning movements. People of all fitness levels can do water aerobics, but it is especially effective for people who are recovering from injury or may otherwise have difficulty with land aerobics. If you are trying water aerobics for the first time, there are some tips for getting the most out of your experience.

  1. Wear Shoes

    • Manufacturers, like Ryka, make shoes specifically for water aerobics--they look like cross-trainers but have drainage holes in the bottom. If you can't find water aerobic shoes, you can take a new pair of mesh running shoes and drill holes in the bottom. Parts of the pool bottom can be slippery, while others may be rough, and it is also possible to stub your toe on the bottom during some of the exercises. Wearing shoes will protect the soles of your feet and your toes and give you traction.

    Bring Lots of Water

    • Even though you are wet, it is still possible to sweat and get dehydrated in a swimming pool. Keep water on hand and hydrate often.

    Keep Warm

    • The Aquatic Exercise Association recommends a water temperature between 83 and 86 degrees for water aerobics. Some pools serve double-duty as lap pools and may be significantly cooler. Wear a swim unitard instead of a tank suit to keep your thighs warm, or wear a pair of bike shorts under your tank. Keep moving to avoid cooling down and cramping during the session.

    Stand at the Correct Depth

    • Water aerobics works the entire body. Your arms should rest on the surface of the water when you raise them parallel to the floor. If the water is too shallow, your arms won't have a complete range of motion. If it's too deep, you won't be able to control your movements or remain upright. Some gym pools are all one depth and may only go as deep as 3 1/2 feet. Taller participants won't get as thorough an aerobic workout because the pool isn't deep enough.

    Engage Your Abs

    • Water aerobics generates a lot of turbulence in the water. Engage your abs to help you stay upright and in position. Engaging your abs will also prevent you from hyper-extending your back during exercises like the rocking horse.

    Longer Levers and Stronger Movements Equal More Intensity

    • Water aerobics works by creating drag in the water. The longer your limbs and the stronger your movements, the more resistance you'll encounter. If the exercise is too intense, you can bend your legs and arms to shorten your levers. You can cup your hands to provide more drag or turn your hands sideways, like knives, for less. The instructor will set the tempo, but the more force you put into your movements, the more drag it will create in the water.