Exercises in Water

Exercising in water, sometimes called aquatic exercise, doesn't only involve swimming. There are a wide variety of routines that can be performed in water that provide health benefits. Those suffering from joint problems such as arthritis or those recovering from injuries can benefit from the weight-reducing property of water immersion, which enables weakened muscles to work more freely than they would on land. Aquatic exercise can be a perfect fitness option for senior citizens, a great tool for physical therapists and can also be enjoyed by anyone. Here are some exercises to get you started.

  1. Walking in Water

    • Water walking is a simple aquatic activity anyone can try. Standing in waist- to chest-high water, take long strides toward the opposite edge of the pool. Remember to swing your arms as you would during a normal walking session on land. Walking for 20-30 minutes is sufficient to start burning calories and get warmed up for the rest of your work out. This exercise is a good way to orient yourself with the type of resistance you will encounter and the types of items you might want to use to enhance your experience. The Mayo Clinic recommends using web hands (a web-fingered glove used in aquatic exercises) to increase your resistance.

    Leg Raises

    • Leg raises can be performed in a variety of ways, using one or both legs. The U.S. Army has implemented aquatic exercises for soldiers who are overweight or have injuries that limit their mobility. One such exercise is the side leg raise. Side leg raises are performed by standing in waist-high water touching the edge of the pool. Using one hand for balance, extend the opposite leg up and out toward the center of the pool. As your foot reaches the surface of the water, return it to its starting position. Repeat this action 10 to 12 times and switch to the other leg.

    Resistance Training

    • Use a pool noodle to add resistance to your workouts. A pool noodle can be used for biceps curls by standing in chest high water and holding the noodle at waist level. Slowly curl the noodle toward your chest, using resistance to prevent the noodle from rising to the surface too quickly. Return slowly to the starting position and repeat this exercise 10 to12 times or until fatigued. The pool noodle can be tied around the ankles to provide resistance for leg exercises or doubled over for single arm routines. Depending on your needs and abilities, this simple noodle might be all the extra equipment you need to meet your fitness goals.