If you’re looking to shake up your exercise routine, it may be the best time to go out and try water aerobics. These low-impact exercises are an excellent way to improve your overall fitness and increase strength. Additionally, you meet new people there and can invigorate your routine.
What Is Water Aerobics
Water aerobics, as the name implies, incorporates dynamic aerobic movements into a pool setting. You can expect a full-body workout led by a certified instructor [1]. Moreover, you do not need to be a good swimmer to participate: you will always be able to reach the pool floor as you leap, kick, and lunge your way. Water aerobics mainly include strength training.
Additionally, you can enhance the intensity of your workout with the help of specialized water fitness equipment. This may include using water dumbbells and weights for stronger workouts and lifts to enhance leg and arm strength, as well as swim bars and kickboards to improve flexibility and coordination while moving against the water current.
And keep in mind that there is no “first place” in water aerobics; all you have to do is have fun while moving at your own pace.
Benefits Of Water Aerobics
Water aerobics is an excellent way to enhance your cardio routine regardless of your fitness level or age. With the help of water aerobics, you can get a full-body workout and can reap the benefits. There are the following advantages of doing water aerobics [2] .
Has Low Impact On The Body: Your body is more supported in the water than it is during land-based workouts. That is why water aerobics is an excellent exercise for individuals who suffer from arthritis or other mobility concerns and wish to avoid worsening joint pain or stiffness[3] .
Maintain A Constant Temperature: Pool workouts maintain a constant body temperature, which allows you to stay engaged for an extended time compared to other aerobic activities such as walking or jogging.
Excellent Fat-Burning. The natural resistance provided by the water provides a total-body workout that builds strength and stamina while burning calories and toning muscles.
They Are Cardiovascular And Hypertension-Friendly: Regular water aerobics can benefit your overall wellness by lowering blood pressure and boosting heart health.
Exercises For Full Body Workout
1. Pool Walking
Walking in the water is a fantastic place to start because it allows you to get a sense of how you may create resistance. Water walking helps strengthen your lower body core and arm. You can use ankle weights and even your hand as a weight to increase the intensity.
Begin by walking in shallow water up to your waist. Instead of walking on your tiptoes, extend your spine and walk by exerting pressure on your heel first, then your toes. In the water, keep your arms by your side and move them as you walk. Stand straight and move your core as you walk, and you’ll feel better. Continue walking for about 5 to 10 minutes.
2. Rope Skipping
In the pool, you can reap all of the aerobic advantages of jumping rope without putting your knees and hip joints under unnecessary strain. To perform this exercise, a hollow pool noodle is all that is required.
Stand in the water, with the water level at the shoulder. You need to hold one hollow noodle on each end. With your arms relaxed, bring the noodle in front of your body. Sweep the noodle beneath your body as you jump up and tuck your knees into your chest. Sweep the noodle overhead until it reverts to its initial position, then repeat the exercise.
According to Swim England, you can alter this exercise by performing the same motion without using a noodle at all. This reduces resistance and you can perform this exercise easily for your upper body.
3. Treading Water
Traversing water is a difficult task that requires the use of your full body. If you’re really up for an upper-body workout, add some resistance with webbed gloves. Stand in the water, with water level up to your chin, and place your arms at your sides.
Paddle your arms in front of your body and kick your legs till your body emerges from the pool’s bottom. Continue to paddle with your legs and arms as if you were swimming in place, but without touching the bottom of the pool with your feet.
This is a vigorous aerobic activity that may burn up to 450 calories or more in just half an hour. Take breaks as you need.
4. Back Wall Glides
This exercise assists in activating the core and lower body muscles. Hold the pool ledge with both hands, curl your knees into your chest, and press your feet into the wall. Move away from the wall and float as far as possible on your back.
Draw your knees toward your chest, press your feet to the pool’s floor, and sprint back to the wall. For a total of 5-10 minutes, repeat this exercise.
5. Forward And Side Lunges:
If necessary, stand near a pool wall for support and take a large lunge step forward. Do not allow your knee in front of you to extend past your toes. Then go to the previous beginning positions and Repeat with the other leg.
Face the pool wall and take a large step to the side for a side lunge. Maintain a forward-facing posture with your toes. Repeat on the opposite side. Three sets of ten lunge steps should suffice. Instead of staying in one position, do your lunges forward or sideways across the water for variety.
6. Pushups
Place your hands shoulder-width apart on the pool’s edge while standing in the water. Lower your chest toward the pool’s edge while keeping your feet on the floor and your torso straight. To return to the beginning posture, weigh down on your hands and lift your body back up. Repeat this exercise three times.
In order to get a better challenge, try holding your arms shoulder-width apart on the pool’s edge, and taking a close stance next to the water. Lift yourself out of the water by pressing your weight through your hands (keep your elbows slightly bent). For three seconds, keep your body under the water and slowly bring the body back into the pool.
7. Butt Kicker
You might incorporate butt kickers into your gym’s dynamic warm-up routine. In the pool, the resistance of the water makes them considerably more difficult. Stand at waist level in the water, facing the pool’s side. Bend your right knee and kick your right heel up to your glutes, keeping your body straight. Descend your right foot to the bottom of the water with control and repeat this exercise on the opposite of the leg. Alternate your legs rapidly back and forth.
8. Lateral Arm Lifts
This upper-body exercise is best performed using foam dumbbells. Submerge yourself in the water up to the shoulders. Dumbbells should be held at your sides. Raise your arms to the side, parallel to the water and your shoulders. Reset your arms to your sides. Perform this exercise in 1-3 sets total of 8-14 repeats.
9. Stand/Balance On One Leg
Standing on one leg, raise the opposite knee to hip level. Use a pool noodle under the elevated leg, forming a “U” with your foot in the center. Maintain the position for as long as possible, up to 30 seconds, then switch legs. On each leg, perform one to two sets of a total of five repetitions. If you have balance issues, do this exercise while holding onto the pool’s side or without a noodle.
10. Pool Planks
With both hands, hold the noodle parallel to the pool floor (shoulder-width apart). Maintain a plank position by keeping your toes on the pool bottom and straightening your elbows and leaning forward to immerse the noodle in front of you. Your body should be flat to the pool bottom and straight. Hold for between 15 and 60 seconds (as long as comfortable). Repeat this exercise 3–to 5 times
Safety Tips To Consider While Performing Water Aerobics
When working out in the water, you may sweat more than you expect, so stay hydrated by consuming plenty of fluids before and after your workout. If you are not a good swimmer, use a floating gear such as a floatation vest and buoyancy belt.
Avoid exercising in a pool that is heated to more than 90°F (32°C) [4]. Additionally, If you experience any of the following: lightheaded or nauseous, faintness, dizziness, weak, upper body pain, or chest pain, stop the exercise immediately and do not exercise for the rest of the day.
Takeaway
Water aerobics is an excellent approach to increasing your cardiac fitness while simultaneously strengthening the body’s primary muscle groups. They also maintain temperature, improve cardiovascular and overall health, and help in maintaining weight loss. They are an excellent way to get a full-body workout. However, consult your physician before starting any new fitness plan or if you have any health concerns.
References
1. Aquatic exercises. (2017). patienteducation.osumc.edu/Documents/AquaticExerBk.pdf.
2. Health benefits of water-based exercise. (2016). cdc.gov/healthywater/swimming/swimmers/health_benefits_water_exercise.html
3. https://www.webmd.com/fitness-exercise/a-z/water-aerobics
4. https://www.swimuniversity.com/pool-temperature/
