Aquatic exercise provides many benefits for the body. Water alleviates a lot of pressure on the body to hold itself up, which allows you to enjoy the exercise without a lot of pain and improve your flexibility. The water also adds a lot of resistance, which works as a great factor in improving your strength training progress and performance. In fact, some exercises on the ground are often twice as hard in the water, helping you make muscle growth progress. You burn a lot more calories in a shorter period of time as well due to the intensity of the resistance [2].
Aquatic exercise is incredibly effective since you are working out harder but with less pain and pressure on your body, and specifically, your joints. This exercise environment is great for building aerobic fitness, balance, and agility [1]. The great part about enjoying pool exercises is that it is often a perfect option for those who already experience preexisting conditions and weakness – such as lower back pain, joint issues, fibromyalgia and more [1]. In fact, aquatic exercises are often prescribed to those who deal with diseases such as rheumatoid arthritis.
Meeting with a physical therapist prior to taking on pool exercises is always a good idea. They can assess your condition and current level of fitness, and then assign weekly exercise routines that are uniquely tailored for you. Some individuals do not benefit from, or should not perform, aquatic exercise and should seek alternatives with a health care professional.
Below are some great exercises to do in the pool this summer to improve your strength, endurance, flexibility, and overall health! Additionally, you can add exercise equipment to your aquatic routines if you want more of a challenge, such as: wrist or ankle weights, kickboards, hand paddles, foam dumbbells, and more [2].
One leg balance
Stand on only one leg. Bend your other leg and lift your knee to be hip level. Hold for as long as you are able and then switch legs. You can do a few sets of this exercise, alternating the legs.
Water walking or jogging
This exercise is very simple. Just walk or jog through the water across the pool, back and forth. Make sure you stay near a side that has waist or chest high water only. Try doing this for 5 minutes or more. Avoid stepping only with your toes – make sure you put pressure onto your heel and engage your core to get a good leg workout [2].
Sidesteps
Similar to the walking exercise, you are going to move across the different sides of a pool. However, this time, you should be stepping sideways rather than facing forward. Switch dominant sides on your body and repeat several laps.
Leg shooters
Stand in the pool. Bend your knees and bring them to your chest. Push your legs out quickly in front of you so that you end up floating on your back. Bring your knees back into your chest and quickly push your legs behind you so you rotate onto your stomach. Do this for 3 sets of 10 [2].
Leg kickers
Hold the pool edge with both hands. Practice flutter kicking or scissor kicking your legs behind you. Do each for 3 minutes at a time [2].
Hip kickers at pool wall
Hold the side of the pool wall with one hand. One by one, kick your legs out in a forward direction, then rotate it to the side, then behind you, and then back to the ground. It is essentially doing leg circles to improve flexibility and strength to the hip. Repeat on both sides for 3 sets of 10 [1].
Back wall glide
Hold onto the edge of the pool with both hands, so that you are facing the pool wall. Pull both your knees toward your chest and press both feet to the wall. Push off of the wall and float backwards as far as the push takes you. Tuck your knees back it and settle your feet at the bottom of the ground, returning back to the wall by water walking or jogging. Repeat for at least 5 minutes [2].
Deep water bicycle
Perform this exercise in the deeper area of the pool. Take a pool noodle around your back and rest your arms on top of it. Then, move your legs under the water as if you are riding a bicycle. Do this for at least 5 minutes [1].
High-knee lifts
From a standing position, raise and bend one knee to water level (ideally you should be in water at waist height). Hold this for a few seconds and then move the leg straight forward. Hold for another few seconds. Bring your leg back to the ground and repeat on both sides. Do 3 sets of 10 [2].
Arm raises/lifts
You can add arm resistance equipment here if you wish. Keep your arms at your sides and then bend your elbows 90 degrees. Raise and lower your arms toward the surface and back down. Keep the elbow bent the whole time. Repeat 3 sets of 10 [1]. You can use dumbbells to do underwater bicep curls as well.
Jumping jacks
At a standing position with arms at your sides, move your legs outward at the same time while also extending your arms above your head. Jump yourself back to the start standing position. Repeat 3 sets of 10 [2].
Pool planking
Take a pool noodle. Lean your body into a forward plank. You should submerge with the noodle. Your elbows will be facing down to the pool floor, and your feet will be touching the floor. Hold the position for a period of 15-60 seconds and then repeat 2-3 times [1].
Knee lifts
Lift one of your knees as if you are performing an underwater march. Hold for a few seconds and place your leg back onto the ground. Repeat 3 sets of 10 on either side.
Water lunges
Use a pool wall for support if you need to. Take a lunge forward or to the side, depending on the lunge you prefer to do. Don’t let any of your knees go past your toes [1]. Return to start and repeat. Change sides as well and perform 2-3 sets of 10. You can also do lunge walks across the length of the pool as well, instead of staying in one spot.
Aquatic push-ups
Place your hands on the edge of the pool. Use your arms to lift yourself up and slightly out of the water. Make sure your elbows are slightly bent. Hold for a few seconds and then slowly lower yourself back into the water. Repeat 3 sets of 10. Additionally, you can change this work out to be much easier by placing your hands against the pool wall and perform a diagonal push-up against it [1].
By Ashley Gresko
Blog Editing Consultant for Health Industry Designs
References:
[1] https://www.moveforwardpt.com/Resources/Detail/top-10-exercises-to-do-in-pool
[2]https://www.healthline.com/health/fitness-exercise/pool-exercises#benefits
