Aquatic exercise is a fun and simple way to get in shape - even for people who are not great swimmers. Exercising in the water is ideal for individuals with joint and muscle problems and for people who are overweight because the water takes the pressure off of the body.
The warm temperature and buoyancy of the water is ideal for relieving body aches and pain. Water exercise increases your body temperature, which causes your blood vessels to dilate and increases circulation. Also, because water has a natural resistance, your muscles strengthen as you move against the water.
Benefits of Aquatic Exercise:
According to United Cerebral Palsy, aquatic exercise offers the following benefits:
- Benefits of Shallow Water Walking:
- Increases metabolism and strength.
- Improves muscles that have atrophied due to injury, illness, or general use.
- Improves balance and coordination.
- Provides recreation and socialization opportunities.
- Requires no swimming ability; which makes it possible for non-swimmers to participate.
- Benefits of Deep Water Running:
- Reduces in force to joints makes this activity mostly pain free; and
- Develops muscular and cardiovascular endurance.
- Benefits of Hydrostatic Pressure:
- Reduces blood pressure in those with hypertension.
- Relieves edema of the lower extremities.
- Reduces levels of spasticity among individuals undergoing rehabilitation.
Aquatic exercise can be fun for people of all ages, sizes, and fitness levels. All you need is a pair of water shoes, a noodle, water weights, hand webs, and a kickboard. Most equipment is easy to find at sporting good stores especially in the summer. If you can’t find swimming gear at a store near you, try searching the Web.
The Mayo Clinic offers these simple exercises to get in shape in the water:
Using a Noodle:
- Deep-Water Water Walking: With deep-water walking, start out in water that is up to your neck. Use the noodle to help you stay above the water. Place the noodle between your legs so that it’s higher in the back than in front. As you walk, move the opposite arm and leg forward. Avoid tilting too far forward, backward, or to the side.
- Leg Exercises: Tie the noodle into a knot around your water shoe. Stand with your back to the side of the pool in waist-high water, placing your arms on the pool edge for stability. Straighten your leg in front of you. Then flex your knee to about a 90-degree position. Return to the starting position and repeat.
Using Hand Webs:
- Arm Exercises: Stand in waist-high water with your arms down, your palms up and your elbows close to your body. Raise your forearms to the level of the water, keeping your elbows close to your body. Then switch direction and push your hands down until your arms are straight again.
- Water Walking: In water that is about waist-high, walk across the pool swinging your arms like you do when walking on land. Avoid walking on your tiptoes and keep your back straight. Tighten your abdominal muscles to avoid leaning too far forward or to the side. Use the hand webs to increase resistance and make sure to wear your water shoes to aid in traction.
Using Water Weights:
- Arm Exercises: Start with your arms at your sides. Grip the bar of the water weight with your palms facing up. Raise your forearms to the level of the water, keeping your elbows close to your body. Then turn the barbell over so that the palms of your hands face to the bottom of the pool. Push your hands down until your arms are straight again.
Using a Kick Board:
- Resistance Exercise: Standing up straight with your legs comfortably apart, tighten your abdominal muscles. Extend your arm to the side, and hold the kickboard on each end. Keeping your elbow close to your body, move the kickboard toward the center of your body. Return to the starting position and repeat.
Sources: The Mayo Clinic; United Cerebral Palsy; Arthritis Foundation.
