Benefits of Water Aerobics

Water aerobics routines provide a great low-impact workout, especially for older adults and people who don’t want to put too much stress on their joints.

According to the Centers for Disease Control and Prevention (CDC), adults should aim for 150 minutes of moderate-intensity exercise each week. This can help reduce your risk of developing heart disease and diabetes, strengthen your bones and muscles, and build your immunity, according to the CDC.

Doing water aerobics exercises can help you meet those activity goals — and they’re just plain fun. Learn more about the effects of water aerobics on your health, plus a suggestion for a pool-based workout to try.

About Water Aerobics

Water aerobics typically involves instructor-led classes, often set to music, according to Harvard Health Publishing.

You might work out in shallow water up to your waist or deeper water up to your shoulders or chest, and the exercises can sometimes involve props like foam dumbbells or paddles. According to Harvard Health Publishing, you may even find water aerobics classes that focus on mimicking Zumba, tai chi, or yoga moves.

Benefits of Water Aerobics

Aqua aerobics is a good workout. And due to the water’s buoyancy, it’s light on your joints and muscles, according to St. Peter’s Health. For this reason, it’s considered a non-weight-bearing exercise, according to Cleveland Clinic.

Although the water makes exercising easier on joints and muscles, its resistance simultaneously forces your body to work harder to move around and may even burn more calories than similar exercises on land, according to Harvard Health Publishing. For this reason, it may help you maintain or lose weight, depending on your fitness goals.

For example, walking in water burns more calories than walking on land. In a study published in 2018, practicing water aerobics for 50 minutes twice per week for 12 weeks improved explosive strength, reduced systolic blood pressure, and reduced body fat mass.

Water aerobics is a well-rounded workout that can improve heart health, reduce stress, and improve both endurance and strength, according to Mayo Clinic. Plus, water-based exercises target your heart and your muscles at the same time, according to Harvard Health Publishing.

It also works your core, as you brace to perform the water-based exercises properly. In one small study in people who had undergone lumbar fusion, aqua exercise plus home exercise improved trunk flexor strength.

Finally, even just being in the water can help your body move oxygen more efficiently to the muscles you’re working out, according to AARP. Many people also find the water therapeutic, since it may help loosen joints and relax muscles, and some experts suggest it as an option when you’re recovering from an injury or managing chronic back pain.

Water Aerobics Routines

Many types of water exercises exist, and if you’re new to this type of workout, you may want to find a class with an instructor who can ensure you’re performing the moves correctly.

If you’re already comfortable with water-based workouts, this is a good routine to follow. You could also choose to do an upper-body day and a lower-body day, breaking up the routine throughout the week.

Whatever you choose, try to repeat these exercises for the suggested number of reps or until you’re tired. If you need to do fewer than the suggested number of reps, that’s fine, too.

You may want to check out the tips that follow this workout before getting started, so you can exercise safely and successfully.

Water Exercises for Your Upper Body

These exercises, recommended by Mayo Clinic, can work out your arms, shoulders, and core. If you don’t have the equipment needed, you can do the exercises without it. You’ll still get some good resistance from the water.

Repeat each exercise 12 to 15 times or until you’re tired. You can start with just one set of each exercise, working your way up to three sets as you become comfortable with the movements.

Resistance Exercise Using a Kickboard

  • Stand with your feet shoulder-width apart. Hold a kickboard sideways, with your right arm holding the back (farthest from your body) and your left arm holding the front (closest to your body).
  • Move the kickboard out to the right, then back to the middle. Keep your left arm close to your body as you perform the movement. Switch arms to work the other side, this time keeping your right arm close to your body.

Arm Exercise Using Hand Webs

  • Stand with your feet shoulder-width apart and your hands by your sides, with your palms facing forward.
  • Spread your fingers to make use of the water resistance in between your fingers. Bend your elbows and keep them close to your body.
  • Pull your hands to the surface of the water, keeping your wrists straight. This motion is similar to doing a biceps curl.
    Then, turn your hands so your palms are facing down. Push your hands back down through the water to rest beside your body.

Water Exercises for Your Lower Body

These exercises, also recommended by Mayo Clinic, can work your legs and core. Once again, if you’re exercising without the equipment, you’ll still get some good resistance from the water.

Repeat each exercise 12 to 15 times or until you’re tired. You can start with just one set of each exercise, working your way up to three sets as you become comfortable with the movements.

Deep Water Walking With Hand Webs

Water walking is exactly what it sounds like: walking in water. A flotation belt can keep you upright while you’re exercising, or you can use a pool noodle to help you remain upright.

  • If using a pool noodle, place it in between your legs, with a shorter length in front and longer in back. This is necessary for deep-water walking in water levels up to your shoulders.
  • Avoid leaning forward too much. Keep your back straight and your core engaged. Keep your hands out to your sides with your palms facing forward. You can use hand webs (i.e., your fingers spread wide) to add more resistance.
  • Walk as you typically would on land (although this will feel like walking in slow motion, due to the water’s resistance).
  • Start with three laps across a pool. If you feel good, see how many laps you can do. You can also try walking back

Noodle Leg Lifts

  • If using a pool noodle, tie it around your right foot. (For a visual of how the tied noodle should look, you can check this website.)
  • Stand with your back facing the side of the pool. You can hold on to the side of the pool with your arms to help keep your balance, if needed.
  • Lift your leg up straight in front of you. Bend your knee to pull your leg in, then straighten it again and return to the starting position.
  • After doing all your repetitions on one foot, tie the pool noodle (if using) to your left foot and perform the exercise on the opposite side.

 

Source: EveryDayHealth.com