Looking for a workout that is easy on your joints, but still works your heart and major muscle groups? Water aerobics is all that, plus it's a fun and a comfortable way to keep moving in hot weather.
Water aerobics is usually done in a pool of chest-deep water, 82 degrees F to 86 degrees F. Cardiovascular fitness is the focus, but the routines - often done to music - can help you improve strength, flexibility and balance, too. Most people take a class to start. An instructor teaches you the basic steps. You don't have to know how to swim because your feet typically touch the pool bottom.
Water aerobics may be just the thing if you are a senior, are pregnant or suffer from arthritis or low back pain. Water buoyancy gives you support that reduces the stress of carrying your weight. In water, you're also less likely to get injured or to be achy or sore later.
Taking the plunge
A typical water workout lasts 40 to 50 minutes in an indoor or outdoor pool. As with any type of new exercise program, check with your doctor before you start.
During class, your instructor may pass out kickboards, small water barbells or foam cylinders to help you float or increase resistance. If the water is deep, you may be given a flotation device to keep you upright.
You'll start with a five-minute warm-up at poolside or in the water. From there, you may move on to knee lifts, jumping jacks, kicks or walking up and down the pool. Some people add kickboxing or circuit training to their water workout. The session should end with a five-minute cool-down.
Some people like to wear special water shoes or sneakers during class. This can give ankle support and keep you from slipping. Footwear can also protect you from cuts or scrapes if the pool's surface is rough.
Health benefits
Water aerobics may not raise your heart rate as much as running, but you will still get aerobic benefits. You'll generally burn 400 or more calories in a one-hour class. Working out three times per week will provide maximum fitness gains, such as:
- Strength and toning. Moving in water requires 12 to 14 times more muscle resistance than land exercise.
- Flexibility and range of motion. It's easier to move your joints in water.
- Cardiovascular. Aerobic activity stimulates HDL (good cholesterol), while deep breathing increases the oxygen your body absorbs.
- Circulation. Warm water helps to increase blood flow.
- Weight loss. You'll burn more calories in water due to resistance. Walking for a half hour burns 135 calories on land or 264 calories through deep water.
- Endurance. You can exercise longer in water without getting overheated or tired.
Water therapy
Your doctor or physical therapist may prescribe water exercise as therapy. When neck-deep in water, you only need to support 10 percent of your body weight. With less stress on your joints, you may be able to do exercises that would be too painful or hard to do on land. Swimming offers the same benefit, but without the social perks of a group class.
Aqua aerobics may be ideal for:
- Arthritis. Water workouts are a gentle way to move joints and muscles. Warm water can also decrease stiffness and pain.
- Osteoporosis. Water aerobics can help build muscle mass and improve balance and coordination. This can help reduce the risk of falls, too.
- Pregnancy. Besides being relaxing, being in the water relieves stress on a pregnant woman's back and joints, and can help reduce swelling. Her risk of a fall, trauma or overheating is lower in the water than in the gym.
Check with your doctor before you start any activity. Some health insurers will cover the cost of aquatic programs if your doctor recommends it.
