Are you tired of your usual fitness routine?

Why not switch things up and try aquatic exercise?

Not only does exercising in water provide a full-body workout, but it also eliminates some of the drawbacks of land-based exercises.

During the hot summer months, there's nothing more refreshing than burning calories while being immersed in water.

And in the winter, a heated indoor pool can keep you comfortable no matter how chilly it is outside.

Discover the benefits of water workouts and try these 8 pool exercises that target the major muscle groups in your body.

 

What are the benefits of pool exercises? 

Exercising in a pool can intensify the same workouts you would perform on land due to the denser resistance of water. This increased resistance can fully engage your muscles and accelerate calorie burn in a shorter duration. Aquatic exercise allows you to get a great cardio workout, while also increasing your:

• strength
• endurance
• flexibility

The buoyancy of water not only offers additional support to your muscles and joints, but also enables you to engage in more intense workouts with reduced impact on your body compared to land-based exercises.

According to the Centers for Disease Control and Prevention (CDC)Trusted Source, it’s especially helpful for people who have joint conditions, such as osteoarthritis and rheumatoid arthritis.

It’s also a gentler form of exercise for pregnant women and people who have:

• osteoporosis
• fibromyalgia
• balance issues
• joint injuries

 

 

Do you need any special equipment? 

When you participate in an aquatic class at a fitness center, you can expect the facility to furnish all necessary equipment. In fact, certain pools may even boast water treadmills, ellipticals, and bikes for your convenience.

Remember to bring:

• a towel
• swim cap
• a pair of goggles

If you’re going to work out on your own, you may want to buy some of the following gear:

• Wrist or ankle weights. These strap-on weights can increase the resistance of your arm and leg movements in water. Find these online.
• Foam dumbbells. Lightweight when dry, they become heavy when you put them in water. Shop for them online.
• Hand paddles or resistance gloves. Both types of equipment can boost your strength training in water. Check out hand paddles and resistance gloves online.
• Kickboard. A great tool for many drills, it allows you to hold on and stay afloat while doing core and lower body workouts. Find them online.
• Buoyancy belt. This can keep your head above water so you can do arm exercises without treading water. Shop for one online.

 

 

Pool exercises for a full-body workout 

1. Walk in water

Water walking is an excellent exercise to begin with as it allows you to experience how to generate resistance. This activity effectively targets your arms, core, and lower body. To intensify your workout, you may opt to use hand or ankle weights.

1. Start off walking in shallow water, around waist height.
2. Lengthen your spine and walk by putting pressure on your heel first and then your toes, instead of walking on your tiptoes.
3. Keep your arms at your side, in the water, and move them as you walk.
4. Engage your core and stand tall as you walk.
5. Continue walking for 5-10 minutes.

2. Water arm lifts

This workout is designed to enhance the strength of your arm muscles. Incorporating foam dumbbells into your routine will provide an additional level of resistance.

1. Stand in water up to your shoulders.
2. Hold the dumbbells at your side, with your palms facing up.
3. Draw your elbows in close to your torso as you lift your forearms to the height of the water.
4. Rotate your wrists to turn your palms facedown.
5. Lower your arms back to the starting position.
6. Do 1-3 sets of 10-15 reps for each exercise.

3. Lateral arm lifts

This exercise is recommended to utilize foam dumbbells when performing this upper body targeted exercise.

1. Stand in water up to your shoulders.
2. Hold the dumbbells at your side.
3. Raise your arms to the side until they’re level with the water and your shoulders.
4. Lower your arms back down to your sides.
5. Do 1-3 sets of 8-14 repetitions.

4. Back wall glide

This exercise helps to activate the muscles in your core and lower body.

1. Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall.
2. Push off from the wall and float on your back as far as you can.
3. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall.
4. Continue this exercise for 5-10 minutes.

5. Jumping jacks

Jumping jacks work the muscles in both your upper and lower body. You can add resistance with wrist and ankle weights.

1. Stand in water at chest level.
2. Start with your feet together and your arms at your side.
3. Jump by moving your legs outward and, at the same time, bringing your arms over your head.
4. Jump again to return to the starting position with your feet together and your arms at your side.
5. Do 1-3 sets of 8-12 repetitions.

6. Leg shoots

This dynamic exercise works your core, low back, and legs.

1. Keep your feet off the bottom of the pool during this exercise.
2. Tuck your knees into your chest.
3. Explosively press your feet and legs out in front and float flat on your back.
4. Draw your knees back into your chest.
5. Press your legs out behind you so you’re floating on your stomach.
6. This is 1 repetition. Do 1-3 sets of 8-12 repetitions.

7. High-knee lift extensions

This exercise can strengthen the muscles in your core and lower body. Add ankle weights to increase the difficulty.

1. Stand in water at waist height.
2. Engage your core as you lift your right leg, bending your knee until your leg is level with the water.
3. Pause with your leg lifted for a few seconds.
4. Extend your leg straight out and hold this position for a few seconds.
5. Slowly lower your leg down, keeping it straight.
6. Repeat this move with your left leg.
7. Continue for 5-10 minutes.

8. Leg kicks

This exercise works the muscles in your core and legs. Use ankle weights to make it more challenging.

1. Hold onto the pool ledge or hold a kickboard.
2. Flutter-kick your legs.
3. Scissor-kick your legs open and closed.
4. Do a breaststroke kick with your legs.
5. Follow with dolphin kicks.
6. Do each kick for 1-3 minutes.

 

 

• You may sweat more than you realize when you’re working out in water, so stay hydrated by drinking plenty of fluids before and after you work out.
• Use a floatation device if you’re not a strong swimmer, like a buoyancy belt or floatation vest.
• Avoid working out in a pool that’s heated above 90°F (32°C).

Stop exercising if you feel:

• lightheaded or dizzy
• unable to breathe
• nauseous
• faint or weak
• pain or pressure in your chest or upper body

 

 

Engaging in water workouts is a highly effective means of enhancing your cardiovascular fitness and simultaneously fortifying the major muscle groups in your body.

Pool exercises are particularly beneficial for individuals who suffer from joint problems or injuries, as well as expectant mothers or those who experience balance difficulties.

It is advisable to consult with your physician prior to commencing any new exercise regimen or if you have any health-related concerns.

 

What Are the Top 12 Benefits of Swimming?

Overview

You may have heard that experts recommend adults engage in 150 minutes of moderate activity or 75 minutes of vigorous activity each week.

Swimming is an exceptional way to work your entire body and cardiovascular system, burning almost as many calories as running without the impact on your bones and joints.

It's no surprise that swimming is the fourth most popular activity in the United States.

There are numerous benefits to be gained from regularly swimming laps. Keep reading to discover the advantages of swimming and how to seamlessly incorporate it into your routine.

1. Works your whole body

One of the biggest benefits of swimming is that it truly works your entire body, head to toe. Swimming:

• increases your heart rate without stressing your body
• tones muscles
• builds strength
• builds endurance

There are various strokes you can use to add variety to your swimming workout, including:

• breaststroke
• backstroke
• sidestroke
• butterfly
• freestyle

Swimming is a fantastic workout as it targets various muscle groups, and the water offers a low-impact yet effective resistance. Regardless of the stroke you choose, you engage multiple muscle groups to propel yourself through the water.

2. Works your insides, too

Swimming not only provides a great workout for your muscles, but also strengthens your cardiovascular system by improving the health of your heart and lungs. In fact, research suggests that swimming may even decrease your risk of mortality, with swimmers having about half the risk of death compared to those who are inactive. Additionally, studies have shown that swimming can help lower blood pressure and regulate blood sugar levels.

3. Is appropriate for people with injuries, arthritis, and other conditions

Before embarking on or resuming any exercise regimen, it is crucial to obtain your physician's consent. Swimming, on the other hand, is a low-risk workout alternative for most people with:

• arthritis
• injury
• disability
• other issues that make high-impact exercises difficult

Engaging in activities such as swimming and cycling may even aid in reducing pain and improving recovery from injuries. According to a study, individuals with osteoarthritis reported significant reductions in joint pain and stiffness, as well as experiencing less physical limitation.

What's even more intriguing is that there was minimal disparity in the advantages experienced by both groups. This suggests that swimming offers many of the same benefits as commonly recommended land exercises. If you're seeking alternative water-based activities, consider these water exercises tailored for individuals with arthritis.

4. Good option for people with asthma

Swimming is an excellent activity for individuals with asthma, particularly in the humid environment of indoor pools.

In addition to being a fun and refreshing way to exercise, swimming also involves breathing exercises such as breath-holding, which can help expand lung capacity and improve breathing control.

However, some studies suggest that the chemicals used to treat pools may increase the risk of asthma. It is important to discuss any potential risks with your doctor and consider finding a pool that uses salt water instead of chlorine.

5. Beneficial for people with MS, too

People with multiple sclerosis (MS) may also find swimming beneficial. Water makes the limbs buoyant, helping to support them during exercise. Water also provides a gentle resistance.

In one studyTrusted Source, a 20-week swimming program resulted in significant reduction of pain for people with MS. These people also showed improvements with symptoms like fatigue, depression, and disability. Learn more about water therapy for MS.

6. Torches calories

Swimming is an efficient way to burn calories. A 160-pound person burns approximately 423 calories an hour while swimming laps at a low or moderate pace. Swimming at a more vigorous pace can burn up to 715 calories an hour for an individual of average weight. However, a 200-pound person engaging in the same activities can burn between 528 and 892 calories an hour, while a 240-pound person may burn between 632 and 1,068 calories an hour.

When comparing these figures to other widely practiced low-impact activities, it is noteworthy that a person weighing 160 pounds would only expend approximately 314 calories by walking at a pace of 3.5 miles per hour for an hour. Similarly, an hour of yoga would only burn around 183 calories, while an elliptical trainer would only result in a calorie burn of 365 in the same time frame.

7. Improves your sleep

Regular aerobic exercise, such as swimming, has been shown to have the potential to improve sleep quality.

In a study conducted on older adults suffering from insomnia, participants reported experiencing an overall improvement in their quality of life and sleep patterns after engaging in regular aerobic exercise. 

This suggests that swimming could be a beneficial activity for those looking to improve their sleep. The study can be found in a trusted source.

Nearly 50 percentTrusted Source of older persons experience some level of insomnia, so this is excellent news. The study centered on a comprehensive range of aerobic exercises, encompassing the elliptical, Stairmaster, bicycle, pool, and exercise videos.

Swimming is a highly inclusive form of exercise that caters to individuals with physical limitations that may deter them from other activities such as running. This makes it an excellent option for older adults seeking to enhance their sleep quality.

8. Boosts your mood

ResearchersTrusted Source evaluated a small group of people with dementia, and saw an improvement in mood after participating in a 12-week aquatic program. Swimming and aquatic exercises offer more than just psychological benefits for individuals with dementia. Exercise has been shown to boost mood in other people, as well.

9. Helps manage stress

Researchers surveyed a group of swimmers immediately before and after swimming at a YMCA in New Taipei City, Taiwan. Out of the 101 individuals surveyed, 44 disclosed experiencing mild depression and stress due to the fast-paced nature of life. However, following a refreshing swim, the number of individuals who still reported feeling stressed plummeted to a mere eight.

Although further research is required in this field, the researchers have deduced that swimming has the potential to be an effective and efficient method for rapidly alleviating stress.

10. Safe during pregnancy

Swimming can offer a plethora of benefits for both expectant mothers and their little ones. In one studyTrusted Source in animals, research has revealed that the swimming behavior of a mother rat has the ability to modify the brain development of her offspring, potentially safeguarding them against hypoxia-ischemia, a neurological condition.

However, further investigation is required to confirm these benefits. In addition to its potential advantages for the child, swimming is an activity that can be safely undertaken during all three trimesters of pregnancy.

Another studyTrusted Source shows no adverse effects of swimming in chlorinated pools while pregnant. In fact, expectant mothers who engaged in swimming activities during the early to mid-stages of their pregnancy exhibited a reduced likelihood of experiencing preterm labor and congenital abnormalities.

It is important to note that although swimming is generally deemed safe during pregnancy, certain women may have limitations on physical activity due to pregnancy complications.

It is advisable to consult with your physician prior to commencing any new exercise regimen during pregnancy, and if you are experiencing complications, inquire about safe activities.

11. Great for kids, too

Kids need a minimum of 60 minutesTrusted Source of aerobic exercise each day. Swimming can be an enjoyable pastime that doesn't have to feel like a tedious task. Unlike traditional exercise routines, swimming offers a more relaxed and informal approach to working out.

There are a variety of options available to encourage your child to stay active in the water. Structured swimming lessons and participation in a swim team are both excellent choices. Additionally, unstructured swim time provides a great opportunity for kids to get moving and have fun.

12. Affordable

Swimming can be a cost-effective alternative to other forms of exercise, such as cycling. Numerous pools provide affordable membership rates, while certain public schools and facilities offer complimentary swim hours or a fee based on your income level.

If you're still worried about the expenses associated with joining a pool, it's worth checking with your employer or health insurance provider. Many of them provide reimbursements for individuals who participate in fitness programs.

If you're looking to dive into the world of swimming, your first step will be to locate a nearby pool. Fortunately, numerous gyms and community centers provide lap swimming opportunities, as well as water aerobics and aqua-jogging classes. It's a good idea to compile a list of the facilities in your vicinity that offer a pool, and then visit them to determine which one best suits your lifestyle and budget.

Prepare your muscles

To begin your fitness journey, it's best to take it slow. Consider starting with strength training at the gym to work your muscles before diving into the water. Incorporating exercises such as assisted or unassisted pull-ups with double-digit reps can be a great way to get started.

Squats and deadlifts of your bodyweight or overhead presses of half your bodyweight are also good practice.

If you’re having trouble, consider asking a personal trainer for help with form.

Swim lessons

For those who are completely new to swimming, taking swimming lessons can be highly advantageous. These lessons are available in both private and group settings, and will teach you a variety of strokes, breathing techniques, and other useful tips to help you maximize your workout.

To find adult swimming lessons near you, try checking the U.S. Masters Swimming database by your ZIP code.

Follow the pool rules

When you take a dip, it's important to adhere to pool etiquette. Typically, there are designated slow, medium, and fast lanes. To determine the appropriate pace for you, simply inquire with the lifeguard about each lane's classification.

When passing someone in front of you, it is recommended to do so on the left-hand side. As you enter and exit the pool, it is important to avoid actions that may create waves or disrupt other swimmers, such as jumping.

Additionally, keeping your nails and fingernails trimmed can prevent accidental scratching of other swimmers.

Swimming is generally considered a safe form of exercise for most individuals.

However, as with any physical activity, there are inherent risks involved. If you have any pre-existing medical conditions or injuries, it is advisable to consult with your physician before engaging in swimming laps. It is always a wise decision to seek medical clearance before embarking on a new exercise regimen.

People with skin conditions like psoriasis, for example, may get more irritated in the chlorinated pool water. Your doctor is your best resource for guidelines unique to your health.

The following swim safety tips can help reduce your risk from swimming:

• Swim in areas that are designated for swimming, like pools and roped off sections of lakes and other bodies of water. If possible, swim in areas that are supervised by lifeguards.
• If you aren’t swimming with lifeguard supervision, bring a buddy.
• Consider taking swimming lessons if you’re new to the sport. You can enroll in age-appropriate classes through the Red Cross and through other programs in your area.
• Swimming outdoors? Wear sunscreen of at least SPF 15 or higher to protect your skin. You may also want to avoid swimming between the hours of 10 a.m. and 4 p.m. when the sun is highest in the sky. Learn more about choosing sunscreen.
• Don’t forget to drink water, even if you aren’t thirsty. You may feel cool from the water, but you can get dehydrated while swimming. Drink plenty of water and avoid drinks with alcohol or caffeine in them.
• Children should always be supervised when near water. Never let children swim alone to avoid the risk of drowning.

If you're new to exercising or seeking a fresh challenge, take the plunge and dive into the pool. Swimming offers a plethora of advantages for your physical, mental, and emotional well-being.

After mastering the fundamentals, challenge yourself by swimming laps for 20 to 40 minutes while maintaining a heart-pumping pace. Remember to stay hydrated and take breaks when needed. Above all, enjoy yourself!

Pool exercises for a full-body workout 

1. Walk in water

Water walking is an excellent exercise to begin with as it allows you to experience how to generate resistance. This activity effectively targets your arms, core, and lower body. To intensify your workout, you may opt to use hand or ankle weights.

1. Start off walking in shallow water, around waist height.
2. Lengthen your spine and walk by putting pressure on your heel first and then your toes, instead of walking on your tiptoes.
3. Keep your arms at your side, in the water, and move them as you walk.
4. Engage your core and stand tall as you walk.
5. Continue walking for 5-10 minutes.

2. Water arm lifts

This workout is designed to enhance the strength of your arm muscles. Incorporating foam dumbbells into your routine will provide an additional level of resistance.

1. Stand in water up to your shoulders.
2. Hold the dumbbells at your side, with your palms facing up.
3. Draw your elbows in close to your torso as you lift your forearms to the height of the water.
4. Rotate your wrists to turn your palms facedown.
5. Lower your arms back to the starting position.
6. Do 1-3 sets of 10-15 reps for each exercise.

3. Lateral arm lifts

This exercise is recommended to utilize foam dumbbells when performing this upper body targeted exercise.

1. Stand in water up to your shoulders.
2. Hold the dumbbells at your side.
3. Raise your arms to the side until they’re level with the water and your shoulders.
4. Lower your arms back down to your sides.
5. Do 1-3 sets of 8-14 repetitions.

4. Back wall glide

This exercise helps to activate the muscles in your core and lower body.

1. Hold onto the pool ledge, tuck your knees into your chest, and press your feet into the wall.
2. Push off from the wall and float on your back as far as you can.
3. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall.
4. Continue this exercise for 5-10 minutes.

5. Jumping jacks

Jumping jacks work the muscles in both your upper and lower body. You can add resistance with wrist and ankle weights.

1. Stand in water at chest level.
2. Start with your feet together and your arms at your side.
3. Jump by moving your legs outward and, at the same time, bringing your arms over your head.
4. Jump again to return to the starting position with your feet together and your arms at your side.
5. Do 1-3 sets of 8-12 repetitions.

6. Leg shoots

This dynamic exercise works your core, low back, and legs.

1. Keep your feet off the bottom of the pool during this exercise.
2. Tuck your knees into your chest.
3. Explosively press your feet and legs out in front and float flat on your back.
4. Draw your knees back into your chest.
5. Press your legs out behind you so you’re floating on your stomach.
6. This is 1 repetition. Do 1-3 sets of 8-12 repetitions.

7. High-knee lift extensions

This exercise can strengthen the muscles in your core and lower body. Add ankle weights to increase the difficulty.

1. Stand in water at waist height.
2. Engage your core as you lift your right leg, bending your knee until your leg is level with the water.
3. Pause with your leg lifted for a few seconds.
4. Extend your leg straight out and hold this position for a few seconds.
5. Slowly lower your leg down, keeping it straight.
6. Repeat this move with your left leg.
7. Continue for 5-10 minutes.

8. Leg kicks

This exercise works the muscles in your core and legs. Use ankle weights to make it more challenging.

1. Hold onto the pool ledge or hold a kickboard.
2. Flutter-kick your legs.
3. Scissor-kick your legs open and closed.
4. Do a breaststroke kick with your legs.
5. Follow with dolphin kicks.
6. Do each kick for 1-3 minutes.