8 Essential Pool Exercises to Minimize Stress on Your Joints
Medically reviewed by Laura Campedelli, DPTMedically reviewed by Laura Campedelli, DPT
Water aerobics are low-impact exercises done in water, mainly swimming pools. These exercises have many health benefits, especially for those who cannot perform higher-impact movements. Water aerobics offers a full-body, low-impact workout.
This article explores the benefits of water aerobics, lists pool exercises that can work the major muscle groups, and explores which health conditions can benefit from water aerobics.
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How Water Aerobics Works
Water aerobics involves immersing in a pool of water and performing certain controlled movements as a form of exercise. Different types of water aerobics focus on various areas of health, including:
Strength
Interval training
Water aerobics usually are performed while immersed in water up to the waist or chest, usually with music playing and a certified instructor guiding the movements. You can also perform water aerobics on your own if you know the movements involved.
Other Names for Water Aerobics
Other terms for "water aerobics" are:
Aqua aerobics
Aquarobics
Aquafit
What Are the Benefits of Pool Exercises?
There are many benefits associated with water aerobics. Because of the low-impact and full-body nature of the exercises, people can expect to see improvements in:
Joint health: Water aerobics are gentler on joints, so they don’t put as much strain on those areas in the body.
Cardiovascular health: Water provides resistance during exercises that can improve cardiovascular health without overdoing it. Studies have shown that it can also help control blood pressure.
Strength: Because of the resistance in water, the muscles work harder in water than when performing the same activity on land.
Higher potential for weight loss: The resistance in water exercises burns more calories than performing the same exercises outside the water, which could lead to more weight loss over time.
What Health Conditions Can Benefit From Water Aerobics?
Some of the many health conditions that can benefit from water aerobics most include:
Arthritis
Chronic pain
Heart health and blood pressure
Mood disorders, including anxiety
Having obesity
Do You Need Any Special Equipment?
If you participate in water aerobics, you will need a towel and a bathing suit. Goggles and a swim cap are optional for those who wish to protect their eyes or hair from chlorinated water.
You do not need any other special equipment while performing water exercises as the water acts as extra resistance, making it a well-rounded workout.
However, you can use foam dumbbells or paddles to increase resistance. Other optional equipment includes:
Kickboards
Water-jogging belts
Wrist and ankle weights
A swimming bar
Pool Exercises for a Full-Body Workout
There are many types of full-body pool exercises you can do to help you reach your health and fitness goals. They include:
Walk in Water
The simple act of walking in water is a great way to get a full-body workout.
To perform this exercise, you will start by standing in waist-deep water with your feet planted on the bottom of the pool. Lengthen your spine by bringing your shoulders up and back and aligning your shoulders with your hips and knees.
After you are in a good starting position, walk through the water, putting pressure on your heel first and then your toes, as you would walking on dry land, while swinging your arms back and forth through the water. This exercise can be done for five to 10 minutes at a time.
Muscles Targeted in Water Walking
The muscles that will get the most attention while doing a water walk are the arms, core (your midsection), and the lower body.
Water Arm Lifts
Stand up to your shoulders in water. With your palms facing up, draw your elbows into your torso while lifting your forearms in front of your body up to the water’s surface.
Once at the surface, rotate your palms to face down and slowly move your forearms back down to your sides. For more resistance, this exercise can also be done using foam dumbbells. Repeat the action 10–15 times for one to three sets.
Muscles Targeted in Water Arm Lifts
Water arm lifts engage your core. It is also good for arm muscles.
Lateral Arm Lifts
The lateral arm lifts start in the same position as water arm lifts. The difference is that when you raise your arms, you raise them to the side until they are level with your shoulders.
You can repeat the exercise eight to 14 times and in one to three sets. You can also use dumbbells for this exercise.
Muscles Targeted in Lateral Arm Lifts
Lateral arm lifts target the entire upper body, including the arms, back, and shoulders.
Back Wall Glide
Back wall glides are performed by kicking yourself off the pool wall and floating on your back in the water as far as the kick takes you.
Once you stop floating away from the wall, plant your feet onto the pool floor and run back to the wall. This movement can be repeated for two to three sets of ten repetitions.
Jumping Jacks
Water resistance makes jumping jacks in the water much more difficult than on land. To perform jumping jacks in a pool, start by standing in chest-level water with your feet together and arms straight down your side.
Once in position, you can begin the jumping jack by swinging your legs out to the side and arms over your head at the same time before returning to your starting position.
Muscles Targeted in Jumping Jacks
The entire body, including your cardiovascular system, will get a workout during pool jumping jacks. You can add wrist or ankle weights for more resistance and to make the exercise more challenging.
Leg Shoots
Leg shoots are a dynamic exercise involving tucking your knees into your chest while in the pool and then thrusting your feet and legs out in front of you while you float on your back.
Repeat the movement, alternating between the above action and pushing your legs behind you and floating on your stomach. You can do eight to 12 reps and one to three sets of this exercise for maximum benefit.
Muscles Targeted in Leg Shoots
The core and lower back get the most work out of leg shoots, but your leg muscles also benefit.
High-Knee-Lift Extensions
High-knee-lift extensions are performed while standing in water that is waist deep. To do the exercise, you will engage your core and lift one leg up in a bent position until it is level with the water’s surface.
After holding this position for a few seconds, extend the leg out in front of you and hold again. After the hold period, move your leg back down through the water to the initial starting point while keeping it straight and flexing the foot.
Repeat on both legs for two to three sets of 15 reps per leg. You can also use weights on your ankles to increase resistance.
Muscles Targeted in High-Knee Lift Extensions
The muscles most likely to feel the effects of high-knee lift extensions are your core, glutes, and lower body.
Leg Kicks
Start leg kicks by holding onto the pool ledge or a kickboard, if available.
You will then perform different leg kicks in succession for one to three minutes. The order is as follows:
Flutter kick: Flutter your the legs while straight in front of you in small, alternating motions.
Scissor kick: Drag one leg forward and the other back in big movements.
Breaststroke kick: Bend your knees while bringing your feet together and moving them close to your buttocks. Then, point your toes, kick your legs out to the side, and bring your feet back together toward the starting point.
Dolphin kick: Push your chest and hips toward the bottom of the pool while keeping your legs together and kicking both legs in unison as if you have a mermaid or dolphin tail.
Are There Any Risks to Pool Exercises?
While you exercise in water, you may not notice how much you’re sweating. This can make it seem like you’re not working as hard as you actually are and can lead to dehydration if you are not careful. You should always drink lots of water before and after a pool workout to rehydrate your body.
If you cannot swim well, you should also avoid exercises that must be performed without a flotation device. Since pools sometimes are heated, choosing one that is 90 degrees F or below is essential so you don’t get overheated while exercising.
When to Stop Pool Exercises Immediately
Performing pool exercises can often seem easier than they are, leading to you overworking yourself. You should stop pool exercising immediately if you feel:
Dizzy
Nauseated
Faint
Pain in any area of the body
Pressure in the upper body or chest
Shortness of breath
Are Pool Exercises Good for Me If I Have a Health Condition?
Water aerobics is great for most individuals, whether completely healthy or with a chronic disease. Those with chronic disease, especially, can benefit from this low-impact exercise.
One study looked at the benefits of water aerobics in people with various health statuses. The results showed that people with the following conditions saw improvements after 12 weeks of regular water exercise:
Bone diseases
High blood pressure (hypertension)
Water Aerobics and Chronic Disease
It’s important that you speak to your healthcare provider before starting any new exercise regimen. While the benefits of water aerobics have been studied and proven effective, you should get the go-ahead from a medical professional before starting it on your own.
Related: A Water Exercise Routine for Back Pain
Summary
Water aerobics is a great way to get exercise without overdoing it on your joints and body. There are many types to choose from, and classes you can join that can be tailored to your unique needs. People living with various chronic diseases, such as Parkinson's disease, arthritis, and diabetes, can especially benefit from water aerobics.
Read the original article on Verywell Health.
