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Working out in the convenience of your own pool or signing up for a water aerobics class are refreshing alternatives to working out in an overcrowded gym. Whether you enjoy Tai Chi, line dancing, street dance, kickboxing or other popular forms of gym-based routines, you can likely find an in-pool version of the same aerobic-based exercise.
Water aerobics is catching on because it allows for a low impact but vigorous workout that improves endurance, muscle strength, flexibility, posture, coordination, agility and balance, says MaryBeth Pappas Baun, a Houston-based wellness coach and certified aquatic exercise instructor. “Because body weight is as much as 90 percent less in the water, it greatly reduces stress on joints, bones and muscles,” she says.
Bringing your workout into the pool is also a great way to get the entire family involved. The kids will enjoy the chance to splash around, and nobody can refuse a refreshing dip on a hot day. Dory Berman, a water aerobics instructor at the Mount Auburn Club in greater Boston, says: “Exercising in the water is social, supportive, non-judgmental and non-competitive. Participants encourage and help each other, and make everyone feel welcome into the group.”
Participants range from everyday people looking for a better way to get healthy to professional athletes rehabbing an injury or cross training.
“Most of my clients are regular folks,” Baun says. “Before water workouts, they never could find a way to make exercise a regular part of their lives. Now they do.”
The Exercises
Baun offers nine water-based exercises you can try in your own pool.
1. Water walking: Stand upright in waist- to chest-deep water, with your abs firm and buttocks contracted to brace your spine in a neutral position. With your shoulder blades down and back and chest lifted, stride forward 8 steps, then back 4 steps. Keeping your arms relatively straight, slide them forward and back as you walk, in a motion opposite to your legs. Walk for 5 to 7 minutes.
2. Pedal jog: Jog in waist- to chest-deep water, treading afloat using your legs for as long as you can maintain you upright position. Breathe fully, but stop before you become short of breath.
3. Cross-country ski: Start in a standing position in waist- to chest-deep water, with your arms at your sides. Lift your chest and brace your spine in a neutral position. Hop up and bring your right leg forward while bringing your left leg back in cross-country ski motion. Hop up and switch legs, bringing your left leg forward as you bring your right leg back. Move your arms at your sides in a motion opposite your legs. Perform as many repetitions as you can while maintaining a firm, upright position.
4. Aqua ski: Perform the same motions as the cross-country ski in water deep enough to bring your feet off the bottom of the pool, with a water exercise device such as a vest, belt or noodle. Perform as many repetitions as you can while maintaining a firm, upright position.
5. Hydro jacks: Perform as many standard jumping jacks as you can in waist- to chest-deep water, while maintaining a firm, upright position.
6. Calf lift: Stand in waist- to chest-deep water, face the pool deck and hold on to the edge. Raise yourself up on your toes; then lower your heels to the floor. Repeat 8 to 16 times.
7. Toe lift: Start in the same position as the calf lift. Lift your toes so your forefoot lifts up, but your heels remain on the floor. Bring your toes back to the floor and repeat 16 times.
8. Pivoted dip: In waist-deep water, put one foot forward, one back, tighten your abs and drop your back knee down. Switch foot positions and repeat 16 times.
9. Upper arm curls: Stand in chest-deep water, with one foot in front of the other and bring your arms behind you with palms facing forward. Then bend your elbows keeping your upper arms motionless. Cup your hands and bring your palms toward your shoulders in an arc without lifting your palms out of water, then turn your palms over and lower them back down again. Repeat 8 to 16 times.
The Workout
Try this workout routine that incorporates the exercises above. Baun says, like any form of exercise, the key is to start out slowly within your comfort level, and then gradually build up on length of exercise.
Warm-up: 5 minutes of water walking and then, after building strength and endurance, pedal jog.
Stretch: 5 minutes of stretching. Stretch and hold for 10 seconds all body parts you intend to work out, including outer-thighs, lower-back, arms, front-of-thigh, shin stretch, shoulder shrugs, calves, hamstring, elbows and torso.
Aerobics: Start with 5 to 10 minutes of water walking or pedal jogging. Move on to cross-country ski, aqua ski and hydro jacks.
Muscle strengthening: For 5 to 10 minutes each, perform the calf lift, toe lift, pivoted dip, and upper-arm curls.
Cool down: Stretches again, but this time hold each stretch for 20 seconds.
*Before working out in your pool, please consult your physician to make sure water aerobics are suitable for your present health. It is highly recommended that you enroll in a class to learn how to properly perform any exercises before trying them out at home.
