Water exercises are beneficial for the body and can be performed by all ages. Working out in the pool helps you stay cool. It is also effective in preventing you from putting undue pressure on your joints. While swimming laps and engaging in water aerobic classes are excellent, you can vary your routine by incorporating some extra strength training and flexibility while you are in the water. An excellent and inexpensive tool to aid you in performing these types of exercises is the pool noodle.
Noodle Up
Hold the noodle horizontally, directly above your head with both hands. Extend your arms as far as possible. Stand up straight in the pool in chest-high water, if possible. Lean back as far as you can with the noodle by flexing your upper body. The goal is to get the noodle to touch the surface of the water without bending your arms and while keeping your feet on the bottom of the pool. Repeat this exercise 10 to 15 times. You can then alternate leaning your upper body to the left until the end of the noodle touches the water with you remaining upright and then slowly bring the noodle back up over your head. Keep your arms straight. Repeat this exercise to left 15 times and then switch to 15 repetitions on your right side. You can also lie back in the water with the noodle behind you and bend your body from side to side for extra flexibility training.
Noodle Down
There are two activities you can perform with the pool noodle held downward in front of you. Begin by bending the noodle until the two ends touch. Keep a firm grip with one hand on the two ends and grasp the bended "end" in your other hand. Push the noodle slowly under the surface of the water as far as you can. Then, slowly let it bring your arms back up. Repeat 10 to 20 times, depending on your fitness level.
For the second exercise, start by placing the noodle on top of the water horizontally in front of you. Then grasp the noodle with both hands as your arms are extended as far apart as possible. Bend your elbows and bring the noodle in towards you until it touches your body. Continue holding on while slowly allowing the noodle to return to its natural "straight" position.
Noodle Around
Wrap the noodle around the middle of your back. Using the noodle for leverage, bring your feet to the surface of the water in a "V" shape. You will be in a reclining position. Slowly extend your legs as far apart as possible and then bring them back together at the same pace. Work on full extension of your legs. Alternately, while the noodle is positioned around your back, you can keep your feet and legs together fully extended. You then bend your knees to your chest and then straighten them again. Do as many repetitions of these exercises as you can, and add a few more each session.
Noodle Under
A favorite pool noodle exercise is to "ride" the noodle with it under your body. Place the noodle between your legs, positioning your body in the center. Use your arms and legs to maneuver yourself through the water. You can use the front "crawl" stroke or try using breaststroke arm pulls and kicks (frog like) to propel yourself across the length of the pool. Add laps as your endurance allows and improves. This is an excellent full-body exercise. Concentrate on developing speed and full kicks with continuous arm movements.
Another exercise you can perform is to push the noodle all the way to the pool floor. You need step on it and try to keep your balance as long as possible. This simple exercise can help with coordination, if practiced often.
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