Exercising in the water is a good way to work out without placing stress on your feet, legs and joints. You don't need any equipment except a flotation device to help you balance while you perform your water aerobics exercises, but you might want to wear water shoes for stability. You control the duration and intensity of your workout, and it's easy to add repetitions as you gain strength and endurance. Always consult with your health care provider before beginning any new exercise program.
Warm-up Exercises
Start your water aerobics workout by walking across the shallow end of the pool. Rather than turning to go back to your starting point, try walking backward. Move your arms as if you were walking on land. On your second lap, run or walk as quickly as you can. Next, walk in place for 30 seconds, lifting each knee as high as you can. Finally, alternate legs as you kick forward, then backward. Tuck a noodle underneath your arms and shoulders for balance, if needed.
Working Out
Cycle in the water by straddling a noodle and moving your legs as if you were riding a bike. Keep your back straight and use your arms to balance yourself. Cycle moderately fast for two minutes, fast for two minutes, then moderately fast for another two minutes. Repeat this exercise two to four times, or alternate it with another exercise such as jogging. In chest-high water, with your back straight and your shoulders back, push off with your toes. Lift each knee high and land on the balls of your feet. At the same time, keep your fingers straight and move your arms through the water as you would if jogging on land. Jog moderately fast for two minutes, fast for two minutes, then moderately fast for another two minutes. When you're ready to increase the length of your workout, perform each routine once more, gradually increasing from five repetitions to 10.
Stretches
Hold a noodle in front of you, supporting your arms. With toes pointed, stretch your right leg out in front of you, then behind you. Alternate legs and repeat the stretch two to three times. Next, stretch your right leg out to the side and back to a standing position. Alternate legs and repeat two to three times. Stand in chest-high water and hold your arms straight out in front of you. With your palms facing downward, push your arms down until they're beside your hips, then push them back to the starting position. Repeat this stretch two to three times, returning your arms to the starting position. Turn your palms upward and push your arms down until they're beside your hips, then push them back up. Repeat this stretch two to three times.
Cool-down
Run slowly or walk across the shallow end of the pool for 10 minutes, followed by floating on your back for as long as you like.
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