Water aerobics is a great form of exercise for all age groups and fitness levels. The water provides buoyancy, which makes it significantly easier to move. Like land-based exercise, water aerobics can help to manage or reverse the signs of many chronic diseases and is often recommended for those who suffer with arthritis, multiple sclerosis, osteoporosis and even fibromyalgia. Since it is a non-impact form of exercise, there is no stress on your joints and it also serves as a fun way for those who have been sedentary to get back into a regular fitness routine. There is also great potential to lose weight, as you can burn up to 600 calories in one 45 minute water aerobics class.
Expectations
You do not need to know how to swim in order to participate in water aerobics. There are many forms of equipment used, such as floating devices to assist non-swimmers. You can also stay in the part of the pool where the water is waist deep or just above the waist. If it is your first time taking such a class, go at your own pace and rest assured that the instructor has the ability to modify exercises as needed.
Type of Exercise
Many land-based exercised can be performed in a pool. Walking, jogging and running are common, and devices such as water bells are used for exercises such as arm curls. Each class should begin with a warm-up and end with a cool down and stretching. Some of the most popular water exercises are the waist trimmer and the figure eight.
Waist Trimmer
With your back against the pool side, place one arm along the edge for support. Draw your knees into your chest and extend your legs straight ahead. Inhale while swinging your legs to your left, right and back to the center. Exhale while bringing your legs up in front of you and withdraw to the chest. Be sure to keep your back pressed against the pool wall through the motion.
Figure Eight
Stand with your feet shoulder-width apart and extended the arms in front of you holding a ball. Breath rhythmically while you push the ball under the water. Swing it into a figure-eight pattern through the water. You will feel the water's resistance throughout your upper body. Move in at a slow and steady pace in order to avoid strain on your shoulders and back. Be sure to maintain your posture and balance throughout this exercise.
Considerations
Consult with your doctor before beginning any exercise program. Check with your local arthritis foundation or YMCA for water aerobics classes in your area. Ask about the water temperature of the pool. Many older adults or those with fibromyalgia are sensitive to cool or cold water, so the warmer the water is, the more enjoyable the experience will be. Do not try to push through any form of pain and stop if you begin to feel dizzy or lightheaded.
References
- Health Central
- Arthritis Foundation
- Water Exercise; Martha White; 1995
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