Exercising in water provides additional resistance to movement while lowering the amount of pounding the body takes. Water workouts are a tremendous way to burn calories and strengthen muscles. Water exercise is usually done in a pool, but some workouts can be performed in a hot tub or jacuzzi, provided you take safety precautions.
Aerobic Exercise
The water's resistance restricts movement in a pool. Nevertheless, aerobic exercises can be done in water provided it is deep enough based on your height. Marching across the pool is one of these exercises. Start by standing upright in chest-deep water and take long strides, extending the arms and legs as far as they will go. Keep it up until you are slightly out of breath.
Jumping jacks can also be performed in a pool, although they can be a rigorous undertaking for beginners. Start in water up to your shoulder, with your feet flat on the bottom of the pool and your arms at your sides. Bend your knees and jump straight up, separating your feet as wide as you can and bringing your arms up above your head. Pull your feet back together as you land and return your arms to your sides. Start with 10 repetitions and work your way up.
Toning Exercises
Toning muscles can be achieved in water without the need for weights, as the water provides the resistance to muscle movement. Tone your legs by standing in water up to your hip with your feet spread apart. Bend your knees and slowly squat as far down as possible, then return to standing. Do five to 10 repetitions of these crunches. If balance is an issue, hold onto the edge of your pool, hot tub or jacuzzi and use the edge to balance yourself, but not to pull yourself back up after a crunch, as it will lessen the impact on your body.
Stretching Exercises
Stretching is a good idea before any exercise routine, and stretching itself is a valuable exercise, especially for novices. Doing even low-impact exercising in warm water can increase blood flow and promote better circulation and cardiovascular activity. Side stretches can be done by standing sideways to the wall of the pool, holding onto the wall with one arm fully extended. Your feet should be flat on the bottom of the pool, and feet flat on the pool floor. Breathe in while your move your other arm overhead, then breathe out as you slowly move your hips away from the wall of the pool.
A total body stretch can also be accomplished in the pool with a little more involvement. Face the wall of the pool and hold the edge tightly in your hands. Tuck your legs up and press your feet against the side of the pool while inhaling. On your exhale, move your hips back slowly, as far as you can without straining your back muscles or locking your knees. All stretches should be repeated in repetitions of 10.
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