Water exercise has been proven beneficial for improving cardiovascular capacity and strength, as well as alleviating depression and anxiety. The Centers for Disease Control and Prevention confirms that water exercise is a good activity to use to improve your overall health and fitness. If you enjoy the water but are not a strong swimmer, you don't have to give up on using a swimming pool for exercise. Instead, choose pool activities that don't require swimming.
Water Walking
Spend 30 to 60 minutes walking or jogging in the shallow end of the pool, traveling from one side of the pool to the other. The Arthritis Foundation notes that water walking has gained in popularity because the water's buoyancy provides a near-weightless form of exercise that's easy on the joints. You can join a class or exercise on your own. Perform the workout in waist- to chest-deep water, walking just like you would on land. Increase the difficulty of the workout by jogging, raising your knees higher or adding water dumbbells or hand webs for increased resistance. Like any other form of cardiovascular exercise, aim to perform at least 30 minutes most days of the week.
Water Cycling
The world of group cycling has met the world of aquatic fitness. Swimming pool fitness manufacturers have developed a number of aquatic cycles that can roll in and out of the swimming pool for group cycling classes in the water. The water benefits cycling in two ways: first, the water's buoyancy decreases the pressure commonly experienced on your back, hips and knees on land-based bikes; second, the water's natural resistance works against the bike's pedals to increase the intensity of the workout for better results. Pools with a zero-depth, beach-like entry point are more likely to offer water cycling classes because the cycles are easier to roll into and out of the pool.
Water Aerobics
Water aerobics offers a tried and true option for individuals averse to swimming laps. Similar to land-based fitness classes, water aerobics classes come in a variety of forms and difficulty levels. You may find classes in Ai Chi, a form of aquatic Tai Chi, aquatic dance, or even aqua step and weight classes. In addition to a wide-variety of fitness options, water aerobics classes offer you the chance to socialize with other class members and build community bonds. Research class options at your local swimming pool before committing to one, as you may prefer a certain class or instructor over another.
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