Water aerobics is a way to exercise without putting undue pressure on your joints. Working out in a pool offers cardio benefits and builds strength, according to the National Institutes of Health. And you don't have to be a swimmer -- or pay for classes. You can perform water aerobics on your own in the shallow part of the pool.
Arm Exercises
"AquaPulse Magazine" recommends a simple workout to strengthen your arms. Stand in the water with your legs apart, and lift your straight arms to the side at shoulder height. Using your chest and shoulder muscles, bring your hands together in front of your chest as in a clap, and open them back to the side position. Keep your arms straight as you push the water back and forth. Add barbells for more resistance in the shoulders, back and chest.
Walking
Walking in water is an aerobic exercise especially good for conditions such as arthritis, according to Spine-Health. For a workout that doesn't harm your joints, walk forward and backward along the shallow end of the pool. Increase your speed or carry hand weights to make this exercise more strenuous.
Running
Run in the water for a safe, beneficial workout, recommends the Stretching Institute. Swing your arms back and forth just like you would on land, and keep your body relaxed. Take smooth strides, keep your head up and make sure your chest is straight or bent a little forward. You can alter your workout by imitating Nordic skiing in the pool. With arms and legs straight, push through the water instead of the snow.
Flexibility Exercises
You can use a styrofoam noodle to develop flexibility, according to "AquaPulse Magazine." With your arms straight and in a V shape, hold onto each end of the noodle -- it will probably bend into a horseshoe. With the noodle on the surface of the water, slowly twist from the waist to one side. Stay to the side for about 5 seconds. Twist back to center, and repeat on the other side. Keep your hips facing forward during the exercise.
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