Water aerobic exercises are performed in the pool. These exercises are an alternative style of resistance training and vary in intensity, depending on your ability and personal preference. Water aerobics workouts can be beneficial for people of any age -- even if you don't know how to swim. Since water exercises provide numerous health benefits and are gentle on the joints, they are an effective choice if you have health ailments such as chronic arthritis.
Shallow Water Jumping Jacks
To perform shallow water jumping jacks, stand in water that comes approximately up to your stomach. Begin the exercise with your feet together and your arms at your sides. Begin jumping while you bring your arms above your head, just like a jumping jack that you would perform in a gym. The jumping jack motions will be slower due to the resistance that the water will be placing on your arms and legs. Alternatively, your arms can remain in the water at all times as you use a small range of motion to hold them straight out before returning back to your sides. For the best results, perform this exercise for three minutes. You can also use jumping jacks as a separation exercise as you move from one exercise to the next.
Pool Walking
Pool walking gives you beneficial aerobic exercises with the resistance of the water. To begin, get into water that is chest-deep. If the water is shallow, you may have to squat down slightly. Walk around the perimeter of the pool. If needed, hold onto the side of the pool to maintain your balance. Ensure that your feet touch the bottom of the pool at all times to decrease the odds of suffering an injury. To prevent slipping, you may want to use exercise shoes that are made specifically for the pool. To burn more calories, consider adding hand floats or hand weights to your routine. Walking at a faster pace and doing a power walk burns additional calories as well. If you want to mix up the muscles that are being worked, you can also walk backward around the pool's perimeter.
Straight Leg Kicks
Straight leg kicks get your heart rate up while working the muscles in your legs. To perform the exercise, kick one of your legs out in front of you while standing in place in the water. Bring the leg back to the original position and kick with the other leg. Keep your knees as straight as possible with each kick. To add more intensity to the workout, jump between each kick. The more force you use to kick in the water, the greater the resistance will be.
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