Exercising in the pool is great for people who suffer from arthritis, back pain and knee or hip replacements. Almost any exercise performed in a gym or on land can be incorporated into an aquatic environment, but with the benefit of little to no impact on the joints. Among the many benefits to exercising in a pool is increased resistance from all angles due to water viscosity, buoyancy and hydrostatic pressure, according to the Aquatic Exercise Association.
Jumping Jack
Performing a jumping jack in the pool is the same as if you were performing it on land, but with less impact on the knees. Start by standing with your feet together and arms relaxed next to you with your palms facing the lateral portion of thigh. Jump up as you simultaneously lift the arms up to the top of the water and spread the legs as wide as possible without bending the knees. To return to the starting position, jump and lower the arms as you bring your feet back together.
The Frog
Stand with your feet wider than shoulder width and slightly bent knees to submerge your body to shoulder depth. Without raising your body out of the water and using your arms for balance, spring both feet off the floor simultaneously toward each other. Attempt to make the heels of your feet come together about a foot or so off from the floor. Again, without lifting the body, quickly push the feet back out to return the legs to your starting position.
Jogging
Pool jogging is a great exercise for people who can't power walk, jog or run on land. Position yourself in the pool where you have space to jog across and back. Just as if you would jog on land, take off across the pool. Once you reach the other side, turn around and jog back. To increase the intensity of this exercise; jog forward across the pool and instead of turning around to return, jog backward to your starting position.
Power Lunge
When performing the perfect power lunge in the water, start with your feet hip-width apart and your toes facing forward. Leaving the left foot in place, take a big step forward with the right foot. Once your right foot is straight ahead of its prior position, contract the muscles of the abdominals and step your left foot back directly behind where it was. To begin this exercise, lower the body by flexing at your knees and immediately spring off your feet, lifting your body straight up. At the top of the jump, switch legs by driving your left leg forward and right leg back with both knees flexed. Control your body weight down to the floor and land softly on the balls of the feet to soften the impact.
References
- Aquatic Exercise Association: Losing Weight with Aquatic Exercise
- "Aquatic Fitness Professional Manual"; Aquatic Exercise Association; 2010
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