Aquatic exercise builds strength by providing a natural form of resistance that results in less stress to your joints than regular exercise, according to MayoClinic.com. Water walking, aquatic jumping jacks and other activities also benefit the majority of your muscles and joints in one workout. Your body cools faster in the water, which lessens your risk for overheating. Always work out with another person and check with your doctor to ensure the activity won't interfere with your existing health conditions.
Aerobic Water Walk
Start by wading to waist level in the water. Attempt to walk with your back straight using the same arm movements you use on land. Take full steps with your feet rather than your tiptoes. Reduce your chance of falling forward or to one side by tightening the muscles in your abdomen. Move to deeper water based on your comfort level and consider the use of an exercise float to help you stay above the surface. Keep the float highest in the back. Try jogging when you are ready to add additional resistance to your workout.
Aquatic Ski Jump
Stand with the water at least to your chest and extend your right leg out as if you were taking a normal step. Keep your foot flat and ensure your left leg is the length of a step behind your body. Let your left leg rest on the ball of your foot. Pretend you are gripping ski poles by extending your right arm forward and your left arm behind your torso. Attempt a small jump in the water and then reverse your legs and arms. Ensure proper alignment by working your legs and arms in opposition to each other so that your left foot and right arm are forward at the same time.
Aerobic Arm Builder
Foam barbells enhance your workout by delivering underwater resistance to help build muscles. Begin with your arms down at your sides and then, with your palms up, grip the barbells firmly. Lift your forearms up to water level and ensure your wrists are straight. Keep your elbows as close as possible to your sides. Rotate the barbells so that your palms are facing the bottom of the lake or pool. Extend your hands downward so that your arms are straight.
Aquatic Jumping Jack
Begin by standing in water that is up to your chest or lower based on your level of fitness. Keep your legs together and your arms against the sides of your body. Jump by moving your legs apart slightly more than the width of your shoulders, while extending your arms outward but still below the water's surface. Avoid slouching your shoulders and ensure your head remains up. Attempt a second jump and then return to your original position.
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