Swimming is an effective way to get a cardiovascular workout and burn a lot of calories. According to Fitness magazine, the continual resistance from the water engages every major muscle group with an enormous range of motion and trims fat. According to Tustin, California-based trainer, Greg Moe, vigorously treading water burns 11 calories a minute, which is equivalent to running six miles per hour.
Water Walk
The Mayo Clinic suggests starting with water walking, a low impact aquatic exercise that keeps pressure off the bones, joints and muscles, and is beneficial to people with arthritis. In waist-high water, walk across the pool swinging your arms. Keep your back straight and walk with your feet flat on the floor of the pool. Tightening your abdominal muscles will help you stay erect.
Treading Water
You don't even have to be a good swimmer to tread water. While it's easier to do in the deep end, as long as you avoid using the floor to support your weight, you can tread water in shallow water. Make small, circular motions with your arms and with your legs make a motion as if you're riding a bike.
Knee Kicks
In an article about exercises for knee pain, Los Angeles television station KTLA reports that holding the side of the pool while kicking your legs exercises the same muscles as leg lifts and squats. This exercise is helpful for people with patellofemoral pain syndrome, a condition caused by overuse, injury or loss of cartilage, resulting in pain in the front of the knee.
Beach Ball Roll
Holding a firm beach ball to your chest, float on your back with your legs extended and your feet together. Using your entire body, do a 360-degree roll, engaging your shoulders, back, legs and abdominal muscles. Do this exercise for 30 seconds.
Arm Exercises
Arm exercises in the water are similar to biceps and triceps curls. Instead of using weights as resistance, the water acts as the resistance. Stand with your feet shoulder-length apart. Hold your arms straight down by your sides, hugging your elbows against your body. Bending your arms at the elbow, raise your forearms until they break the surface of the water and push your arms back down to the starting position. Do these moves steadily and controlled so that you feel the resistance in your upper arm muscles.
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