Swimming is a great cardio and toning workout, but some people aren't comfortable swimming, or don't know how. This doesn't mean they have to stay on dry land to improve their health, however. There are plenty of exercises that can be done in the swimming pool with feet safely on the bottom, and the benefits are just as good.
Benefits
Exercising in the pool is easy on the joints and muscles, with the water easing the impact of every move. Pushing against the water makes for good resistance training, and your blood vessels dilate when exposed to the warmth of the water, improving circulation. Aquatic exercise is especially helpful for people with arthritis and other joint problems. But don't think you're getting off easy: "Fitness" magazine notes that treading water burns as many calories per minute as running 6 mph.
Walking
An easy start to your water workout is simply walking across the pool in water that comes about to your waist. Keep your feet flat on the bottom of the pool; if you have problems with slipping, many companies make water shoes to give you traction. Swing your arms as if you were walking on the street. For added oomph, wear webbed gloves designed for water exercise to increase resistance and give your arms a workout too.
Once you have mastered this, you can move to deeper water, about shoulder-high, if you feel secure doing so. You can even jog instead of walk to intensify your workout.
Upper-Body Exercises
You don't need to hit the weight room to work your biceps, triceps and shoulders. You can use webbed gloves or barbells designed for water exercise to do curls, raising your hands against the resistance of the water. Another option is to take a kickboard and hold it out to your side, perpendicular to the water's surface. Use both hands to hold it, and swing the hand holding the far edge toward the middle of your body; if you were the center of a clock, viewed from above it would look like your hand was sweeping from 3 o'clock to noon. Reverse sides once you're tired.
Lower-Body Exercises
You can hang on to the edge of the pool to do a modified can-can kick to exercise your legs. With your back to the pool's wall, lift your leg straight out in front of you, and before you return it to its original position, bend the knee 90 degrees. For added resistance, tie a water noodle around your ankle.
Full-Body Exercise
Hold on to the pool's edge, facing the wall, in water that comes to your chest. Put your other hand under the water against the wall, fingers pointing down, to keep yourself stable. Keeping your legs and feet floating at water level, initiate a kick from your abs and hips that makes its way through your feet -- think of how a dolphin swims. You should be trying to make the biggest waves you can for 30 seconds. This works your back, abs, butt and legs.
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