Aqua aerobics combines the low-impact benefit of exercising in the water with the cardiovascular strengthening of an aerobic workout. The natural resistance provided by water strengthens your muscles without stressing your joints and bones, while the sustained activity forces your heart and lungs to work harder. Aqua aerobics is safe for people of all fitness levels, even those who cannot swim. You may choose any aerobic exercise and modify it for the water. Walking is an aerobic exercise that is easily performed in the water.
Step 1
Stand in a pool in water that is waist- to chest-high. You may prefer to start with waist-high water and progress to deeper water as your fitness level increases. Wear a flotation device if you are in deep water or if you cannot swim. Your back should be straight and your abdominal muscles tight throughout the routine.
Step 2
Perform a warm-up activity that works the same muscles you will use during your aerobic routine. Warming up moves blood to your muscles and increases your body temperature. You can prepare your body ready for aqua aerobics by slowly walking in the water and moving backward, forward and sideways to work different muscle groups.
Step 3
Walk the length of the pool after warm-up. Walk by placing your heel down and rolling the rest of your foot forward.
Step 4
Move through the water while swinging your slightly bent arms as if you are walking on land. Maintain proper form. Don't walk on your tiptoes. Your body should be straight with no leaning or bending.
Step 5
Turn and walk back across the pool while swinging your arms and continue to walk and swing your arms for at least 10 minutes. Adults should engage in aerobic activities for weekly totals of 150 minutes of moderate intensity or 75 minutes of vigorous intensity.
Tips and Warnings
- Join an aqua aerobics class or group to help with motivation, form and safety. Increase the resistance to your arms in the water by wearing hand webs. Lift your knees as you walk to add intensity. Wear water shoes to help with traction as you walk in the water.
- Remember to replenish water lost during exercise, even while exercising in a pool. Talk to your doctor before beginning an exercise program.
Things You'll Need
- Water shoes
- Flotation device
- Towel
- Drinking water
Member Comments