Though particularly beneficial for the elderly, obese and injured, aqua aerobics benefits people of any age and ability level. The buoyancy of the water makes aqua aerobics a low-impact form of exercise. When you are immersed waist-deep, the water supports about 50 percent of your body weight; when you are neck-deep, the water supports about 90 percent of your body weight. A range of fitness opportunities, including circuit, interval, shallow and deep water formats allows for high levels of energy expenditure with minimal strain on the body.
Heart Health
Like other forms of aerobic exercise, aqua aerobics promotes cardiovascular fitness. But one difference with aqua aerobics is a result of the water pressure, which facilitates blood circulation so your heart doesn't have to work as hard during a water workout. When working out in chest-level water, your target heart rate may be as much as 20 beats per minute lower than it would be with land exercise, according to the University of New Mexico. This means you should not use your heart rate to gauge the intensity of your workout.
Muscular Strength
Exercising in water creates added resistance that can help you develop muscular strength and endurance. Think of it as an alternative to lifting weights. You create resistance any time you cup your hands as you pull or push water away from you. If you use resistance devices such as hand webs or paddles you can increase the resistance for a more intense muscle-building routine.
Flexibility
Water aerobics can enhance your flexibility. The buoyancy of water allows you to move your joints in a wider range of motion than you could on land, which can help you achieve long-term flexibility without too much joint stress.
Weight Control
Regular water exercise can help reduce body fat. Because it is an aerobic activity, it offers an effective way to manage your weight whether your goal is weight loss or maintenance. You can burn 400 to 500 calories during an hour of aqua aerobics, according to the University of Akron.
Mental Health
Like other forms of exercise, aqua aerobics offers mental health benefits: It helps reduce anxiety, depression and stress. The warm water environment provides added benefits including relaxation and an improved mood.
References
- Centers for Disease Control and Prevention: Health Benefits of Water Based Exercise
- Spine Health: Pool Therapy to Relieve Osteoarthritis
- University of New Mexico: The Physiological Effects of Aquatic Exercise
- University of Akron: Aquatic Exercise Resources
- University of California Davis Health System: Aquatic Exercise is a Great Activity at Any Age
- American Council on Exercise: Get Into the Swim of Things
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