Water aerobics enables you to perform movements and routines similar to those in a traditional aerobics class while keeping your body supported and cushioned from the jarring impact of standard on-ground aerobics moves. The American Council on Exercise indicates that the water's support and buoyancy makes you feel about 90 percent lighter. You can perform water aerobics in the privacy of your own home in either an above-ground or in-ground pool, as long as the water is at least waist deep.
Step 1
Stand in waist- or chest-deep water and march in place for several minutes as a warm-up. Bend your arms at the elbow. Swing your arms back and forth through the water as you march. The warm-up period will acclimate your body to the water temperature and warm up your joints and muscles.
Step 2
Stand with your feet close together on one side of your pool. Take a large step toward the opposite side of your pool with your left foot. Bring your right foot to meet your left. Continue side stepping until you reach the other side. Side step back to the original side, leading with your right foot. Hold your arms away from your body for balance. Vary the movement by walking forward and backward.
Step 3
Lift one foot off your home pool's floor. Keep your knee straight as you continue lifting your leg toward the water's surface. Push your foot back to the pool floor and lift the other leg. Hold onto the side of the pool or use a pool noodle until you can stay balanced in the center of the pool. Alternate lifting your legs for a count of 20.
Step 4
Spread your legs hip-width apart. Hold your arms along the water's surface away from your body. Jump up in the water and bring your feet and hands together. Jump up again and return your feet and hands to their starting position. Perform 15 jumping jacks.
Step 5
Hold a water hand weight in each hand. Stand up straight and extend your arms straight from your body so your hands are skimming the surface of the water. Twist your waist from side to side, keeping your arms even with the surface of the water. Alternate twisting 20 times.
Step 6
Stand with your back against your pool's edge. Lift your left knee up and push away from the pool wall. Skip across the width of the pool. Try to lift your leading leg so your upper thigh is parallel to the pool floor with each step. Move your arms under the water for added resistance. Canada's National Ballet School advises to increase or decrease your intensity level and speed as needed.
Tips and Warnings
- Play music during your workout to keep your workout pace quick and rhythmic. Walk in place after your workout to allow your heartbeat to return to normal. Hold a pool noodle above your head as you march across the pool to add an upper body workout. Wear aqua shoes to protect your feet.
- Consult your doctor before beginning an exercise program. Arrange for a friend or partner to be at your home when you exercise in the water. Avoid exercising or swimming alone at home, as recommended by the American Red Cross. Verify you have a reaching pole, flotation devices and a first aid kit near the pool area.
Things You'll Need
- Hand water weights
- Aqua shoes (optional)
References
- American Council on Exercise: Get Into the Swim of Things
- American Red Cross: Do Your Part, Be Water Smart!
- Arthritis Foundation: Water Walking
- National Multiple Sclerosis Society: You Can...Exercise in Water
- Sandusky County YMCA: 10 Top Reasons Why You Should Exercise in Water!
- Canada's National Ballet School: Cardio-Fit
Member Comments