Water aerobics is a form of aerobic exercise that is performed in a pool with special equipment, such as water weights or floating belts. This equipment adds resistance and buoyancy to a workout. The most common form of water aerobics is swimming, but jogging, skiing, and walking backwards in the water are also part of the workout plan. The water keeps perspiration to a minimum and takes the stress off of the joints that traditional exercise can cause, leading to better bone health.
Step 1
Warm up before any workout routine. Stretching is important to reduce the risk for cramps and muscle damage. Stretch the arms, legs, back and neck, making sure that you are completely relaxed before entering the water.
Step 2
Using gentle movements, start out by slowly moving your arms in a swimming motion. Move your legs in a light kicking motion. This will further loosen your muscles and joints, making your workout more comfortable. This is also good for improving range of motion.
Step 3
Start doing jumping jacks and marches to add oomph to your workout and use buoyancy. Remember, your body is 90 percent water and when you are in the pool, the water you are in will help you stay afloat.
Step 4
Keep in mind that balancing with a noodle or other floatation device will help with stability in the water.
Step 5
Cup your hands and act like you are scooping the water out of your way. Try kicking your legs high as well. This will provide resistance and work the muscles of your extremities and midsection. The harder you push against the water, the more resistance you will feel.
Step 6
Leave the pool and start your cool down stretches. Make sure to stretch your arms, legs, back and neck once again.
Tips and Warnings
- Perform water aerobics for at least an hour, three to four times a week. Knowing how to swim is not required. Water should be at least waist high but no more than chest level.
Things You'll Need
- Swimsuit
- Swimming or bathing cap
- Swim shoes
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