Water can provide an effective and safe way to exercise because there is plenty of resistance and you are constantly supported by the water. In addition to providing a good general workout, exercises done in water can be helpful for back pain, arthritis, muscle and joint problems or other conditions. Always warm up before beginning any type of exercise to avoid an injury. Try swimming, walking or running in the pool. These are good cardiovascular activities that will prepare your body for specific exercises. You can do specific exercises in the pool for your legs, ankles and toes.
Water Marching
Stand up straight in chest-high water and take strides. Walk as if you are marching on land, extending your arms and legs. The water resistance keeps the march slow and provides a good workout. Stretch your limbs as much as you can, pointing your toes and moving your arms back and forth as you walk. Begin doing this exercise for about 2 minutes and you should be slightly breathless. You can march in the water for a longer period of time as you gain endurance.
Jumping Jacks
Jumping jacks will strengthen leg muscles and contribute to cardiovascular health. Stand in chest-deep water with your feet flat on the pool floor and your arms down by your sides. Bend your knees and jump off the bottom of the pool as high as possible. When you jump, kick your legs out to the side and swing your arms above your head. Land with your knees bent and your feet apart. Do 10 jumping jacks initially and increase the number as your fitness level improves.
Leg Lifts
You can tone your legs with front and side leg lifts. Hold onto the side of the pool and do leg lifts to the front and then to the sides. Repeat each type of lift 15 times several times a week. You can also exercise your legs by holding on to the side and stretching your legs out behind you. While in this position, try kicking while counting to 30.
Ankle and Toe Exercises
If you have arthritis, these exercises may be beneficial for your ankles and feet. You can do them while sitting in a spa or sitting or standing in a pool. Completely submerge your ankle and foot in water.
Ankle bend: Sit against the side of the spa or pool. Straighten your legs, bend your ankles and point your toes down, then up. Repeat three to eight times on each side.
Toe curl: Curl your toes on the left foot down and then up. Repeat with the right foot. Repeat three to eight times on each foot.
Ankle circles: Sit against the side of the spa or pool and straighten your legs. Make large inward circles with the foot by moving from the ankle. Repeat the exercise making outward circles. Repeat three to eight times on each foot.
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