Swimming pools are no longer just for diving and laps. Whether you have a pool in your backyard, gym, local college or community recreation department, even nonswimmers can enjoy the fun and challenging workouts of aquatic exercise programs. Also known as water exercise, aquatics provide significant health and psychological benefits that help refresh the mind and body.
Body Benefits
Water exercises yield a wide range of health benefits. As your heart rate accelerates, your body burns calories and fat, but without the stress on your joints that land exercises exert. Water's three-dimensional effects also provide smooth resistance, helping to tone and strengthen the muscles of your entire body. In addition, aquatic exercises improve heart and lung function, increase muscle blood flow and help support an erect posture, a strong back, and defined abs and legs. As added bonuses, water exercises massage your tired muscles and aid in developing balance, coordination and flexibility.
Psychological Benefits
Cardiovascular exercise, such as aquatic exercises, release endorphins, which are compounds in your brain that reduce stress, increase feelings of well-being, and decrease depression and pain perception. The sensual and soothing environment of water promotes relaxation and improved sleep, helping you fall into a quicker and deeper slumber.
Equipment
Flotation belts offer safety in the water as well as providing back support. Adding resistance equipment, such as water dumbbells, foam noodles and webbed gloves, increases the intensity of your workout, especially on your thighs, buttocks and arms. You can perform water exercises in bare feet, but water sneakers and soft water fitness shoes protect your feet and provide a nonskid base. Wear a comfortable swimsuit, and consider wearing a bathing cap to protect your hair against harsh pool chemicals.
Water Exercises
Begin an aquatic exercise program with basic stretching and strengthening exercises. In chest-deep water, spend three minutes walking in each direction -- forward, backward and sideways. Perform shoulder-stretching wall flutters by bracing your back against the pool wall, grasping the sides and kicking. Continue to brace yourself against the pool wall and mimic bicycle pedaling. As you gain confidence, hold on to the pool sides and do squats, lateral leg raises and knee lifts. Marching and running in shallow water also yield benefits.
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