Aerobic exercise is any physical activity that boosts heart rate, induces deep breathing and increases the amount of oxygenated blood in the body. Water aerobics is a low-impact aerobic exercise that's easy on bones, joints and muscles, making it safe for almost anyone. Water aerobics is especially beneficial for older or overweight people, or those recovering from injury or undergoing physical therapy.
Strengthens Arms
The Office on Women's Health at the U.S. Department of Health and Human Services suggests 2.5 hours of moderate-intensity aerobic activity per week or 1 hour and 15 minutes of vigorous-intensity activity. Enroll in a water aerobics class at your local health club or practice aerobic moves on your own the next time you're at the pool. Ivy Larson, a fitness instructor in Jupiter, Florida, recommends a 20-minute water aerobics workout. To strengthen biceps and triceps, stand in waist-high water with your arms submerged and palms facing forward. Hold your elbows close to your body and bring your hands to surface level, making a 90-degree angle with your arms. Rotate your hands palms down and push against the water until your arms are straight at your sides. Repeat 12 to 15 times. Water offers natural resistance, but to make this exercise more challenging, wear water gloves or use water weights.
Strengthens Legs
Shedding unwanted pounds and maintaining a healthy weight are two benefits of aerobic exercise. Not only does treading water vigorously strengthen and tone your legs, it also burns 11 calories per minute. Larson suggests jogging in place, the bicycle kick and the flutter kick, switching every two minutes. To perform the bicycle kick, lean against the edge of the pool and extend your arms to either side of your body. Pedal your legs in front of your body under the water as if you were riding a bicycle. To perform the flutter kick, hold on to the edge of the pool and quickly kick your legs behind you.
Strengthens Abs
Your arms and legs aren't the only body parts that benefit from water aerobics. Water's natural resistance against your body when you move strengthens abdominal muscles. The pendulum swing is one exercise that targets your body's core. Stand in waist-high water and lean against the edge of the pool with your arms extended to either side of your body. Keeping your legs together, extend them in front of you and swing them to the right and left sides. Modify this exercise by extending your legs in front of you and tucking your knees to your chest.
Considerations
Wear water shoes in the pool for added traction and protection against rough surfaces. The chlorine in public pools can irritate sensitive eyes, so don't forget your goggles. When exercising in the deep end, a noodle can help keep you afloat. If you are unable to swim, wear a flotation device. Always consult with your physician before beginning any aerobic workout regimen.
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