If you're looking for a change of pace in your regular fitness routine, consider aqua aerobics. Whether you just want to stay active or you have a health condition that makes land exercise difficult, working out in water provides a number of benefits. Like other aerobic exercises, it can help strengthen your heart, manage your weight, increase HDL (good) cholesterol levels and lower your risk of developing chronic diseases, according to the Mayo Clinic.
Water Walking
Walking in water is an excellent aerobic workout because it provides more resistance than walking on land. Stay in waist-high water so that you can move your feet the way you would on a track or road. Wearing water athletic shoes can help you to walk normally. As you walk across the pool, swing your arms to get your upper body involved. This exercise is a good choice for beginners, and you can increase intensity by using resistance equipment such as hand webs, according to the Mayo Clinic.
Water Cycling
Riding a bike is often cited as an aerobic exercise -- and you can bring the cycling motion right into the pool. While you can't bring a bicycle into the water, you can perform this exercise using a water noodle. Water noodles are long, soft tubes typically used as floats during swimming activities. Perform water cycling by sitting on the noodle and moving your feet and legs as if you're pedaling on a bike. You can increase your calorie burn by incorporating upper body action. Try moving your arms as if you're jogging or using dumbbells. Some dumbbells in varying weights are specifically made for aquatic exercise.
Aquatic Leg Exercises
Leg exercises performed in water provide both aerobic and strength-training benefits. Not only do they increase your heart rate, these exercises also improve muscle strength and stamina. While standing in waist-deep water, alternate kicking each leg out to the side. You can also stretch out your arms as if you're punching to increase intensity; water dumbbells can be used as well. You can also stand along the edge of the pool, facing the water while supporting yourself with the side of the pool. Alternate kicking your leg forward, then bending your knee at a 90-degree angle. The Mayo Clinic recommends tying a water noodle around your ankle while performing this exercise.
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