Exercise strengthens the heart and muscles, helps control weight, and reduces stress. While many aerobic and strength training exercises, such as running, walking and lifting free weights, could injure the bones, muscles and joints, non-weight bearing activities provide similar benefits without putting stress on the body. Exercising in a swimming pool offers an injury-reduced environment for aerobic and strength training activities that are suitable for people of all ages, including those with injuries and health concerns.
Exercise Guidelines
According to guidelines published in 2008 by the U.S. Department of Health & Human Services, American adults between the ages of 18 and 64 should engage in at least 2.5 hours of moderate-intensity aerobic exercise or 1.25 hours of vigorous-intensity aerobic exercise a week. They should also perform at least twice a week strength training exercises that involve all of the major muscle groups. Older adults as well as disabled adults of any age should avoid inactivity and be as physically active as possible.
Non-Weight Bearing Exercise
Weight-bearing exercises, such as walking, running and jumping, require your body to absorb stress every time your feet come in contact with the ground. Running and other high-impact activities are more likely to cause injury than low-impact exercises like walking, but all weight-bearing exercises can cause wear-and-tear on the joints, bones and muscles. When you perform non-weight bearing exercises in a swimming pool, on the other hand, your body weight is supported by the water, allowing you to work out with comparatively less risk of injury.
Swimming
Swimming involves moving horizontally through the water by kicking and making arm strokes. Since your feet do not touch the ground during lap swimming, the activity is a non-weight bearing exercise. This vigorous-intensity aerobic exercise also tones and strengthens muscles because your body must push against the resistance of the water to move through it. People who prefer to work out in groups rather than individually, as well as those who are afraid to put their faces in the water or who lack basic swimming skills, may prefer other forms of water exercise.
Water Aerobics
Water aerobics, also called aquacise or aqua exercise, combines aerobic and strengthening exercise, usually in a 50-minute group class set to music. Nearly anyone can perform water aerobics exercises although some classes are more vigorous than others. In chest-high water, your body weighs about 10 percent of its weight on land because the water supports it, according to Mary Beth Pappas Baun, author of "Fantastic Water Workouts." This effect changes with the depth of the water so choose a class held in deep water for a non-weight bearing workout rather than a shallow-water class.
Strength Training
You can do strength training in the swimming pool by using the resistance of the water and, if desired, equipment that increases the resistance. One exercise for strengthening and toning your arms begins by holding them out at your sides while you stand in chest-high water. Move your arms forward through the water until your fingers touch in front of you and then sweep them back to touch your fingers together behind you. To increase resistance, perform the same exercise holding foam water dumbbells. To make the exercise completely non-weight bearing, use a flotation noodle to keep your feet off the floor of the pool or perform it in the deep end while kicking or water jogging.
References
- Ohio State University Medical Center: Aquatic Therapy
- Ohio State University Medical Center: Aquatic Exercises: Aerobic Lower Body Strengthening
- Ohio State University Medical Center: Aquatic Exercises: Lower Body Strengthening
- “Fantastic Water Workouts;” Mary Beth Pappas Baun, M.Ed.; 2008
- “AARP Bulletin”: Water Works Aquatic Activity: A Painless Way to Stay Fit; Sid Kirchheimer; December 12, 2008
- “Spine-Health”; Regular Weight-Bearing Exercise; Scott Boden, M.D.; August 29, 2006
- U.S. Department of Health & Human Services: 2008 Physical Activity Guidelines for Americans: At-a-Glance: A Fact Sheet for Professionals
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