What Effects Provided By Water Aerobics Help Make The Exercise Beneficial?

Water aerobics, a cardiovascular and strength training exercise routine performed in a swimming pool, is suitable for just about anyone regardless of age, weight or physical limitations. A typical water aerobics workout helps to improve strength, flexibility, endurance and cardiovascular fitness. And, since water aerobics is typically done in groups and is set to music, this form of exercise tends to improve mood as well.

Reduced Risk of Injury

Working out in a pool reduces the risk of injury to your muscles, joints and bones because water supports your body. In fact, depending on the depth of the water, the stress on your body can be as little as 10 percent of what it would be if you performed the same exercise on land, according to the American Council on Exercise. Buoyancy in the water makes it possible for people with physical limitations due to conditions, such as obesity, arthritis and musculoskeletal injuries, to work out without pain or the risk of injuring themselves.

Burns Calories

Water aerobics, considered a moderate-intensity activity, burns about 145 to 380 calories in 30 minutes, according to FitnessforWeightLoss.com. The exact amount burned depends on your weight, as well as the length and intensity of the exercise period. A person who weighs 150 pounds, for example, burns about 145 calories in 30 minutes. A 200-pound person burns about 190 calories in 30 minutes; a 250-pound person burns about 240 calories; and a 400-pound person burns about 380 calories. According to MayoClinic.com, a 160-pound person burns the same amount of energy -- 292 calories -- performing water aerobics, playing volleyball, performing tai chi or bicycling less than 10 mph.

Tones and Strengthens

Working out in water increases the resistance your body encounters with every movement so even the cardiovascular portion of the routine helps to strengthen and tone your muscles. The movements designed for strength training do not require special equipment, but you can add ankle cuffs, water weights or webbed gloves to increase resistance if desired, says MaryBeth Pappas Baun, author of "Fantastic Water Workouts." Just cupping your hands during upper body workouts and making larger movements in the water can create a similar effect.

Improves Flexibility

People with arthritis or other physical limitations can improve their flexibility by working out in warm water, according to Baun. Joint pain sufferers tend to keep their bodies still to reduce pain, but immobility leads to stiffness, weakness and, ultimately, more pain. Water exercise, on the other hand, allows the individual to move the joints gently through a normal range-of-motion supported by the buoyancy of the water. Individuals with arthritis should avoid using equipment that increases the resistance of the water unless they can use these devices without pain and they should reduce their workouts during periods of inflammation of the joints, cautions Baun.