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How Often Do You Have to Do Water Aerobics to Benefit?

by 
author image Van Thompson
Van Thompson is an attorney and writer. A former martial arts instructor, he holds bachelor's degrees in music and computer science from Westchester University, and a juris doctor from Georgia State University. He is the recipient of numerous writing awards, including a 2009 CALI Legal Writing Award.
How Often Do You Have to Do Water Aerobics to Benefit?
How Often Do You Have to Do Water Aerobics to Benefit? Photo Credit: Wavebreakmedia/iStock/GettyImages

Water aerobics is a low-impact form of exercise that gets your heart pounding, improving cardiovascular health and potentially reducing your risk of heart attack and stroke. The amount of time you need to spend on water aerobics depends upon your lifestyle, fitness goals and whether you're doing other types of exercise.

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Exercise and Lifestyle

Most people these days have fairly sedentary jobs. They work in an office and sit at a desk for several hours a day. To reverse the effects of this and to stay in good health, you need to do a certain amount of exercise each week. Ideally, you'd find time to exercise most days of the week, doing a mix of cardiovascular exercise, strength training and stretching.

People with more active jobs who are on their feet a lot of the day may need to do less exercise, depending upon the nature of their work. Check with your doctor to find out how much exercise you should be doing each week.

Weight Loss

Water aerobics aids weight loss because it burns calories. If you want to lose weight or maintain your current weight, the American College of Sports Medicine recommends 200 to 300 minutes of aerobic exercise per week. This equates to an hour of water aerobics most days of the week.

Thirty minutes of water aerobics burns about 120 calories if you weigh 125 pounds, 149 if you weigh 155 pounds and 178 calories if you weigh 185 pounds. Combined with a healthy diet, doing 200 to 300 minutes of water aerobics each week can help you create the calorie deficit needed for weight loss.

The amount of time you'll need to spend to lose weight depends also on the intensity of your workout routine, how quickly you want to lose weight and how much weight you need to lose.

Read more: Pros & Cons of Water Aerobics

Maintaining Health

Even if weight loss is not your goal, you still need to exercise to ensure a healthy heart, protect against diseases such as diabetes and reduce your risk of certain cancers. The Centers for Disease Control and Prevention recommends that all adults do a minimum of 150 minutes of moderate-intensity aerobic activity each week. That's equivalent to two and a half 60-minute water aerobics classes each week.

For greater health benefits, the CDC recommends increasing aerobic activity to 300 minutes a week, which is equivalent to five 60-minute water aerobics classes weekly.

General Recommendations

The frequency with which you need to do water aerobics is affected by your other workout routines. If you spend time doing other aerobic activities such as running or cycling, you can spend less time doing water aerobics.

There's also no specific upper limit on how much time you can spend on water aerobics. Instead, let your body be your guide. If you feel achy or exhausted, take a day off; but if you feel up to doing an hour or more a day and don't have any medical contraindications, you can certainly work toward this goal.

Read more: Water Aerobics Benefits

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