This is the best time to get into the water. If you want to stay healthy while trying something new, not too hot or too cold, you might be interested in aqua fitness. Aquafitness offers a wide range of exercises that take advantage of the natural resistance of water, and personal trainer Demario Johns says Aquafitness exercises are versatile and can improve muscle strength while minimizing impact on the body. , says it provides a full-body workout that can improve endurance, flexibility, and cardiovascular health. .
“Aquafit is ideal for people with arthritis, joint pain, or those recovering from an injury because the buoyancy of the water reduces the impact on the joints,” Johns says. “The water helps with movement, so you can exercise without the strain that comes with land-based training.”
He said aqua fitness, such as swimming and water aerobics, is a great way to get your heart rate up without taxing your body. It strengthens the heart and lungs, improves circulation and increases endurance without the risk of overloading the joints.
“The resistance of the water engages muscles throughout the body in every movement. This resistance works multiple muscle groups simultaneously, promoting strength, tone, and coordination in the legs, core, arms, and back.” Johns said.
Here are some effective aqua fitness exercises and how to perform them, even if you can’t swim.
aqua jogging
How to do it: Stand in chest-deep water and mimic the motion of jogging or running. You can also use a buoyancy belt in deeper water to jog without touching the bottom.
Benefits: Great for improving cardiovascular health, leg strength, and endurance without the impact of regular running.
underwater walking
How to do it: Walk back and forth against the resistance of the water until it’s waist to chest deep. You can increase strength by lifting your knees higher and using hand paddles to increase arm movement.
Benefits: Improves leg strength, coordination, and balance with less impact on joints.
leg lift
How to do it: Stand next to the pool wall for support and lift one leg to the side, front, or back while keeping it straight. The resistance of the water will strengthen your leg muscles.
Benefits: Tones your thighs, hips, and glutes while strengthening your core muscles for balance.
flutter kick
How to do it: Hold onto the edge of the pool or use a kickboard. Perform quick alternating kicks from the hips, keeping your legs straight and your head above the water.
Benefits: Strengthens your core, hips, and legs while improving cardiovascular endurance.
water squat
How to do it: Stand in waist-deep water with your feet hip-width apart. Bend your knees and get into a squat position, then return to a standing position. Push water along the way to increase resistance.
Benefits: Builds leg strength, especially the quadriceps, hamstrings, and glutes, while improving core stability.
jumping jack
How to do it: Perform jumping jacks underwater. It’s the same as on land, but movement is slower due to water resistance.
Benefits: A full-body cardio workout that works your arms, legs, and core.
Treading water
How to do it: In deep water, move your arms in a circular motion and kick your legs to stay afloat. You can change the intensity by making the kick faster or harder.
Benefits: Builds upper body, leg, and core strength while improving endurance and coordination.
water bicycle
How to do it: In deep water, lean back while holding on to the edge of the pool or using a flotation device. Perform the biking motion with your legs, just like you would when riding a bicycle.
Benefits: Strengthens your core, quadriceps, and hamstrings and improves your endurance.
board
How to do it: Stand in shallow water, grab a pool noodle in front of you, and lean forward until your body is in a straight line, engaging your core. Hold it down for about 30 seconds to 1 minute.
Benefits: Strengthens core muscles and improves balance.
water push-ups
How to do it: Stand at the edge of the pool and place your hands on the edge. Push your body up and away from the pool wall, then lower your body down.
Benefits: Works your chest, shoulders, and triceps while using water to reduce strain.
