Water Aerobics

How It Works

Take the plunge and try this low-impact workout that builds muscle strength and boosts your endurance.
It's fun, and it can be as challenging as you like.

A water aerobics class typically lasts an hour. An instructor will lead you through a series of moves, often
set to music to keep you motivated.

Each water aerobics class includes a warm-up, cardio and strength-training exercises, and a cooldown.
Expect exercises like water walking, bicep curls, leg lifts, and kickboard moves. You won't be swimming,
and most water workouts are done in the shallow end of the pool.

The buoyancy of the water is easy on your joints. That makes water aerobics a good choice if you have
joint problems, chronic pain, or are recovering from injury. It's also popular among seniors and pregnant
women.

Though it's low-impact, you can make the workout harder. For example, do more repetitions of each
move or go faster during the workout. An advanced class might include underwater interval training.

Intensity Level: Medium

You'll rev up your heart rate, but the water won't jar your joints.

Areas It Targets

Core: Yes. Most water aerobics classes include lunges, side leg lifts, and other moves that work your abs
and other core muscles.

Arms: Yes. Moves like underwater bicep curls will work the arms. Pool noodles and kickboards can also
be used for added resistance.

Legs: Yes. Walking, jogging, jumping jacks, and underwater kicks are popular in water aerobics workouts.

Glutes: Yes. Squats, lunges, and high knee kicks help tone your glutes.

Back: Yes. Low-impact water workouts can help strengthen back muscles and ease back pain.

Type

Flexibility: Yes. Water aerobics helps improve your flexibility.

Aerobic: Yes. Even low-impact water aerobics will get your heart rate pumping.

Strength: Yes. The resistance of the water helps tone muscles and build strength.
Sport: No. This is a fitness activity, not a sport.

Low-Impact: Yes. Water aerobics is a great low-impact workout.

What Else Should I Know?

Cost: You’ll need to register for classes at a gym or community center that offers water aerobics.

Good for beginners? Yes. Water aerobics is an excellent workout if you’re new to exercising.

Outdoors: You can do water aerobics in outdoor pools when the weather allows.

At home: If you have a pool, you can do a water aerobics workout at home.

Equipment required? Yes. You need access to a pool. Instructors often use pool noodles, kickboards, and
foam weights designed for water aerobics classes (rec centers provide this equipment).

What Dr. Melinda Ratini Says:

Water aerobics are just about perfect. Even though being in the pool seems very relaxing, it is still giving
your heart and muscles a great workout. Water exercise can even put you in a better frame of mind.

It’s great if you don’t like to sweat but really want a good workout. There are classes for every fitness
level, and you can get in your cardio as well as your strength training, all in the same session.

Water aerobics are not for you if you prefer a fast-paced, heart-pounding workout. Even though your
underwater moves use more energy and burn more calories, they are much slower than if you did them
on land.

Is It Good for Me If I Have a Health Condition?

It's always good to check in with your doctor before starting a new workout.

Water aerobics is a great way to improve your heart health. It can lower your blood pressure and your
“bad” LDL cholesterol while raising your “good” HDL cholesterol.

If you have diabetes, water aerobics can help you shed extra pounds while you stay cool in the pool. Like
other aerobic exercises, it will help keep your blood sugars under control. But it is easier on the feet than
most other exercises. This is important because diabetes can cause problems with the nerves and blood
flow to your feet, making you more likely to get injured.

Your doctor can tell you if you need to make any changes in your diabetes treatment plan. Tell your
instructor or the lifeguard that you have diabetes, and keep your medical alert jewelry on when you're in
the pool.

Exercising in water is great if you have arthritis or problems with your knees or back. You will put less
pressure on those aching joints, and be able to spend more time working out. It can help your joints
move better and hurt less. It will also help you lose extra weight, so you can be more joint-friendly even
out of the water.

There are many water-based exercise programs for people with disabilities as well. Check your local
YMCA or fitness club to see what is offered.

If you are pregnant, exercising in water takes a load off your back, legs, and feet. You will feel as light as
you did months ago while getting some activity. As long as you have been active before becoming
pregnant and stay healthy, you will likely be able to continue at the same fitness level.

5 fitness benefits of aqua aerobics

Burns calories

Aqua aerobics is a mix of strength and cardio workouts which is done in the face of water resistance. This
ensures the body gets a full workout. Keeping in mind factors like cardio activity, weight, water
temperature, volume and buoyancy, you can burn between 400 and 500 calories per hour of exercise.

Increases muscle strength

Because water flows in multiple directions, the resistance in the pool can range from four to 42 times
greater than air. Therefore, the muscles get a rigid workout. According to a 2007 study, 12 weeks of
regular aqua aerobics exercise gives you significant gains in strength, flexibility and agility.

Builds endurance

Water offers a natural resistance, unlike weights which require the body to pull and push against the
weight plus gravity. Water needs the body to strain through the water and against it, building endurance.

Reduces joint pressure

Aqua aerobics relieve pressure placed on joints from normal wear and tear and arthritis. Hydrotherapy is
recommended by doctors to those suffering from joint problems.

Increases flexibility

Aqua aerobics requires movements in various directions while adjusting to the push and pull of water,
hence the joints increase their range of motion. In the process, the body becomes more flexible.