Water Exercises For Everybody
Water Exercises For Everybody
It is important when you exercise in the water as when you exercise on land to warm up your muscles by doing a series of stretching movements before starting your water exercise routine.
Exercising and staying active can be harder as you age. If you are having a difficult time getting the perfect exercise routine, think about water aerobics. Water exercising can get your heart rate up but is easier on your joints and bones.
10 of the many health benefits associated with water exercise are:
- Decreases arthritis pain
- Improves range of motion
- Improves cardiovascular health
- Improves your balance
- Increases your strength
- Improves your posture
- Increases circulation and blood flow
- Reduce the risk of an injury
- Lower cholesterol levels
- Slows the loss of muscle mass that occurs with aging
Working the arms
Arm circles take on new meaning in the pool due to the water resistance. At first, extend your arms out and circle forward around 20 times and then backward 20 times. Repeat this sequence as much as you can.
Another move for your arms to try in water is quick punches, to start, submerge to shoulder level then pretend you are punching a bag like a fighter. Next, rotate to your left and then to your right side and make a fist. Punch as quickly as you can for approximately 1 minute on each side.
Working the legs
A good method is the outer thigh lifts. To start, hold the edge of the pool, then lift your left leg out to the side, and return it to the initial position, then repeat the movement with your right leg as well. Perform 15 repetitions on each side.
This movement is called flutter kicks. Grab hold onto the side of the pool extending both arms. Then extend your legs out behind you so that you’re in a horizontal position. Next, begin to kick your legs in a flutter motion, at first start slowly for 1 minute, then do it faster doing intervals.
Running underwater
Deepwater running is an excellent workout for anyone. Water offers 12 times the resistance of air, which helps to increase muscle strength.
Water exercise is a completely non-weight-bearing workout. You can supercharge the caloric expenditure, meaning you burn more calories in less time.
Use the resistance of the water to tone up your cardiovascular fitness and endurance, in a pool, you can try running from one side to another doing intervals.
Jumps
Standing with both feet together, hop from one side to another. The best method to do this is to pretend there is an imaginary line on the pool floor and you’re jumping over it. This will also help with your balance and coordination.
In general, water exercise workouts provide the same health benefits, in less time than doing it on the ground. To add more fun to your water exercise program you can include styrofoam dumbbells, hand paddles, or beach balls.