Water Workouts Enhance Flexibility and Fitness

Everybody into the pool – and we mean everybody! Although in some people’s minds water exercise is strictly for seniors, it delivers substantial health benefits for people of virtually every age and ability. Aquatics can be surprisingly challenging and diverse: Integrating shallow- or deep-water aerobics, wall exercises, yoga and water walking or running into a training regimen will provide a refreshing change of pace for fitness buffs. More importantly, the water also offers safe, low-impact conditioning for many unable to participate in traditional forms of exercise, such as those struggling with arthritis, osteoporosis, back pain or fibromyalgia, as well as pregnant women, the overweight  and individuals recovering from injury or illness.

Get your physician’s okay before diving into any exercise program. Train with a certified aquatic fitness professional, and inform your instructor of any chronic health issues you may have – different health conditions may require different pool temperatures.

Aquatic fitness is also making waves because it’s a low-cost, indoor/outdoor, year-round activity. Typically, you’ll quickly see gains in flexibility; improving your range of motion translates to better balance and coordination, plus lower risk of injury. Working out in water on a regular basis builds stamina, improves circulation and strengthens your heart. Whatever your fitness goals, water workouts will also help you achieve or maintain a healthy weight and increase your energy level. You’ll look better, too!

Buoyancy. Immersed up to your neck, your body weight is reduced by 90 percent. Even chest-high water – the proper depth for most aqua exercise – supports as much as 75 percent of your weight. That’s why performing exercises in water eases stress on the joints, bones and muscles, a key advantage for people who find the impact of doing the same movements too jarring or painful on land.

Density. Water is 12 times more dense than air. Without a gravitational pull, this density allows slow, controlled movements, so it’s easier to stretch and move joints through a wider range of motion.

Resistance. Continuous resistance in all directions maximizes the benefit gained from each motion and gives opposing muscle groups (for example, the front and back of the thigh) a balanced workout in less time. What’s more, water is isokinetic, meaning the resistance varies according to your level of resistance, enabling you to control the intensity of your workout.

Watch Your Form
The same resistance that so effectively tones and strengthens muscles can unnecessarily stress your joints if you have incorrect technique or loose, sloppy arm or leg positions. Keep these guidelines in mind as you exercise:

• Warm up before and cool down afterward with gentle stretching exercises to keep joints and muscles flexible.
• Tighten abdominal muscles to stabilize your movements and properly support your spine.
• Touch your heel to the floor whenever your foot lands.
• To vary your workout intensity, try alternating your palm position (up or down, cupped or flat), changing your speed (slow, regular, double-time) or adding equipment (webbed hand mitts, foam noodles, barbells, flotation belt).

A few more helpful tips to keep your workouts safe and healthy:

• Drink up. Even though you’re surrounded by thousands of gallons of H²0, hydrating before, during and after your workout is just as important as when you’re exercising on land.
• Team up. Always exercise with a friend, even in your home pool.
• Sure footing. For added cushioning and support, wear water shoes or an old pair of sneakers. This is a must if you have diabetes or any other foot problem.

Block the sun. Liberally apply a high-SPF waterproof sunscreen at least 30 minutes before entering the pool. Wear sunglasses and a baseball cap or a visor, and other protective clothing as needed.