If you enjoy being in the water, and you have a desire to add to, or increase your level of fitness, aqua aerobics might be a perfect solution. All it takes is a body of water and proper clothing. Additional items, like ankle or wrist weights, gloves, or a buoyancy belt are optional, depending on your goals.
photo credit – wikipedia.org
So how does one get started with aqua aerobics? Get in the water and get (and keep) moving! It’s really that simple. The term ‘aqua aerobics’ is just what it implies: aerobic activity in the water. That is, moving around and increasing your heart rate.
The benefits of aqua aerobics are many: not only does it provide a way to exercise in the summer months when heat can be a major de-motivator; it can increase muscle tone and weight loss. Best of all, pool workouts are gentle on the joints, which is perfect for anyone suffering from arthritis or other joint problems, or recuperating after surgery.
To increase the intensity of any aqua aerobics workout, add ankle or wrist weights, which adds resistance makes your muscles and your heart work harder. Below are a few simple moves that can give you an idea of what aqua aerobics is all about. Do each exercise as listed below, in order, then repeat.
- Side Leg Lifts
Standing perpendicular to the side of the pool, in about waist deep water, place one hand up on the ledge. Lift the opposite leg out to the side as far as you can, then bring it back down. Repeat ten times. Turn and face the other way and repeat with the other leg.
- Front Leg Lifts
Standing with your back against the edge of the pool in waist deep water, raise one knee so that your thigh is parallel with the surface of the water. Extend your foot out straight, then reverse both movements: bring your foot back first and then lower it to the bottom of the pool. Repeat ten times with each leg.
- Squats
Standing with feet shoulder width apart in hip-deep water, place both hands straight out in front of you, palms down. Bend knees into a squatting position, until the water reaches your upper chest/neck. Be sure to keep as much weight as you can on your heels, as if you are going to sit down into an imaginary chair behind you. This forces your glutes and thighs to do the work. Raise up to standing position. Repeat ten times.
- Tricep Dips
Sit on the first step of the pool, which should be about ten inches or so below the pool deck, with your back against the wall of the pool. Bend your elbows and place your hands on the pool deck; they should be about chest level. Push up slowly, concentrating on the back of the arms (triceps) until your arms are completely straight; slowly lower yourself back down to a seated position. Repeat ten times.
- Jumping Jacks
This simple exercise takes on new meaning when performed in chest-deep water. The trick is to keep a good footing and remain in place as much as possible. Do twenty-five jumping jacks (or more as you are able).
- Shoulder Press
Stand in chest deep water facing the edge of the pool, about a foot from the pool edge. Place hands straight out and grip the edge of the pool. Keep feet close together and legs/body straight and rigid, as if you were going to do a push up on the ground. Bend your elbows and allow your face to come as close to the pool edge as you can; push yourself back to starting position. Repeat 10 times.
Do these exercises at least three times a week to see and feel the positive results of aqua aerobics.
Kaitlin Gardner started AnApplePerDay.com to further her passion for a family friendly, green living lifestyle. She is married to her college sweetheart and lives in Pennsylvania. She and her husband enjoy going for long hikes, to get out and enjoy nature. She is working on her first book about ways to live an eco-friendly, healthy, natural life.
