Water Workouts Benefits Fine For Any Condition 

By: Sandy Riordan, GA Fitness, Woodstock, GA

A lot of people think pool exercise is for those who are really weak. Well, you may just have to think again. Studies have shown that aquatic exercise such as running or walking in the pool result in a similar caloric burn as walking or jogging on a treadmill. One benefit of aquatic exercise is that it allows a person to exercise every muscle and every joint in the body all at the same time. The water cools off your body as you are exercising. This is definitely a plus, especially in the summertime heat. The most important benefit of aquatic exercise is that almost anyone, no matter their age, can perform aquatic exercise. As you get older, your body changes and you can't always do a lot of high impact activity. Pool exercise gives the same benefits as high impact aerobics, but it is easier on the body, especially the joints.

A person does not need to know how to swim in order to take advantage of aquatic exercise. He or she can wear a flotation device that will enable them to stay afloat with little effort. This in turn enables the person to concentrate on his or her routine. Plus, it helps eliminate the fear of a mishap in the water.

Aquatic exercises are generally performed in water that is up to a person's waist or maybe even up to their chest, depending on the specific exercise. The deeper you are in the water will result in more of a resistance-type workout. The shallower you are in the water will result in a more aerobic-type workout; however, those with joint issues should keep to the deeper water to prevent any additional stress on the joints.

Here are some typical water exercises you can do:

Cross-Country Skiing. Whether you've had an opportunity to cross-country ski or not, here's your chance to do it in the water. Make sure you are about chest deep in the water. Place one leg forward and one leg back. While jumping up slightly, switch your legs.  Now add swinging your arms in the opposite direction from your legs. Repeat this exercise 20 times. To add more resistance to the exercise, travel from one end of the pool to the other. For an even more advanced move, stay suspended in the water by bringing your feet off the bottom of the pool.

Walk/Jog. Make sure you keep your feet flat. Walking or jogging on the balls of your feet or toes causes cramping in the calf muscle. If you have a hard time staying off your toes, consider purchasing a good pair of water shoes. The shoes will help keep your feet flat. Start out by walking across the pool for five to ten minutes. Each day, walk a bit faster and a little longer. Eventually, your brisk walk across the pool will turn into a jog. 

To add more resistance to your jog, bring your knees up nice and high for what is called a "long jog". To make your walk a little more interesting and to add a little variety, try walking sideways. Stepping quickly sideways will really work those leg muscles.

There are so many different things that you can do in the water ­ too much to even list. If you are interested in participating in a water aerobics class or would like to have a class started up in your community, please feel free to call GA Fitness at 770-926-0041.

Keep healthy and stay cool this summer by trying this fun way of exercising. However, as with any exercise program, talk to your healthcare professional or physician first before you start this aerobic program.

Our thanks to Sandy Riordan who is the owner of Golden Age Fitness in Woodstock.