Everything You Need to Know About Aquatic Exercise
When it comes to exercising in water, you may notice there is an increase in the number of specialized classes at fitness centers, swim clubs, and recreation centers.
Exercising in water has significant health benefits for people of all ages and activity levels. In this article, you can learn how you can enjoy a safe and effective workout without the challenges of land workouts.
Here is everything you need to know about aquatic exercise.
#1: What is Aquatic Exercise?
When you hear someone mention this term, it means doing cardio, strength-building, or stretching in waist to chest-deep water. Because exercising in the water has a low impact, just about anyone can do it. Fitness level and age don’t matter like they do for land-based exercises.
Through water aerobics, jogging, resistance training, and aquatic yoga, you can stay active and improve your health, strength, and mobility.
For example, to strength train, you may only need waist-deep water for resistance. You can also enhance your workouts with water dumbbells, kickboards, resistance bands, and pool noodles. You get strong with less stress on your joints.
Consider the size of your hot tub or pool when deciding what kind of aquatic exercise you want to do.
At Ultra Modern in Wichita, we like to use our hot tubs, pools, and Endless Pools for water-based exercise. If you’re looking for a hot tub, we can help you find the right size at the right price to fit your needs.
A hot tub’s warm water and molded seats perfectly suit resistance workouts, gentle stretching, and yoga poses. Plus, the hydrotherapy benefits of a hot tub may aid muscle recovery, making it easier to stick to your active routine.
#2: Benefits of Aquatic Exercise
There are so many reasons to try water-based exercise.
- Exercising in water that’s waist to chest deep offers gentle resistance. This means you can burn more calories efficiently while fully engaging your muscles.
- Aquatic workouts are not only effective for cardio, but they also enhance strength, endurance, and flexibility.
- Weather won’t disrupt your fitness routine! Your pool provides a cooling escape during the summer, and you can heat it for a cozy workout in the winter. Some hot tubs even feature a cool water mode, perfect for exercise or refreshing soaks.
- Water’s buoyancy supports your body. So, you can push harder with less impact and have a lower risk of injury compared to traditional exercises on land.
- You have many choices! You can exercise in your pool using water weights and resistance bands or enjoy hot tub yoga stretches to enhance flexibility.
- Aquatic exercise is both refreshing and enjoyable—you’ll feel youthful again as you work towards your fitness objectives!
#3: Improve Your Heart Health
According to some studies, aquatic exercise may be helpful if you have Coronary Artery Disease.
Regular aerobic exercise can lower your blood pressure and improve markers of cardiovascular health.
The buoyancy of water provides a gentle, low-stress environment for this type of activity, aiding relaxation and helping reduce blood pressure. Additionally, aquatic workouts burn calories so that you may lose weight. This supports lower blood pressure.
You’ll find that this combination of benefits makes aquatic exercise an excellent choice for maintaining heart health.
#4: Water Stretching Keeps You Flexible
Incorporating regular stretching into your fitness routine is crucial for improving flexibility, enhancing your range of motion, and minimizing the risk of injuries.
Maintaining flexibility in our joints and muscles as we age is essential for overall health. Without consistent stretching, muscles can become tight and shortened, leading to a restricted range of motion. This limitation can hinder participation in sports and various activities while increasing the risk of joint pain, strains, and muscle discomfort.
To maintain your flexibility and mobility, it’s beneficial to commit to stretching frequently.
Spending a few minutes daily doing water stretching exercises in a hot tub is an effective way to improve consistently. The warm water relaxes your muscles and boosts blood circulation, while its buoyancy lessens the strain on your joints, allowing for safer stretches.
This ideal combination of warmth and support creates a perfect setting for enhancing flexibility and relieving muscle tension.
#5: Start and End Your Hot Tub Soak With a Stretch
When you engage in aquatic exercise, the water cushions your muscles, minimizing the impact compared to running or exercising on solid ground.
Still, your muscles exert effort against the resistance of the water, making stretching before and after your water activities essential.
Begin with dynamic stretches (moving stretches) to warm up and prepare your muscles for the workout. After your session, incorporate static stretching (holding a stretch) to help flush out lactic acid and ease tightness. Opt for a soothing hydrotherapy massage in your spa to help loosen your joints and enhance muscle recovery.
Now that you know the benefits, let’s look at exercises for your pool or hot tub.
#6: Exercises for Your Pool
- Water Walking/Jogging: Walk or jog across the pool’s shallow end. Stay in water that is not higher than mid-chest level. Keep your back straight and use your arms to help with balance. Great for cardio, core, and leg strength.
- Leg Lifts: Stand in front of your pool wall and hold onto the edge for support. Lift one leg to the side, then bring it back down. Repeat for a set of 10-15 reps and switch legs. Great way to target hips and thighs.
- Arm Curls: Hold water dumbbells and stand in the water with your arms at your sides. Pin your elbows to your body, curl your arms up to your shoulders, and then lower them back down. Works your biceps and triceps.
- Flutter Kicks: Hold onto the edge of the pool, or use a kickboard and extend your legs behind you. Perform quick, small kicks. Works your core and leg muscles.
- Water Bicycle: In the shallow end, lean your back against the pool wall, extend your arms along the sides for support, and pedal your legs as if riding a bicycle. A super leg and cardio workout.
#7: Stretches for Your Spa
Warm water hydrotherapy enhances the effects of stretching and improves your flexibility and mobility. Hold each stretch for at least 15-30 seconds per side for the best results.
Neck Stretch:
- Sit comfortably with your back straight and hands resting on your thighs.
- Tilt your head to one side, bringing your ear towards your shoulder.
- Repeat, leaning your head to the other shoulder.
Shoulder Stretch:
- Sit or stand with shoulders relaxed.
- Reach one arm across your chest and use the opposite hand to press the arm towards your chest gently.
- Repeat with the opposite arm.
Torso Twist:
- Sit comfortably with your feet flat on the floor of the hot tub.
- Place one hand on the opposite knee and gently twist your torso, looking over your shoulder.
- Repeat, looking over the opposite shoulder.
Quadriceps Stretch:
- Stand in the hot tub and hold onto the edge for balance.
- Bend one knee and bring your heel up behind you until you can touch it.
- Use your hand to hold your ankle and gently pull it towards you.
- Repeat with the opposite leg.
Calf Stretch:
- Stand facing the hot tub wall and place both hands on it for support.
- Step one foot back, keeping it flat on the floor and your leg straight.
- Bend your front knee and lean forward slightly to stretch the calf of the back leg.
- Repeat with the opposite leg.
With these fantastic stretches, you may improve flexibility, reduce muscle tension, and enhance overall relaxation. Do remember to move gently and don’t overstretch.
Final Thoughts on Aquatic Exercise
Aquatic exercise is an excellent choice for people of all ages and fitness levels.
Children and young adults find exercise and play in the water exciting and engaging. Older adults enjoy the buoyancy of water because it helps reduce joint stress, lowering the risk of injury. Aquatic exercise is a safe option for those dealing with arthritis, osteoporosis, or recovering from surgery.
Water workouts are often more comfortable and less daunting for people with mobility challenges because the water provides support and minimizes potential muscle or joint pain.
Overall, water exercise is a safe, effective, and enjoyable method for everyone to maintain fitness and wellness.
Ready to experience the wellness benefits of soaking and stretching in a hot tub? Contact us to learn more about hot tub hydrotherapy! We’ve got a spa to fit your space, your needs, and your budget!
*Consult your physician before starting any exercise routine. Exercise at your own risk.