All posts by Sally Walsh

For most people, a lot of motivation is needed to force themselves to exercise. The conventional routines like jogging or cycling seem to be so tiring so people who plan to do it end up not being able to exercise at all. These days, there is a new substitute for these strenuous physical activities. Several water aerobic programs are being offered to people who are concerned about their health and even those who just want to release stress. Some routines are also available online and may be performed in the comfort of your own home if you own a pool. In terms of weight loss, water exercise helps people lose weight at a much faster pace, as opposed to conventional aerobics and with lesser risk to any injury.

Different Programs of Water Aerobics

Starters may do basic water exercise like walking or running in water. Calories are burned faster when moving about in the pool because of water resistance. Advanced programs include routines that are aimed at improving your cardiovascular system while burning fat and increasing muscle strength. Instruments may also be used such as webbed gloves or water weights in order to increase the efficiency of your exercise. Most exercises are performed in chest-deep water levels. You may strap weights to your limbs and torso while doing exercises like jumping while in waist-deep water. You may also use webbed gloves to add more resistance and lift your arms from underwater to strengthen your muscles.

Health Benefits

In 2009, the Journal of Sports Medicine and Physical Fitness released a report where the heart rates of several people were monitored while they were doing water aerobic routines. Studies have proven that exercising in water is a great substitute to the usual land exercises that we are used to. Experts established that the increase in heart rate when performing aquatic aerobics met the standards set by the American College of Sports Medicine in terms of loss of weight and improving the cardiovascular wellbeing of your body. Additionally, the buoyancy of water helps in lessening the stress on your bones and joints even if the water resistance boosts muscle strength.

Factors to Consider

If you do not know how to swim, you may want to consider taking swimming lessons together with your water aerobics sessions. Not only will this improve your confidence to be in water, but it will also help you burn more calories in the process. Even if most water exercise routines are done in waist-deep levels, it’s still better to be prepared.

You may also want to consider taking sessions with a friend or partner. Not only will it be more enjoyable, you will also have a buddy who can give you a hand in case something unfortunate happens.

It takes a lot to motivate yourself to exercise. Partner that with the hot temperature during summers, and it gets even harder to push yourself to do physical activities. Because of the heat, we tend to seat non-stop and even have a hard time moving our bodies. A great substitute to the conventional exercises could be water aerobics. It’s a good way to burn fat and have fun at the same time. Water aerobics calls for full body activities like dancing or calisthenics done in the water.

Here are a few advantages of water aerobics:

• Support and Buoyancy: when you perform exercise routines in the water, the water supports about 80% of your body weight. And because of buoyancy, there is a lesser chance for any part of your body to get injured. Conventional land exercises are also proven to be more stressful to the body than physical activities performed in the water.
• Increase in Muscular Endurance: Performing water exercise will also increase the muscular endurance and tone of your body. Because of the high density of water, there is a faster improvement in the muscular endurance as compare to the conventional land exercises.
• Flexibility Boost: The gravitational pull in water is lesser in water. It is for this reason that your body will have more flexibility if you do a lot of water exercises. Even as we grow older, the performance of water aerobics will not be too stressful because our joints can be moved easier in water.
• Cardiovascular Augmentation: Cardiovascular conditioning is specifically developed with the help of water exercises. Since most routines are done in chest deep levels of water, there is an added exertion in breathing paired with the exercise of your limbs and body. Heart rate is also lower than cycling or running so it is better for the heart as well.
• Exercising at Low Temperatures: Your body temperature is kept in a cool and comfortable state when you exercise in the water. Not only does your body benefit from water aerobics but your emotional wellbeing is also increased as you are doing something enjoyable and refreshing.
• Reduction of Calories: Not only does exercise help your body become healthier, your physique will also look better. You can shed-off excess fat and reduce your waistline faster with the help of water aerobics rather than the conventional land exercises. Though exercising in the water is less strenuous to your limbs, bones or joints, your body can burn about 450 to 700 calories per hour.

The duration of water aerobics may be between 40 to 50 minutes per set. It is done in chest deep water and there are basic programs available for beginners or an advanced stage for experts.

These days, more and more people are learning about how aquatic aerobics can be beneficial to the body. For this reason, several programs have also been used to exercise the body in water. You can choose different training regimens like swimming laps or even just taking a walk in the pool. Water exercise can both cure chronic pains and improve your cardiovascular conditioning. But before engaging in any physical exercise or routine, it’s still important to get an approval from your doctor to avoid any unfortunate event from happening.

Here are a few of the benefits of water exercise:

•    Reduction of pain in any part of the body; It serves as therapy which assists in the recovery of any injury and even if you are recuperating from surgery

•    Increase in flexibility

•    Lessen stress to bones, joints, and muscles because of buoyancy

•    Well-suited for overweight people who want to exercise but are unable to do so on land because of their weight

•    Cool temperature so your body does not sweat; you are able to exercise more comfortably as the water cools your body and massages your muscles

•    The body is massaged during exercise

•    More calories are burned; Your body becomes more fit with exercise and your endurance, strength, coordination, and agility are also improved

•    Less prone to injuries and stress

•    Lowers blood pressure

•    Exercising in water is definitely more enjoyable; there is a boost in your emotional strength as you are able to release any stress you feel about work or problems

•    Can help your body slow down the aging process and cure certain illnesses

•    You have a chance to meet  new people and catch up with your friends

You may also make use of an underwater treadmill in order to exercise in water. Below are just some of the benefits that your body will reap if you use the treadmill underwater.

•    Because your body is more buoyant when performing underwater treadmill, your full weight is not pushed down and there is lesser stress on your joints and bones.

•    Resistance in water is higher than on land so the exertion of effort comes from the resistance of water when you move your legs. This leads to more calories being shed off as compared to land exercise and this will be more beneficial in increasing your strength.

•    It is more comfortable to use an underwater treadmill as exercising in water cools down the temperature of your body. It is also more fun than the conventional exercises and can even be done by the whole family at home if they own a pool.

Pain Relief through Warm Water Therapy

Studies show that warm water therapy can help people who have muscular and skeletal problems. If your body feels any pain or stiffness, moving about in chest-deep water can help in curing them. Since water provides your body with support and buoyancy, exerting effort to exercise in water is made easy. Since your muscles and joints move constantly during aquatic exercise, stiffness is reduced.

Reduction of Pain Caused by Arthritis

According to experts, about 43 million people who live in the United States are experiencing some form of arthritis. Fortunately, there are several treatments these days that are focused on reducing the pain caused by arthritis and even preventing any additional problems caused by it.

The Arthritis Foundation released a publication stating that spending time in the hot tub promotes strength and flexibility as your body moves continuously in the water. Further damage to your joints is also avoided with the help of several sessions underwater. To add, it was reported that people who suffer from arthritis benefit the most from water therapy as they are able to move about in the water with less stress. With the help of exercise, our bodies are able to increase endurance and athleticism, making the performance of tasks easier as well. And with all these improved, our self-esteem and confidence to perform tasks improves as well.

The Arthritis Foundation also published a pamphlet that reports doctors and therapists recommend to people with arthritis they can perform physical activities without the risk of feeling pain in their joints. Reports also say that doctors usually recommend to people that they should soak their bodies in a hot tub first before performing doing your daily tasks. For most people who suffer from arthritis, they feel the most pain in the early parts of the morning. But with the help of a hot tub session, you will be able to go about your daily activities easily and painlessly.

Aquatic Exercising in the Comfort of your Home

If you have already experienced the benefits of water exercise, it would be best if you could install a pool or a spa in your own house. Your muscles and joints will be able to exercise and be massaged at the same time even if you are at the convenience of your own home. You can plan out what exercises you do once you decide on the size of your pool or spa.

If your purchase a pool, you will be able to perform routines that would require more movement like swimming laps. On the other hand, spas offer warmth and more relaxing activities where your joints are massaged as you move about in the water. Even if you suffer from arthritis, you can do water aerobics easily and comfortably.

Lorraine Price. Good exercise, not strenuous, helps my fitness, doesn’t hurt my back

Benefits of Water Exercise

It takes a lot to motivate yourself to exercise. Partner that with the hot temperature during summers, and it gets even harder to push yourself to do physical activities. Because of the heat, we tend to seat non-stop and even have a hard time moving our bodies. A great substitute to the conventional exercises could be water aerobics. It’s a good way to burn fat and have fun at the same time. Water aerobics calls for full body activities like dancing or calisthenics done in the water.

Here are a few advantages of water fitness:

• Support and Buoyancy: when you perform exercise routines in the water, the water supports about 80% of your body weight. And because of buoyancy, there is a lesser chance for any part of your body to get injured. Conventional land exercises are also proven to be more stressful to the body than physical activities performed in the water.
• Increase in Muscular Endurance: Performing water exercise will also increase the muscular endurance and tone of your body. Because of the high density of water, there is a faster improvement in the muscular endurance as compare to the conventional land exercises.
• Flexibility Boost: The gravitational pull in water is lesser in water. It is for this reason that your body will have more flexibility if you do a lot of water exercises. Even as we grow older, the performance of water aerobics will not be too stressful because our joints can be moved easier in water.
• Cardiovascular Augmentation: Cardiovascular conditioning is specifically developed with the help of water exercises. Since most routines are done in chest deep levels of water, there is an added exertion in breathing paired with the exercise of your limbs and body. Heart rate is also lower than cycling or running so it is better for the heart as well.
• Exercising at Low Temperatures: Your body temperature is kept in a cool and comfortable state when you exercise in the water. Not only does your body benefit from water aerobics but your emotional wellbeing is also increased as you are doing something enjoyable and refreshing.
• Reduction of Calories: Not only does exercise help your body become healthier, your physique will also look better. You can shed-off excess fat and reduce your waistline faster with the help of water aerobics rather than the conventional land exercises. Though exercising in the water is less strenuous to your limbs, bones or joints, your body can burn about 450 to 700 calories per hour.

The duration of water aerobics may be between 40 to 50 minutes per set. It is done in chest deep water and there are basic programs available for beginners or an advanced stage for experts.