Exercising in water is a great way to get in shape without putting extra pressure on your joints. You can get in cardio and strength training—the resistance in the water is like lifting weights—plus it’s just fun to splash around in the pool. Find a class or grab a buddy. It’s time to dive in and get fit with these water exercises!
Even if you can’t do a push-up on land, you can get the benefits of the movement in the pool. Stand near the side of the pool and place your hands on the edge, slightly wider than your shoulders. Bend your arms so that you slowly lean toward the wall. Now push yourself back up! Think of your feet as the middle point in a seesaw, and keep your back straight and your head up as you move. Do 10-20 reps to work those shoulder and chest muscles.
If jogging is tough on your joints, head to the water. You can “run laps” in the pool just like on the ground but without the impact on your knees and ankles. Start by walking the length of the pool a couple of times, then work up to a jog. If you start to feel winded, slow back down to a walk. To mix things up, you can also try skipping or lunging. Have fun with it!
The squat is one of the most essential movements. It works everything from your core to your glutes, building a strong foundation for the rest of your body. If you have balance issues or bad knees, however, squats can be tough to complete. Doing them in the water takes some of the load off your legs, making the movement easier to complete, and relieves the risk of falling. Just make sure that position yourself so that the water goes no higher than chest level.
Make like a ballet dancer and get those legs a-lifting! Stand alongside the edge of the pool and hold on for balance. Raise your leg to the front as high as you can without discomfort and then lower it. Now raise it to the side and lower it. Finally, lift your leg behind you—again, go as far as you can without discomfort. Keep your head up and your chest lifted during the exercise. Do 10 reps and then switch sides.
This exercise can be a little challenging, but it’s a powerful workout for your abs. Stand with your back against the edge of the pool and hold on. If you need extra help keeping your balance, hold a pool noodle behind your back. Now lift your knees up and kick like you’re pedaling a bicycle. Squeeze your abdominal muscles as you move. Continue kicking for a count of 20, then give yourself a break.
