When someone says to you, “I’m going to work out,” What do you think of - going to a gym, walking, riding a bike, jogging? I'll bet you don’t think of water. I know I didn’t until I ran across an article that talked about water being a great form of exercise.
It turns out exercising in water can be gentler, more effective, and more
life-affirming than almost anything done on land. So, I want to share why
water aerobics deserves a place in your health routine.
First, let me tell you about my extensive past background with water. In High
School, I was on my school’s swim team. I swam the 50-yard freestyle, 200-yard
freestyle, and 100-yard backstroke. I was certified as a Water Safety
Instructor, I was a Lifeguard for 5 summers at 2 hotels, and one summer I was a
teacher of swimming for the New York City Board of Education.
After all that, I realized I never thought of the health benefits of water.
So, let’s explore some of the aspects that make water such a great form
of exercise.
Buoyancy Is Joint Protection
One of the first things people notice when they step into a pool is that they feel lighter. That buoyancy feeling isn’t just pleasant…it’s also therapeutic. Water supports your body weight, reducing stress on joints and decreasing pain during movements.
This makes water aerobics ideal for people with arthritis,
joint conditions, or simply those who find land-based workouts uncomfortable or
difficult to do.
This gentle support lets people build endurance, strength, balance, and
confidence without the pounding impact that land workouts can create.
A Safe, Effective Weight Management Tool
You might be surprised, as I was, to learn that water workouts can help
with weight loss and waist management. Really!
A pooled data analysis published in BMJ Open found that people who
did water aerobics for 10 or more weeks lost an average of nearly 6.6 pounds
and more than 1 inch in waist circumference.
This is significant, especially because the workout feels more like a gentle
motion than a heavy-duty exercise routine. It turns out you’re burning calories
and improving body composition without putting extra strain on your bones or
joints, which is a win-win for long-term health.
Strength, Balance, and Fall Prevention
As we age, muscle strength and balance become cornerstones of your being
able to live independently. Water has a unique way of challenging muscles from
all directions. Every movement in the pool requires you to work constantly
against the water’s natural resistance. It’s a resistance that’s gentle, yet
powerful enough to build muscle tone and stabilize balance.
In research published in the Journal of Physical Therapy Sciences,
older adults who participated in regular water exercise programs improved their
balance and felt more confident walking and moving in their daily life. This translates
into less risk of falls and injuries.
A Dual Workout: Cardio + Strength
When you move in water, your body works harder again because every motion
meets resistance from all sides. Water is denser than air, so you’re doing
aerobic training and strengthening muscles simultaneously.
This kind of dual workout raises your heart rate, boosts circulation, and
improves muscular endurance…all while being far gentler than pounding pavement
or lifting heavy weights.
Mind-Body Harmony and Stress Relief
Water isn’t just a physical support; it’s a sensory environment. The
feeling of water around your skin and the rhythm of movement can soothe your
nervous system and calm your mind.
This sensory feedback supports what is called proprioception, which is your
body’s awareness of movement and its position.
It also turns out that water aerobics helps improve a person’s mood and
enhances their mental focus.
All of this can lead to less stress, better sleep, and more joy in a
person’s daily life, and not just stronger muscles.
Community and Motivation
This is one benefit that didn’t even dawn on me, and it’s actually one of
the underestimated benefits of water aerobics. It’s that a community forms
around everyone doing the exercises.
Group classes give people a reason to show up, to laugh, and to move
together. That social connection itself carries health benefits by reducing
isolation, improving adherence to exercise, and enriching emotional well-being.
Keep in mind that loneliness in older people can be a killer.
When exercise becomes a shared experience, it stops being a chore and
becomes something you look forward to.
So, if you have health issues, first check with your health care provider
and then …get out your water wings and get yourself to a pool…and if you can
find it, make it a saltwater pool.
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