It’s sizzling summer and who doesn’t want to stay cool while moving their body? Enter: aqua aerobics! It’s a low-impact exercise that’s great for building strength and mobility – and not just for grannies! Try this workout in your home pool or gym…
What is aqua aerobics?
Sometimes called water aerobics, aqua aerobics is an aerobic-style exercise routine that takes place in a swimming pool and uses the resistance of the water to provide a low-impact, full-body workout.
It is particularly helpful for those who struggle with joint problems or arthritis, for pregnant women, those recovering from injuries and anyone who wants to try exercising while staying cool!
Think: jogging or doing jumping jacks under water or even using weights or resistance equipment. These days, local gyms offer it too, so check out our Medshield rewards partners and which locations may offer guided classes.
An aqua aerobics workout for everyone!
10-Minute Warm-Up:
1.Walk or jog around the pool, lifting your knees and swinging your arms for added intensity, for 5 minutes, changing direction as desired.
2. Do Jumping Jacks for 2-3 minutes.
3. Do high knees for 2-3 minutes.
15-20 Minute Strength:
- Pool Squats – Stand in chest-deep water and perform aqua squats for 5 minutes.
- Pool Marching – March in place while performing biceps curls for 5 minutes.
- Pool Leg Lifts – Stand next to the edge of the pool and hold the edge for assistance. Lift your right leg to the side, to the front and then to the back. Repeat this motion 10-20 times and then repeat on the other side.
- Pool Push-Ups – stand in the water with the pool edge at arm’s length. Place your hands shoulder-width apart on the pool edge. Keeping your feet on the pool floor, and your body straight, lower your chest towards the pool edge then press yourself back up again. Start with two sets of 10.
*Bonus move with pool noodle - Stand on one leg while raising the other knee to hip level. Place a pool noodle under the raised leg so that it forms a “U”. Hold as long as you can and then switch legs. Repeat five times on each side.
5-Minute Cool-Down:
- Standing in the water with the pool edge at arm’s length, place your hands shoulder-width apart on the pool edge. Keeping your feet on the pool floor, and your body straight, lift one leg and place your foot on the side of the pool wall. Begin to straighten the leg as you lean forward. Hold for 30 seconds to one minute, before repeating on the other side.
- While standing in this position up straight, do a quad stretch by lifting your one foot behind you, bringing your ankle towards your bum. Hold onto the foot and feel the stretch. Hold for 30 seconds to one minute, before repeating on the other side.
- Standing, face away from the wall, so that your back is against it. Bring your knee up to your chest and grasp it with your opposite hand. Pull your leg across your body and hold for 30 seconds to one minute, before repeating on the other side.
For advance: straighten the lifted leg.
If you’re new to aqua aerobics or have any health concerns, contact your medical doctor.