Table of ContentsView AllTable of ContentsProcessBenefitsEquipmentTypesRisksHealth Conditions
Table of ContentsView All
View All
Table of Contents
Process
Benefits
Equipment
Types
Risks
Health Conditions
Water aerobics are low-impact exercises done in water, mainly swimming pools. These exercises have many health benefits, especially for those who cannot perform higher-impact movements. Water aerobics offers a full-body, low-impact workout.
This article explores the benefits of water aerobics, lists pool exercises that can work the major muscle groups, and explores which health conditions can benefit from water aerobics.
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How Water Aerobics Works
Water aerobics involves immersing in a pool of water and performing certain controlled movements as a form of exercise. Different types of water aerobics focus on various areas of health, including:
Water aerobics usually are performed while immersed in water up to the waist or chest, usually with music playing and a certified instructor guiding the movements.You can also perform water aerobics on your own if you know the movements involved.
Other terms for “water aerobics” are:Aqua aerobicsAquarobicsAquafit
Other terms for “water aerobics” are:
What Are the Benefits of Pool Exercises?
There are many benefits associated with water aerobics. Because of the low-impact and full-body nature of the exercises, people can expect to see improvements in:
A Word From Verywell
—LAURA CAMPEDELLI, PT, DPT, MEDICAL EXPERT BOARD
What Health Conditions Can Benefit From Water Aerobics?Some of the many health conditions that can benefit from water aerobics most include:ArthritisChronic painHeart health and blood pressureMood disorders, including anxietyHaving obesity
What Health Conditions Can Benefit From Water Aerobics?
Some of the many health conditions that can benefit from water aerobics most include:ArthritisChronic painHeart health and blood pressureMood disorders, including anxietyHaving obesity
Some of the many health conditions that can benefit from water aerobics most include:
Do You Need Any Special Equipment?
If you participate in water aerobics, you will need a towel and a bathing suit. Goggles and a swim cap are optional for those who wish to protect their eyes or hair fromchlorinated water.
You do not need any other special equipment while performing water exercises as the water acts as extra resistance, making it a well-rounded workout.
However, you can use foam dumbbells or paddles to increase resistance. Other optional equipment includes:
Pool Exercises for a Full-Body Workout
There are many types of full-body pool exercises you can do to help you reach your health and fitness goals. They include:
Walk in Water
The simple act ofwalking in wateris a great way to get a full-body workout.
After you are in a good starting position, walk through the water, putting pressure on your heel first and then your toes, as you would walking on dry land, while swinging your arms back and forth through the water. This exercise can be done for five to 10 minutes at a time.
Muscles Targeted in Water WalkingThe muscles that will get the most attention while doing a water walk are the arms, core (your midsection), and the lower body.
Muscles Targeted in Water Walking
The muscles that will get the most attention while doing a water walk are the arms, core (your midsection), and the lower body.
Water Arm Lifts
Stand up to your shoulders in water. With your palms facing up, draw your elbows into your torso while lifting your forearms in front of your body up to the water’s surface.
Once at the surface, rotate your palms to face down and slowly move your forearms back down to your sides. For more resistance, this exercise can also be done using foam dumbbells. Repeat the action 10–15 times for one to three sets.
Muscles Targeted in Water Arm LiftsWater arm lifts engage your core. It is also good for arm muscles.
Muscles Targeted in Water Arm Lifts
Water arm lifts engage your core. It is also good for arm muscles.
Lateral Arm Lifts
The lateral arm lifts start in the same position as water arm lifts. The difference is that when you raise your arms, you raise them to the side until they are level with your shoulders.
You can repeat the exercise eight to 14 times and in one to three sets. You can also use dumbbells for this exercise.
Muscles Targeted in Lateral Arm LiftsLateral arm lifts target the entire upper body, including the arms, back, and shoulders.
Muscles Targeted in Lateral Arm Lifts
Lateral arm lifts target the entire upper body, including the arms, back, and shoulders.
Back Wall Glide
Once you stop floating away from the wall, plant your feet onto the pool floor and run back to the wall. This movement can be repeated for two to three sets of ten repetitions.
Jumping Jacks
Muscles Targeted in Jumping JacksThe entire body, including your cardiovascular system, will get a workout during pool jumping jacks. You can add wrist or ankle weights for more resistance and to make the exercise more challenging.
Muscles Targeted in Jumping Jacks
The entire body, including your cardiovascular system, will get a workout during pool jumping jacks. You can add wrist or ankle weights for more resistance and to make the exercise more challenging.
Leg Shoots
Leg shoots are a dynamic exercise involving tucking your knees into your chest while in the pool and then thrusting your feet and legs out in front of you while you float on your back.
Repeat the movement, alternating between the above action and pushing your legs behind you and floating on your stomach. You can do eight to 12 reps and one to three sets of this exercise for maximum benefit.
Muscles Targeted in Leg ShootsThe core and lower back get the most work out of leg shoots, but your leg muscles also benefit.
Muscles Targeted in Leg Shoots
The core and lower back get the most work out of leg shoots, but your leg muscles also benefit.
High-Knee-Lift Extensions
High-knee-lift extensions are performed while standing in water that is waist deep. To do the exercise, you will engage your core and lift one leg up in a bent position until it is level with the water’s surface.
After holding this position for a few seconds, extend the leg out in front of you and hold again. After the hold period, move your leg back down through the water to the initial starting point while keeping it straight and flexing the foot.
Repeat on both legs for two to three sets of 15 reps per leg. You can also use weights on your ankles to increase resistance.
Muscles Targeted in High-Knee Lift ExtensionsThe muscles most likely to feel the effects of high-knee lift extensions are your core, glutes, and lower body.
Muscles Targeted in High-Knee Lift Extensions
The muscles most likely to feel the effects of high-knee lift extensions are your core, glutes, and lower body.
Leg Kicks
You will then perform different leg kicks in succession for one to three minutes. The order is as follows:
Are There Any Risks to Pool Exercises?
While you exercise in water, you may not notice how much you’re sweating. This can make it seem like you’re not working as hard as you actually are and can lead to dehydration if you are not careful. You should always drink lots of water before and after a pool workout to rehydrate your body.
If you cannot swim well, you should also avoid exercises that must be performed without a flotation device. Since pools sometimes are heated, choosing one that is 90 degrees F or below is essential so you don’t get overheated while exercising.
When to Stop Pool Exercises ImmediatelyPerforming pool exercises can often seem easier than they are, leading to you overworking yourself. You should stop pool exercising immediately if you feel:DizzyNauseatedFaintPain in any area of the bodyPressure in the upper body or chestShortness of breath
When to Stop Pool Exercises Immediately
Performing pool exercises can often seem easier than they are, leading to you overworking yourself. You should stop pool exercising immediately if you feel:DizzyNauseatedFaintPain in any area of the bodyPressure in the upper body or chestShortness of breath
Performing pool exercises can often seem easier than they are, leading to you overworking yourself. You should stop pool exercising immediately if you feel:
What Is Chlorine Rash?
Are Pool Exercises Good for Me If I Have a Health Condition?
Water aerobics is great for most individuals, whether completely healthy or with a chronic disease. Those with chronic disease, especially, can benefit from this low-impact exercise.
One study looked at the benefits of water aerobics in people with various health statuses. The results showed that people with the following conditions saw improvements after 12 weeks of regular water exercise:
Water Aerobics and Chronic DiseaseIt’s important that you speak to your healthcare provider before starting any new exercise regimen. While the benefits of water aerobics have been studied and proven effective, you should get the go-ahead from a medical professional before starting it on your own.
Water Aerobics and Chronic Disease
It’s important that you speak to your healthcare provider before starting any new exercise regimen. While the benefits of water aerobics have been studied and proven effective, you should get the go-ahead from a medical professional before starting it on your own.
A Water Exercise Routine for Back Pain
Summary
Water aerobics is a great way to get exercise without overdoing it on your joints and body. There are many types to choose from, and classes you can join that can be tailored to your unique needs. People living with various chronic diseases, such as Parkinson’s disease, arthritis, and diabetes, can especially benefit from water aerobics.
5 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing Harvard Medical School.Basic types of water-based exercises. May 10, 2023.Pereira Neiva H, Brandão Faíl L, Izquierdo M, Marques MC, Marinho DA.The effect of 12 weeks of water-aerobics on health status and physical fitness: An ecological approach.PLoS One.2018 May 31;13(5):e0198319. doi:10.1371/journal.pone.0198319Harvard Health Publishing Harvard Medical School.Advantages of water-based exercise. May 10, 2023.Plunge San Diego.5 must-have pieces of aquatic exercise equipment for water aerobics.Faíl LB, Marinho DA, Marques EA, Costa MJ, Santos CC, Marques MC, Izquierdo M, Neiva HP.Benefits of aquatic exercise in adults with and without chronic disease-A systematic review with meta-analysis.Scand J Med Sci Sports.2022 Mar;32(3):465-486. doi:10.1111/sms.14112
5 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Harvard Health Publishing Harvard Medical School.Basic types of water-based exercises. May 10, 2023.Pereira Neiva H, Brandão Faíl L, Izquierdo M, Marques MC, Marinho DA.The effect of 12 weeks of water-aerobics on health status and physical fitness: An ecological approach.PLoS One.2018 May 31;13(5):e0198319. doi:10.1371/journal.pone.0198319Harvard Health Publishing Harvard Medical School.Advantages of water-based exercise. May 10, 2023.Plunge San Diego.5 must-have pieces of aquatic exercise equipment for water aerobics.Faíl LB, Marinho DA, Marques EA, Costa MJ, Santos CC, Marques MC, Izquierdo M, Neiva HP.Benefits of aquatic exercise in adults with and without chronic disease-A systematic review with meta-analysis.Scand J Med Sci Sports.2022 Mar;32(3):465-486. doi:10.1111/sms.14112
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Harvard Health Publishing Harvard Medical School.Basic types of water-based exercises. May 10, 2023.Pereira Neiva H, Brandão Faíl L, Izquierdo M, Marques MC, Marinho DA.The effect of 12 weeks of water-aerobics on health status and physical fitness: An ecological approach.PLoS One.2018 May 31;13(5):e0198319. doi:10.1371/journal.pone.0198319Harvard Health Publishing Harvard Medical School.Advantages of water-based exercise. May 10, 2023.Plunge San Diego.5 must-have pieces of aquatic exercise equipment for water aerobics.Faíl LB, Marinho DA, Marques EA, Costa MJ, Santos CC, Marques MC, Izquierdo M, Neiva HP.Benefits of aquatic exercise in adults with and without chronic disease-A systematic review with meta-analysis.Scand J Med Sci Sports.2022 Mar;32(3):465-486. doi:10.1111/sms.14112
Harvard Health Publishing Harvard Medical School.Basic types of water-based exercises. May 10, 2023.
Pereira Neiva H, Brandão Faíl L, Izquierdo M, Marques MC, Marinho DA.The effect of 12 weeks of water-aerobics on health status and physical fitness: An ecological approach.PLoS One.2018 May 31;13(5):e0198319. doi:10.1371/journal.pone.0198319
Harvard Health Publishing Harvard Medical School.Advantages of water-based exercise. May 10, 2023.
Plunge San Diego.5 must-have pieces of aquatic exercise equipment for water aerobics.
Faíl LB, Marinho DA, Marques EA, Costa MJ, Santos CC, Marques MC, Izquierdo M, Neiva HP.Benefits of aquatic exercise in adults with and without chronic disease-A systematic review with meta-analysis.Scand J Med Sci Sports.2022 Mar;32(3):465-486. doi:10.1111/sms.14112
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