If you’re looking for a healthy lifestyle with easy daily routine exercises? Then water exercises are the best option for you. Aquatic exercises are comparatively easier and can provide the best full-body workout without any of the drawbacks or hardships of normal gym workouts.
What are the advantages of aquatic exercises?
Working out in the pool can make the same exercises that you’d do on land more challenging because of water’s heavier resistance compared to air.
This heavier resistance affects your muscles more and also helps you burn much more calories quicker. Water exercise increases strength, endurance, and flexibility. It is also one of the best cardio workouts.
Because of the water buoyancy, your muscles and joints get extra support which allows you to work out harder with very less stress on your body.
The Centers for Disease Control and Prevention (CDC)Trusted Source suggests aquatic exercises for people who have joint conditions like osteoarthritis and rheumatoid arthritis.
Water exercises are also considered one of the best forms of exercise for pregnant women and people who have osteoporosis, fibromyalgia, balance issues, and other joint injuries.
Best Aquatic Exercises for a Full-Body Workout
Water jogging or walking: Walking in water is one of the best and easy aquatic exercises as it helps you get a feel for how you can develop resistance. Water walking impacts your arms, lower body, and core. You can increase the power by using hand or ankle weights.
Water arm lifts: This exercise will help strengthen the muscles in your arms. Utilizing foam dumbbells will help you to add more resistance. To do this exercise, stand in the water up to your shoulders or chest. Keep the dumbbells at your side, with your palms facing up. Draw your elbows close to your torso as you lift your forearms to the water height and rotate your wrists to turn your palms facedown. Lower your arms back to the first position. Repeat the exercise 8-12 times and do 1-3 sets.
Lateral arm lifts: Lateral arm lifts mainly target your upper body and is also best done with foam dumbbells. To do this exercise, stand in water up to your chest. Hold the dumbbells at your side with hands down parallel to your body. Raise your arms to the side until the dumble reaches water level and your shoulders. Then lower your arms back down to your sides parallel to your body. Repeat 8-12 times and do 1-3 sets.
Standing knee lift: This exercise is good for your knee, hamstrings, and also calf muscles. To do this exercise, stand with your back against the pool wall with both feet on the pool floor. Lift one knee till it levels your hip. While your knee is even with your hip, straighten your knee parallel to the pool floor. Continue to bend and straighten, then repeat on the other leg. Repeat 8-12 times and do 1-3 sets. To make it more challenging, you can try this exercise without standing against the pool wall.
Jumping jacks: Jumping jack is best for both your upper and lower body muscles. You can add more resistance with wrist and ankle weights. To do this exercise, stand in water at shoulder/chest level. Keep your feet together and your arms at your side. Jump by moving your legs outward and, along with that bring your arms over your head. Jump back to the starting position with your feet together and your arms at your side. You can do 1-3 sets of 8-12 repetitions.
Aquatic exercises can quickly turn your lifestyle into a healthy one. There are a lot of aquatic centres where you can work out.
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