Exploring the Rise of Aquatic Exercise & Stretching

 

 

With the growing number of specialized classes offered at public pools, swim clubs, and fitness centers, aquatic fitness is becoming increasingly popular. Thanks to the unique properties of water, water workouts offer a safer, more enjoyable alternative to hitting the gym or braving the elements.

 

The resistance felt when moving in water makes workouts more challenging and can deliver a larger calorie burn in less time. Water’s natural buoyancy supports muscles and joints so there’s less impact and risk of injury than with land-based exercises. These low-impact benefits make aquatic exercise an attractive choice for seniors, individuals with joint issues, and those recovering from injuries.

 

Also, the temperature-controlled environment of a swimming pool or hot tub makes exercise more comfortable in a variety of weather conditions.

 

Ready to make a splash with your fitness routine? Let’s dive in!

 

 

What Is Aquatic Exercise?

Aquatic exercise is any type of workout you do in water, usually waist-deep or chest-deep. This could include cardio, strength training, or stretching. These low-impact activities allow almost anyone – regardless of fitness level, age, or swimming ability – to stay active and improve their health, strength, and mobility. 

 

Popular exercises include:

• Water aerobics, 
• Aquatic yoga, 
• Water jogging, and 
• Resistance training.

 

Essential Equipment 

Many strength-building water exercises only depend on resistance. Yet, fitness accessories help enhance aquatic workouts and target specific muscle groups, including water dumbbells, kickboards, resistance bands, and pool noodles. These tools are designed to boost your exercise by adding resistance to make muscles work harder without adding stress on the joints.

 

Choosing The Right Space 

When deciding on the type of aquatic exercise, consider the size of the hot tub or pool you have access to. A large swimming pool in a gym or community center usually has ample space for water jogging and large group exercises. Smaller home pools are well suited for walking in place, kickboard workouts, and strength training with water weights and resistance bands.

 

The Hot Tub Advantage

Buying a hot tub for your home is a great way to make aquatic fitness more accessible. While the smaller size limits the range of exercises, its warm water and molded seats are perfectly suited for resistance workouts, gentle stretching, and yoga poses. Plus, the hydrotherapy benefits of a hot tub could aid muscle recovery, making it easier to stick to your active routine.

 

 

Top Benefits Of Aquatic Exercise

Regardless of fitness levels or goals, good reasons to give water-based exercise a try include:

• Waist- to chest-deep water provides low-impact resistance, so you’ll burn more calories in less time while fully engaging your muscles.
• Aquatic exercise is efficient, providing a cardio workout that also boosts strength, endurance, and flexibility.
• Extreme temperatures won’t get in the way of your fitness ritual. Your pool will keep you cool in the summer and can be heated to keep you comfortably warm in winter. Even some hot tub models offer a cool water mode that can be used for exercising or cool water soaking.
• The buoyancy of water supports the body, so you can work out harder with less impact and risk of injury than traditional land exercises.
• You have plenty of options to choose from. Look for an aqua fitness class at your local gym or community center, work out in your pool with water weights and resistance bands, or have fun working on flexibility with hot tub yoga moves and stretches.
• Aquatic exercise is refreshing and fun – you’ll feel like a kid again while you work toward achieving your fitness goals.

 

Enhance Heart Health

Certain studies have stated that aquatic exercise may be helpful for patients who are suffering from coronary artery disease. Regular aerobic exercise can lower blood pressure and improve markers of cardiovascular health such as exercise capacity, vascular function, and heart rate variability. The buoyancy of water provides a gentle, low-stress environment for this type of activity, aiding relaxation and helping reduce blood pressure. 

 

Additionally, aquatic workouts burn calories, contributing to weight loss and decreased fat mass, which also supports lower blood pressure. This combination of benefits makes aquatic exercise an excellent choice for maintaining heart health.

 

Stretching In Water Keeps You Fit & Flexible

Regular stretching is an important part of any fitness routine because it enhances flexibility, improves range of motion, and reduces the risk of injuries. As we age, it’s important to keep joints and muscles flexible and healthy. Without regular stretching, muscles can shorten and become tight, with limited range of motion. This can impair the ability to participate in sports and other activities and could increase the risk of joint pain, strains, and muscle soreness.

 

To stay flexible and mobile, it’s best to commit to more than the occasional stretch. Dedicating a few minutes each day to water stretching exercises in a hot tub is an easy and effective way to see consistent results.

 

 

Begin & End A Session With A Stretch

During aquatic exercise, your muscles are cushioned by the water, so you won’t feel the impact in the same way as if running or exercising on land. The muscles are still working as hard against the water’s resistance – why it’s important to stretch before and after water-based activities. 

 

Perform dynamic (moving) stretches before a session to warm up and prepare the muscles for exercises. Static stretching (where you hold the stretch) after a workout does wonders to flush out lactic acid and soothe tight muscles. And, if there’s a hot tub available, a rejuvenating hydrotherapy massage feels great while loosening joints and aiding muscle recovery.

 

 

Explore Popular Group Fitness Programs

For a workout that blends fitness with fun, check out one of the trending water-based fitness classes at a local gym or community pool. Popular aquatic fitness programs combine the low-impact resistance benefits of aquatic fitness with the social aspect of exercising with friends.

 

Aqua Zumba, a popular class for all levels, combines Zumba dance moves with water resistance, creating an energetic workout that’s easy on the joints. For a more advanced option, Hydro Power focuses on high-intensity interval training (HIIT) in the water, incorporating sprints, jumps, and resistance training to build strength and endurance. These programs appeal to many people, from those seeking a guided, low-impact environment for rehabilitation to exercise enthusiasts looking for a challenging alternative to a regular routine.

 

Water-Based Fitness For Everyone

Children and young adults will enjoy exploring new ways to stay fit and have fun in the water. For older adults, the water’s buoyancy reduces strain on joints and lowers the risk of injury, making it a safe choice for those suffering from arthritis or osteoporosis, or recovering from surgery.

 

People with mobility issues find exercising in water more comfortable and less intimidating because it supports the body and reduces the risk of muscle or joint pain. Water exercise is a safe, effective, and enjoyable way for everyone to keep fit and healthy.

 

 

Aquatic Exercise & Stretching: Getting Started

Finding Your Starting Point

If you’re ready to experience the benefits of aquatic fitness and water stretching exercises, there are several ways to get started, from private pools and hot tubs to community centers and gyms. While a backyard pool is a bigger investment, hot tubs can be more approachable in terms of price and space. 

 

Essential Gear & Attire

Check YouTube for online tutorials or start with a few of the exercises outlined below. Wear a comfortable swimsuit that you can move in, some lightweight water shoes to avoid slipping, and don’t forget to slather on waterproof sunscreen.

 

Leveling Up A Workout

Once you’ve tried some simple exercises using the water for resistance, add basic equipment like water dumbbells or resistance bands to enhance workouts. Don’t forget to modify the exercises as needed to suit your fitness level and goals.

 

Joining A Class

If you prefer the comradery and structure of an exercise class to working out solo, a group water aerobics class might be the best choice. Check with a local community center, gym, or YMCA for available sessions.

 

Senior-Specific Resources

If you’re a senior seeking to try water aerobics or an aquatic group exercise class, contact a gym or senior center for information. Or explore the options on the SilverSneakers website, which is a program that provides free access to gyms and fitness classes for eligible adults aged 65 and up.

 

 

Five Simple Water Exercises To Do In A Pool*

Water Walking or Jogging 

Walk or jog across the shallow end of the pool, with the water no higher than mid-chest level, keeping your back straight and using your arms to help with balance. This exercise will get the heart pumping and enhance core and leg strength.

 

Leg Lifts

Position yourself in front of and facing the pool wall, holding on the edge for support, and lift one leg to the side, then bring it back down. Repeat for a set of 10-15 reps and switch legs. This is an effective way to target hips and thighs.

 

Arm Curls

Holding water dumbbells, stand in the water with arms at your sides. While pinning your elbows to your body, curl your arms up to the shoulders and then lower them back down. This simple exercise will work the biceps and triceps.

 

Flutter Kicks

Hold onto the edge of the pool or use a kickboard and extend your legs behind you. Perform quick, small kicks to work the core and leg muscles.

 

Water Bicycle

In the shallow end, lean your back against the pool wall, extend your arms along the sides for support, and pedal your legs as if riding a bicycle for a simple leg/cardio workout.

 

 

Stretching Exercises For Hot Tubbers

Stretching in a warm hot tub does more than feel good. Warm water hydrotherapy can enhance the effects of stretching and improve flexibility and mobility.

 

For the best results, hold each stretch for at least 15-30 seconds per side.

 

Neck Stretch

1. Sit comfortably with your back straight and hands resting on thighs.
2. Gently tilt your head to one side, bringing your ear towards your shoulder.
3. Repeat, leaning your head to the other shoulder.

 

Shoulder Stretch

1. Sit or stand with shoulders relaxed.
2. Reach one arm across your chest and use the opposite hand to gently press the arm towards your chest.
3. Repeat with the opposite arm.

 

Torso Twist

1. Sit comfortably with your feet flat on the floor of the hot tub.
2. Place one hand on the opposite knee and gently twist your torso, looking over your shoulder.
3. Repeat, looking over the opposite shoulder.

 

Quadriceps Stretch

1. Stand in the hot tub and hold onto the edge for balance.
2. Bend one knee and bring your heel up behind you until you can touch it.
3. Use your hand to hold your ankle and gently pull it towards you.
4. Repeat with the opposite leg.

 

Calf Stretch

1. Stand facing the wall of the hot tub and place both hands on it for support.
2. Step one foot back, keeping it flat on the floor and your leg straight.
3. Bend your front knee and lean forward slightly to stretch the calf of the back leg.
4. Repeat with the opposite leg.

 

These stretches can help improve flexibility, reduce muscle tension, and enhance overall relaxation. Always move gently and listen to your body to avoid overstretching.

 

*Consult your physician before starting any sort of exercise routine.