Want to switch up your typical workout?
Water aerobics could be the perfect pool-based addition to your exercise routine.
There are many types of water aerobics classes, from cardio to strength training. No matter which type of aquatic exercise program appeals to you, here are 10 benefits water aerobics can offer to people of all ages.
Benefits of Water Aerobics
It’s Low Impact
Angel Ruest, a group fitness instructor at Life Time Fitness in Westminster, Colorado, says that the top benefit of water aerobics is that it’s easy on the joints.
Your body becomes more buoyant in the water, so there’s less impact on joints, bones, and muscles. The water’s resistance also slows down your movements and keeps them fluid, meaning there’s less jerkiness or risk of injury.
One research review found that water aerobics helped people with
osteoarthritis and people who are overweight find relief from stress on their joints, lowered the intensity of their pain, and improved their quality of life.
And because the
low-impact nature of water aerobics can make it more comfortable to exercise, you might be able to work out for longer.
It Builds Community
Ruest frequently sees how water aerobics helps to build community and gets older adults out of their home and into interactive social situations. And research suggests that socializing may improve cognitive function in people 70 and older.
Water aerobics classes can be a fantastic opportunity to get out of the house and meet some new friends and members of the local community. Plus,
exercising with friends may make it more fun, which could help you stay engaged and more consistent with your workouts.
It Benefits Your Brain Health
Not only is water aerobics a physical workout — it also works out your brain.
A meta-analysis of 10 studies found that physical exercise improved the cognitive function of older adults.
Plus, aquatic exercises improve blood flow, which has also been shown to benefit your memory and cognition.
It Provides a Full-Body Workout
“Depending on the type of class and water depth, water aerobics really is a full-body workout,” Ruest says.
Aqua fitness targets your heart and muscles at the same time.
You may aqua jog or walk as part of the workout, using your legs and core for stability. Water weights or above-water hand motions are commonly part of the workout routine as well.
This gives you a workout focused on both strength and cardio, since the water adds resistance to your movements.
It Supports Cardiovascular Fitness
Water aerobics is a highly cardiovascular activity. Though it may not raise your heart rate as much as exercise on land, it still gets your heart pumping and your lungs working. And improved
cardiovascular fitness can help you in daily life, with things like climbing stairs, walks, bike riding, and gardening.
Plus, just being in the water benefits your heart by helping it move oxygen more efficiently to the muscles you’re using during exercise. So, even if you have a heart-related health condition, you might still be able to enjoy water aerobics without worry about your heart working too hard.
That said, before starting any aquatic exercise, ensure that your vital signs are stable and that your doctor has given you the go-ahead. Water exercise is therapeutic and fun, but it may overload your heart if you have a condition that’s not being properly treated.
It Can Help Relieve Stress
Exercise produces
endorphins, which are the brain chemicals responsible for lifting your mood — and aquatic exercises are no exception.
Water-based exercise can be a great way to reduce
stress, calm
anxiety, and improve mood.
One review of 23 studies found that, in all the studies, water-based exercises were linked to positive changes in mental health, with 16 studies labeling these changes significant.
It Helps You Build Core Strength
As you age, your
core strength may decline if you become more sedentary. But core strength is key for daily functions such as keeping your balance when walking, moving from sitting to standing, and climbing the stairs.
Properly executing water aerobics movements forces your body to activate your core to keep you balanced and stable in the water. In one small study involving people who had undergone lumbar fusion, aqua exercise plus home exercise improved trunk flexor strength.
The extra resistance from the water also activates your core as you perform each move.
It Can Be a Recovery Workout
Water aerobics can help you wind down from your other recent workouts, thanks to its low-impact nature and relaxing quality, and it can lower pain levels and give you more freedom of motion. All of this helps counteract the effects of land exercise, while promoting rest and recovery.
It Improves Mobility and Flexibility
Water aerobics provides a safe environment for you to move your body with less risk of injury.
Some of the movements may involve bending toward your toes, reaching behind you to stretch your quads, or reaching upward to stretch your back and arms. Even if you stumble or lose your balance during a stretch, the water makes for a soft landing. This can even boost your confidence and help reduce your fear of falling when you’re back on solid ground.
Plus, the weightless effect of water can make stretching and mobility movements feel less constrained or laborious.
It May Help Soothe Your Muscles
Some water aerobics classes are done in heated therapy pools. The heat loosens joints and relaxes muscles. In this case, for people living with joint aches or mobility challenges, the water itself may be therapeutic.
Other aqua fitness classes may be held in cooler lap pools. Cold water can have an anti-inflammatory effect on muscles, which may reduce soreness and aid in recovery.
Drawbacks of Water Aerobics
The Pool Has Harsh Chemicals
Recreational pools come in two types: chlorine and saline.
Chlorine pools use chlorine as a large-scale water disinfectant. Saline pools use a scientific process to turn salt into chlorine. Either way, both chlorine and saline pools use some form of disinfectant to keep the pool safe for public use.
While safe, clean water is important for all swimmers and water aerobics participants, adverse effects from chlorine do occur.
Chlorine can irritate the skin. It’s not uncommon for those who swim regularly in chlorinated pools to experience dry,
itchy skin.
Chlorine and other pool chemicals may also trigger contact dermatitis, an uncomfortable
skin rash.
And certain types of folliculitis, a skin irritation that happens when hair follicles become inflamed, are even referred to as “hot tub rash.”
The chemicals used in pools may also irritate your respiratory tract and, with long-term exposure, may increase your risk of developing
allergies or asthma. People who already have asthma or allergies may experience a runny nose, trouble breathing, a cough, tightness in the chest, itchiness, or sneezing.
Plus, when chlorine binds to body waste, like sweat, it turns into chloramines. This chemical can irritate your skin, eyes, and respiratory tract when it turns into a gas above the water.
If you accidentally swallow too much water contaminated with chloramines, it could lead to issues like
diarrhea.
You Still Sweat
Despite its lighter load and fun atmosphere, water aerobics is still a workout — which means you’ll likely still sweat while performing the exercise moves.
“Fun fact: You still sweat when doing water aerobics,” Ruest says.
Though sweat may make you uncomfortable, try to remember that it’s good for you. It helps your body cool off and keeps you safe.
People Have Misconceptions About Water Aerobics Attendees
When people think of water aerobics, there may be a misconception that it’s only for older adults or people who have limited mobility. But aqua fitness can be beneficial for anyone.
“I have triathletes, runners, and cyclists take water classes and thoroughly enjoy them,” Ruest says.
Don’t let a prior opinion of who goes to water aerobics classes hold you back from attending. You may be surprised to find a large range of ages, physical abilities, and types of athletes at any given aqua fitness class.
Water Aerobics Tips
Water aerobics can be a great workout, but as with any exercise program, it’s important to keep a few safety precautions in mind. Be sure to speak with a doctor before you start any new exercise program, especially if you have any preexisting health conditions or haven’t exercised in a long time.
Another important safety precaution: “The warm water of most aerobics pools, plus the physical activity, means you still need to hydrate,” Ruest says.
So remember to bring a water bottle to any aqua fitness class, and ensure that you’re drinking fluids throughout the session.
Other exercise tips include:
- Wear water shoes during the workout to protect your feet and help prevent slips.
- Wear a bathing cap to protect your hair, if desired.
- Stand in a spot where your feet can easily touch the bottom of the pool.
- Keep your body straight and tall during the workout, and engage your core.
- If you try any jumping moves, land on the balls of your feet and press through your heels.
After your workout, use shampoo to wash your hair and soap to wash your body to remove any lingering chemicals. Be sure to moisturize afterward too.
Rachel Green
Rachel Davis
Derek Schulz
Sophia Martinez
Dr. Amara Okafor