I’ve been teaching aqua exercise for more than two decades. It is the best form of exercise for people of all ages and fitness levels. Water exercise tones the body in a gentle way and works every muscle and joint. Many people minimize the benefits of water exercise because it’s not the traditional high-intensity cardio exercise typically done on a treadmill, elliptical or stationary bike as recognized by mainstream fitness enthusiasts. However, with the use of a noodle and water buoys (weights), you can improve your cardiovascular condition and muscular strength just as well with aqua exercise. It also improves flexibility and elongates the spine. Another invaluable benefit of water exercise is the minimal pressure placed on the joints and as a result, less joint pain. It is a “liquid gym” and balances out a regular fitness routine.
The physiological properties of an aquatic environment are beneficial to all the joints. The body is 90% buoyant in water leaving 10% body weight. This allows for improved mobility while mitigating pain. Water exercise is therapeutic for individuals with joint pain and under-conditioned muscles, and it helps those who simply perform better in water than on land. Walking in the water while gliding the arms and legs improves the function of the shoulders, wrists, hands, neck, back, hips, and knees. Ideally, this can be done at any YMCA or gym type environment with warm water, indoor pool, or an outdoor pool during the summer. It should be done 5-7 times per week for maximum benefit. Each session should be performed for 45 to 60 minutes.
During the pandemic, with gyms having been closed, indoor pools have not been accessible. If you are fortunate to have your own outdoor pool, the scorching hot summer makes it the ideal place to exercise. Simply walking in the water has a soothing effect on both the mind and body. The stress-relieving aspect of a little pool time goes a long way. The soothing presence and sensation of water on the skin may also bring some peace of mind.
For the past seven summers, I’ve been teaching at the glorious Indian Trail Club outdoor pool in Franklin Lakes, N.J. This summer was unique since everyone was returning to exercise after being in lockdown since March. I’ve had the most consistent turnout in all the years I’ve been teaching there. Every person comes prepared with a noodle and water buoys. When the buoys are submerged underwater, they weigh between 10-40 pounds, depending on how hard you work. Even if you don’t own water buoys, you can get a great workout with a noodle alone. We exercise for half the class in the shallow end, then take both noodle and weights into the deep end. Deepwater exercise takes all the pressure off the ankles, knees, and hips as you are suspended in the water rather than touching the floor of the pool. You are weightless and it feels like you are floating.
I’ve asked a few participants what they enjoy most about water exercise. Here are a few responses: Carmella said “At my age, it’s easier than doing it on land.” Pat said” I love the water ballet in the shallow water!” (I end each class with water ballet and a little water Tai Chi). Dana said: “I love the buoyancy of the water in the deep end.”
Elaine writes “Every Sunday during this shortened summer, I have looked forward to Monday- the day of my aqua aerobic class…a class that for one hour makes me forget the horrors of the world as I immerse myself in a beautiful crystal-blue pool to tone my body and my soul. And the camaraderie of my fellow swimmers, a gorgeous blue sky, and a fabulous instructor add to this totally enjoyable and truly unique experience”.
Let these inspirations encourage you to slip into a pool before the season ends.
Roberta Bergman, M.S., Dance/Movement Therapy is also an ACE Certified Group Fitness Instructor, Personal Trainer, and Aqua Instructor. She is also the founder of Bodyformula and is a public speaker specializing in healing back pain through exercise and healthy lifestyles.
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