Swimming laps the other day, I grew bored within minutes. Then, across the pool I spotted a group of women taking a water exercise class. They seemed to be having a great time jumping around and playing with water toys — while getting fit, too.
For details on this fun form of exercise, I spoke with Mary E. Sanders, PhD, associate professor of health education at the University of Nevada School of Medicine and author of YMCA Water Fitness for Health. She pointed out water training’s advantages over land-based exercise…
Water fitness classes are offered at many YMCAs, community centers and fitness clubs. Dr. Sanders says, “A good, comprehensive class typically lasts 45 to 90 minutes and includes a warm-up, cardio workout, muscle conditioning, stretches, balance exercises and a cool-down.”
If you want to experiment with some water exercises before committing to a class, or if you prefer to work out at your own convenience, Dr. Sanders suggested trying the moves below, repeating each for three to six minutes.
Helpful: Do these moves while standing in water that comes up at least as high as your navel but no higher than your nipples, choosing the depth in which you can move with greatest control. Ideally, for comfort and safety. water temperature should be 84° F. to 86° F. Optional: Water shoes provide traction so that you can move more quickly, and webbed gloves intensify your workout by increasing resistance (both are available at sporting-goods stores).
Jumping Jacks — to build muscular endurance and raise heart rate. Start by standing with feet together and arms down at your sides (hands should be underwater). Jump and spread your legs, landing with your feet about 20 to 30 inches apart… at the same time raise your arms, elbows slightly bent and palms facing down, until your hands reach the surface of the water. Then jump again, bringing legs together and arms down to return to the starting position. Additional challenge: As you jump, travel across the pool forward, backward and then sideways.
Stand on a noodle — to improve balance. Push a Styrofoam tube or “noodle” to the bottom of the pool and stand with your left foot in the center of the tube. Keeping right leg straight, bend left leg and slowly lift left knee as high as you can… hold for 30 seconds… return to starting position. Repeat, this time raising right knee. Continue alternating sides, moving arms gently at the surface to maintain balance. Additional challenge: Do the exercise while lifting arms above the water and/or keeping eyes closed.
Spiderman — to build core strength and raise heart rate. To start, face the pool wall and stand about an arm’s length away. Moving arms back and forth as if treading water, raise your legs and “run” up the pool wall from bottom to top, then run down again and return to standing. Repeat, keeping abdomen pulled in throughout. Additional challenge: Increase your speed.
*Important: Check with your doctor before beginning any new exercise program to make sure that it is appropriate for you. Water training may not be recommended if you recently had surgery or have a skin condition, such as psoriasis. If you are anxious about being in the water, meet with a water fitness instructor to learn personal safety skills and gain confidence.
