Water aerobics is a terrific low-impact exercise that can be an excellent way to promote weight loss and overall health. Because this workout takes place in a swimming pool, it’s ideal for people who want to work out without putting too much pressure on their joints.
Water aerobics can be done by people of all ages and fitness levels, making it a great option for those who are just starting out on their weight loss journey, or for anyone looking to add fun to their cardio routines.
I’ve been going to a water aerobics class consistently for over a year, and I find it’s an enjoyable way to keep fit. In my experience, there are many benefits to trying water aerobics, even beyond weight loss.
The Basics of Water Aerobics
Water aerobics, also known as aqua aerobics, is a low-impact exercise that takes place in a swimming pool. It involves performing a range of movements and exercises in the water, such as walking, jogging, jumping jacks, and arm curls.
Water aerobics is an excellent form of physical activity for people of all ages and fitness levels, but it’s particularly appealing to women of a certain age. Yes, that’s a stereotype, but that doesn’t mean it’s not true.
It’s an ideal form of physical activity for people who are recovering from an injury or who have joint problems. Additionally, the buoyancy of the water helps to support the body, which can help to reduce the risk of injury.
According to the Centers for Disease Control and Prevention, adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, just to maintain the body weight they’re at currently.
Water aerobics is a great way to meet this recommendation, since most classes run for 60 minutes, and because it provides an effective workout that can help to improve cardiovascular fitness, muscular endurance, and strength.
Water aerobics can be tailored to suit the individual’s fitness level, making it suitable for people of all abilities. For example, beginners can start with simple exercises such as walking or jogging in the water, while more advanced participants can incorporate more challenging movements and equipment such as resistance bands or weights.
Benefits of Water Aerobics for Weight Loss
One of the benefits of water aerobics is that it is a full-body workout that can help burn calories and promote weight loss. Depending on how hard you workout, water aerobics can burn up to 400 calories per hour, making it an effective way to shed pounds.
Additionally, water provides natural resistance, which can help strengthen muscles and improve overall fitness.
Overall, water aerobics is an excellent option for those looking to lose weight in a low-impact way. It is a fun and effective way to get in shape, and it offers a wide range of health benefits that can improve overall wellbeing.
Here are some benefits of water aerobics for weight loss:
Burns More Calories
Water aerobics is an excellent way to burn more calories than traditional aerobics. According to Harvard Health Publishing, a 155-pound person can burn 149 calories in 30 minutes of water aerobics. This is because water offers resistance, which makes the body work harder, leading to more calorie burn.
Low-Impact Exercise
Water aerobics is a low-impact exercise that puts less stress on the joints, making it an excellent option for people with joint pain, or people with reduced mobility.
The buoyancy of water supports the body’s weight, reducing the impact on the joints and the intensity of pain. This makes it an ideal exercise for people with arthritis or obesity.
Increases Metabolism
Water aerobics can also help increase metabolism, which can aid in weight loss. According to Mayo Clinic, water aerobics can help improve muscular endurance and strength, leading to an increase in metabolism. This increase in metabolism can help burn more calories even when the body is at rest.
Improves Cardiovascular Health
Water aerobics is an excellent way to improve cardiovascular health, which is essential for overall health. According to Mayo Clinic, water aerobics can help improve heart health, reduce stress, and lower blood pressure.
Fun and Engaging – the Key
If you don’t enjoy your workout, you’re much less likely to do it consistently. So here’s the great news: Water Aerobics is fun.
Because it’s fun, it keeps you motivated to continue. And when you join a class, it becomes a social activity, too, giving you even more reasons to continue.
I look forward to my aqua aerobics class because it’s so much fun!
Water Aerobics vs. Other Exercises
Water aerobics is a great option for those who are looking for a low-impact way to lose weight. But how does it compare to other exercises?
Cardio
Water aerobics can be a great form of cardio, but it may not be as intense as running or jogging. Which is perfect if you’re not a fan of running, or your joints won’t support that.
Resistance
Water provides natural resistance, which can help strengthen the muscles. And while it’s not going to provide as much as resistance training with weights or machines, water aerobics can be a great way to build strength and endurance without putting too much stress on the joints.
Impact
Water aerobics is a low-impact exercise, which means it puts less stress on the joints compared to running or jogging. This makes it a great option for those who are recovering from injuries or have joint pain.
Full-body workout
Water aerobics can provide a full-body workout, targeting all major muscle groups. It can help improve cardiovascular health, build strength, and improve flexibility. However, it may not be as effective as other exercises such as weight lifting or high-intensity interval training (HIIT) for building muscle.
Injuries
Water aerobics is generally a safe exercise, but injuries can still occur. It is important to use proper form and technique to avoid injury. It is also important to consult with a doctor before starting any new exercise routine, especially if you have a history of injuries or medical conditions.
Water Aerobics Equipment and Techniques
When it comes to water aerobics, there are a few pieces of equipment to consider, like water shoes, a buoyancy belt, water weights, ankle weights, or a pool noodle, to name a few. These items can help you stay afloat, maintain proper form, and increase the resistance of your workout.
Water shoes are an important piece of equipment to prevent slipping and provide traction on the pool deck. They also protect your feet from rough surfaces and can help you maintain balance in the water.
A buoyancy belt can help you maintain proper form and posture during exercises, and can also provide additional support for those with back or joint pain.
Water weights are another important piece of equipment that can add resistance to your workout and help tone your muscles. They come in a variety of shapes and sizes, including dumbbells and wrist cuffs.
Ankle weights can be used to add resistance to leg exercises, while a pool noodle can be used for support during core exercises and stretches. It can also be used as a prop for various exercises, such as a makeshift barbell for bicep curls.
Water Aerobics Techniques
When it comes to techniques, water aerobics offers a wide variety of exercises that can be tailored to your fitness level and goals. Pool exercises such as jogging, jumping jacks, and leg lifts can be effective for weight loss and toning.
Water weights can be used for arm exercises, such as bicep curls and tricep extensions. A pool noodle can be used for balance exercises, such as standing on one leg and lifting the other.
Water Aerobics for Different Groups
Water aerobics is a low-impact exercise that can be beneficial for people of all ages and fitness levels. It can help improve cardiovascular health, build endurance, and tone muscles. However, certain groups may need to take extra precautions or modify their exercises to ensure their safety and avoid injury.
Older Adults
Water aerobics is an excellent exercise option for older adults who may have mobility issues or joint pain. The buoyancy of the water can help reduce pressure on the joints, making it easier to move around. Additionally, exercising in water can help improve balance and reduce the risk of falls.
Pregnant Women
Water aerobics can be a safe and effective exercise for pregnant women. It can help improve circulation, reduce swelling, and alleviate joint pain. However, pregnant women should avoid exercises that require jumping or sudden movements, as these can put stress on the joints and pelvic floor muscles.
Pregnant women should always consult their own medical professional before beginning any exercise program.
People with Joint Pain or Arthritis
Water aerobics can be a great exercise option for people with joint pain or arthritis. The water provides a low-impact environment that can help reduce pressure on the joints. Additionally, water resistance can help strengthen muscles and improve flexibility.
People with Health Concerns
People with health concerns such as heart disease, diabetes, or obesity can benefit from water aerobics. Exercising in water can help improve cardiovascular health, reduce blood pressure, and aid in weight loss.
However, it is important to consult with a doctor before starting any exercise program, especially if you have a pre-existing medical condition.
Arm and Abdominal Muscles
Water aerobics can be a great way to tone and strengthen arm and abdominal muscles. Exercises such as water walking, arm curls, and tricep dips can help target these muscle groups. Additionally, resistance exercises such as water dumbbells or resistance bands can help increase muscle strength and tone.
Overall, water aerobics can be a safe and effective exercise option. However, it is important to take precautions and modify exercises as needed to ensure safety and avoid injury.
Water Aerobics Workouts and Routines
Before starting any water aerobics routine, it is important to warm up properly. This can be done by swimming laps or doing some light stretching exercises. Warming up helps to prepare the body for the workout and reduces the risk of injury.
Water aerobics workouts can be designed to target different areas of the body or to provide a full-body workout. A typical workout may include a combination of cardiovascular exercise, strength training, and stretching. High-intensity interval training (HIIT) can also be incorporated to increase the intensity of the workout.
Some popular water aerobics exercises include jumping jacks, pull-throughs (for abs), and knee lifts. These exercises can be done in shallow or deep water, depending on the individual’s fitness level and comfort.
For beginners, it is recommended to start with shallow water exercises and gradually progress to deeper water.
Water Aerobics: Fun Way to Get in Shape
Water aerobics is an excellent form of exercise that can aid in weight loss and provide numerous health benefits.
The properties of the aquatic environment, such as reduced impact on joints and resistance during movements, make it a beneficial form of exercise for overall body exercise and recovery from injuries.
Research has shown that water aerobics can be effective for weight loss, particularly for middle-aged females with excess weight. It can also improve cardiopulmonary fitness, making it a great option for those looking to improve their cardiovascular health.
In addition to weight loss and cardiovascular health benefits, water aerobics can also improve muscle strength and flexibility. It can also reduce stress and improve mental health, as the buoyancy of the water can create a calming effect on the body.
Because it’s also a fun way to get in shape, water aerobics is probably an exercise you’ll be willing to do on a consistent basis, which will make it more effective in the long run.
Overall, water aerobics is a low-impact and effective form of exercise that can aid in weight loss and provide numerous health benefits. It is a great option for those with joint pain or other limiting conditions, as well as those looking to improve their overall fitness and wellbeing. And have fun!
Sarah Auerswald is a big fan of Water Fitness and having fun at the same time!
Medical Advice Disclaimer: This website is not intended to provide medical advice. It’s based on the experience of the authors and reflects their opinions and desire to find ways to stay fit and have fun doing it. Where possible, the authors have referenced actual medical journals and scientific authorities regarding facts, which you can read for further information. You should always consult your own medical professionals before embarking on any new exercise routine, whether for health and wellness or for weight loss.