pool exercises

Don’t just float there: how to take advantage of the water with pool-based exercises

by Sports Therapy And Rehabilitation, June 9, 2017

Summer is practically here, and that means most outdoor pools are opening up soon if they haven’t already done so. For many of us, time spent in a pool is for relaxing or having some fun with your friends or family members, especially if you have a pool of your own at home. While this is what pools are typically meant for and we certainly don’t want to take away from your enjoyment of them, we offer this alternative approach to consider: they can also be used for working out.

Any form of physical activity performed in water is classified as a low-impact exercise.

This means that compared to many land-based exercises like running, far less pressure is being placed on your joints. In fact, due to its buoyancy, you only weigh 10% of your actual body weight when suspended in water. This allows you to move freely with less stress on your joints and a lower risk of injuring yourself or making an injury worse.

This is why water-based, or aquatic exercise is strongly recommended for individuals with a number of painful conditions, such as arthritis, fibromyalgia, low back pain, joint replacements, neurological and balance conditions. Due to the natural resistance of water, aquatic exercise can also help to strengthen your muscles, and doing it regularly can improve your agility, balance, and heart and lung health.

While swimming is the most popular form of aquatic, it’s certainly not the only way to work out in a pool. Here are some other pool exercises you can perform to boost your fitness while enjoying the water:

  • Water walking or jogging: walk about 10-20 steps forward and then backward in chest- or waist-high water; increase your speed or try jogging in place to make it more difficult; alternate jogging with for 5 about minutes
  • Deep-water bicycle: in deeper water, loop one or two noodles around your back and rest your arms on top for support; then move your legs as if you are riding a bicycle; continue for 3-5 minutes
  • Sidestepping: face the wall and take 10-20 sideways steps in one direction and then return; repeat twice in each direction
  • Pool planks: hold a noodle in front of you, then lean forward into a plank position; hold for about 15-60 seconds depending on your core strength; repeat 3-5 times

For more information and additional pool exercises, click here, or for any aches or pains you may be experiencing, contact Sports Therapy And Rehabilitation at 202-223-1737 or e-mail info@starclinic.net and schedule an appointment today.

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