Water Aerobics Routines

When you combine back pain with arthritis, or other joint pain, doing quality aerobic exercise can be a challenge. However, workouts in the form of water aerobics routines may work well for you. Just what is aerobic water exercise?

Exercise is considered aerobic if through the rhythmic use of large muscle groups, heart rate and breathing levels are raised for an extended period of time.

When done in water, this type of workout takes advantage of the water's buoyancy and provides impact free exercise for muscles, ligaments and joints.

As with all exercise, you should consult with a health care provider before beginning water aerobics exercise.

Types of Aerobic Water Exercise

In addition to swimming and treading water, a number of traditional aerobic exercises can be used for water aerobics routines. Exercises such as...

• brisk walking
• jogging
• jumping jacks
• dancing
• jumping in place, and
• badminton

When doing standing water aerobic exercises...

Try to keep your feet flat. Many of us have a tendency to stand on our toes in the water, which can be bothersome to the calves.

And...

If swimming on your stomach, be sure to keep your head in line with the rest of your spine. When the head is bent upward in an unnatural position back and neck pain often occur.

Before and after a water aerobic routine...

To get the additional benefit of muscle stretching and strengthening, you may want to use warm up and cool down exercises.

While standing in shoulder depth water...

• Gently extend one leg forward and then backward, stretching the hip flexor, quadriceps and hamstring muscles. Repeat with the opposite leg.
• Hold your arms out to the side, parallel to the bottom surface. Slowly move your arms in front of you until they are crossing each other and then return to the starting position.

You may also be interested in:
Aerobic Exercise, Instructions for Water Aerobics

Water Aerobics Benefits

As with all aerobic exercise, water aerobics routines can help provide...

• better flexibility and balance
• pain relief, including relief for arthritic pain
• stress reduction
• control of blood pressure and type 2 diabetes
• strengthened cardiovascular system
• better oxygen distribution
• weight loss and/or weight control
• increased energy levels
• positive psychological outlook
• improved immune system

One thing to keep in mind...

Because of the buoyancy of water, water aerobics routines are NOT considered weight bearing exercise.

However...

With the use of water aerobics equipment you may be able to increase the other benefits of your different water aerobics exercises.

Buoyancy belt, Flotation belt - This belt, when worn in deep water, suspends your body at shoulder height allowing you to breathe naturally and concentrate on exercise rather than on staying afloat.

Water barbells, Water weights - Made of foam, buoyant barbells provide additional resistance for an upper body workout in both shallow and deep water.

Resistance cuffs - For added cardiovascular benefits, cuffs that provide resistance can be worn on the ankles and/or wrists.

Water noodle, Swim noodle - Exercise your upper or lower body while holding onto this long, lightweight piece of buoyant foam that asks as a flotation device.

Water aerobics shoes - Specialty water shoes can help provide added buoyancy and protect feet from scratches or cuts caused by a rough surface.

Water aerobics music - The rhythmic beat of music can help in maintaining a steady pace while exercising.

Maximize the benefits of water aerobics routines...

Overall health: 30 minutes a day, at a comfortable pace, as many days a week as you can.
Cardiovascular benefit: 20-30 minutes, 4-5 days a week, at a brisk pace.
Weight loss: 45-60 minutes, 5 days a week, at a brisk pace.