5 Aquatic Exercises to Boost Your Health

This summer, we’re encouraging you to Live Well and enjoy one of our favorite warm-weather activities: being in the water. Whether you’re a natural swimmer or haven’t ventured into a pool in years, these fun and health-beneficial water activities are excellent ways to add a new mix to your summer routine.

While aquatic exercises offer many benefits, these are a few of our favorites:

• Water exercises can be done in shallow or deep water, so you can make use of whatever options you have available.
• These exercises are low impact, meaning they’re great even for those rehabilitating from an injury or suffering from arthritis.
• Aquatic fitness creates a well-balanced workout for all ages looking to improve aerobic capacity, muscular strength and endurance, and flexibility.

Adding aquatic fitness to your routine can give you a community to work with, get you out of your house, and push you out of the same daily fitness routine you have been doing for months. Looking to get started with some new aquatic activities? Try these 5, perfect for all skill levels and ages!

Water Walking or Jogging

Water walking or jogging is the perfect way to start your aquatic fitness journey. This movement is easy on your joints, strengthens your muscles, and requires no equipment. You can walk forward, backward, and even sideways! For an added challenge, increase your speed and try water jogging, or get those knees up for some water marching. Water should be waist to chest high for this activity.

Balance Leg Raises

Focusing on balance, start by standing close to the pool wall, and use it to help you balance if needed. Next, raise one knee up to your hip, and hold for 30 seconds. Switch off to the other leg, and repeat. If you like a challenge, try adding a pool noodle. Place the noodle at the bottom of your foot, and pull the noodle up. Hold this pose for 30 seconds before switching sides.

Aqua Bike

You don’t need a fancy aquatic bicycle to get a good workout! Using a noodle or the side of the pool, rest your elbows and kick your legs as if you were riding a bike. You can make this movement more intense by increasing your speed and increasing your kicking time. This exercise works your legs and targets your core.

Water Jumping Jacks

Jumping jacks require you to push the water around you, providing resistance and requiring you to maintain your balance. This exercise builds strength, balance, and flexibility. If your shoulders aren’t as strong as they used to be, you can bring your hands up to shoulder level rather than going the whole way above your head. If you have aquatic weights, you can add these to increase the intensity of this exercise, too.

Cross Country Water Skiing

This exercise will really get your heart pumping! While jumping up and down, move your legs forward and backward in opposite directions. You can jump the length of the pool or stay in a small area. Focus on stretching your legs with every jump and increasing speed as you get more comfortable with the movement. You can also move your arms in opposite directions for a great aquatic workout.

Thank you to Aquatics Director, Leah Darras. Universal Athletic Club offers a wonderful swim center for all of your aquatic needs. From swim lessons to classes and more, you can practice your aquatic skills at their center now.

Universal Athletic Club

2323 Oregon Pike, Lancaster, PA 17601

717-569-5396