If you ask any professional trainer what type of exercise they recommend to an absolute beginner, the answer will almost always be swimming. But swimming is not the only way to burn those winter calories in the pool. Pool exercises are generally easy and have many benefits. As the water provides a solid support for your body, even seniors can reap the benefits of aquatic exercises. Pool workouts can help you build resistance and improve flexibility.
If you’re planning on building a pool in your backyard to recover from an injury, you should contact an experienced custom pool builder and ask for the right shape and dimensions. But you can also do most of the exercises on this list in any regular pool.
What You Need
Before you start burning calories in the pool, consult your physician to make sure you don’t strain yourself. Here’s what you need to know before you start:
- Water shoes to provide better traction
- Keep the water level at waist or chest height
- Use a float vest to keep you on the surface in deeper pools
- If you ever feel a sharp pain immediately stop exercising and exit the pool
- Drink plenty of water to replace the water you lost through sweating
5 Exercises to Try in Your Pool
Start walking forward for about ten to twenty steps than move backward. Make sure the water is no higher than your chest. Don’t try to walk too fast as it may become too difficult. If you feel you need a bigger challenge you can try jogging in place. Switch between walking and jogging for five minutes.
Stand near the wall then take a big step forward. Keep your knees at toe level. Return to the starting position and do the same thing with your other leg. You can alternate between these and side lunges. The exercise is the same expect you take a step to the side instead of forward. Do 3 sets of 10 steps, front or sideways.
Balance on One Leg
Sand on one leg and raise the knee on the other leg to hip level. Place a noodle under it to keep it afloat. Hold the leg up as long as you can, then switch legs. Do this in one or two sets.
Hold a noodle directly in front than lean to form a plank position. Keep the noodle submerged and hold your elbows straight down. Keep your feet on the floor and stay in this position as long as you can, between 15 to 60 seconds for 3 to 5 sets.
Standing by the side of the pool place your arms on the edge shoulder width apart. Raise your body up from the water with knees slightly bent. Hold for a few seconds then assume the starting position.
Working out is much more fun in the water and can have much better results. This can also help alleviate the symptoms of arthritis. Again, before you start the exercise routine make sure you run the program by your physician.