Looking for Low-Impact Exercises? Try Water Aerobics

Swimming isn’t the only way to get a good workout in the pool. Water aerobics combine simple, low-impact movements with the natural resistance of water to help build strength, improve balance and get your heart pumping, all while being gentle on your joints.

Aquatic therapist Alexa Oblak, PTA, explains the benefits of water aerobics and shares some beginner-friendly exercises to get you started in the pool.

What is water aerobics?

Water aerobics consists of low-impact, high-resistance exercises that help build muscle strength, cardiovascular fitness, flexibility and endurance. Designed for all ages and all fitness levels, they’re typically led by an instructor in a group setting and set to music.

You don’t need to be able to swim to do water exercises. They typically take place in the shallow end of the pool, where your feet are always on the ground and your head is above water.

“Aquatic exercises involve fast-paced, repetitive movements,” says Oblak. “You’re constantly moving in sync to the music and not necessarily aiming to complete a certain number of reps.”

These pool exercises are also a great alternative for folks who have a tough time exercising outside of the pool. Yes, the water can add a unique challenge by providing a healthy amount of resistance, but it’s also easier on your muscles, bones and joints than if you were on land.

“In the pool, your muscles don’t feel as strained, and you can modify the intensity as needed,” she continues. “Anyone who has a hard time tolerating land activities might want to give water aerobics a try.”

Water aerobics is also different from aquatic therapy, which is more targeted and focuses on one-on-one rehabilitation.

“Aquatic therapy usually happens in a hospital or clinic setting,” explains Oblak. “A licensed physical therapist is in the water with you, guiding you through different exercises to help with a variety of situations like chronic pain and injury recovery.”

Benefits of aquatic exercises

Water aerobics complements on-land exercises by:

• Building strength
• Providing a full-body workout
• Improving cardiovascular health
• Improving balance, coordination and endurance
• Soothing muscle and joint pain
• Keeping you motivated and moving
• Relieving stress

“Water aerobics is a good addition to any exercise routine because it helps you hone other skills,” says Oblak. “If you’re a cyclist or a runner returning from an injury, aquatic classes may help you return to your activity faster with less strain on your body as your cardiovascular fitness improves.”

Common pool exercises and equipment

Water aerobics classes usually involve a 10- to 15-minute warm-up followed by 40 to 45 minutes of exercise and a quick cooldown session. Over the course of the class, your instructor might increase or decrease the pace of your movements to match the music.

“You can expect to do 20 to 35 different exercises, with each one lasting anywhere from 15 seconds to a couple of minutes,” says Oblak.

To increase intensity and resistance, you may use different kinds of equipment, like:

• Foam dumbbells or weights
• Pool noodles
• Webbed gloves
• Kickboards
• Buoyancy belts

Buoyancy belts are especially helpful for more challenging deep water aerobics classes. The belt helps you float so that you’re easily treading water for the entire class.

“Each piece of equipment you use provides different levels of resistance, flotation and strength outputs,” she adds.

Webbed gloves force you to push and pull a larger volume of water — the faster you move, the more difficult it will be. Foam weights, on the other hand, fight to float to the surface, so your muscles must work harder to keep them beneath the surface.

Each class is different, but here are some common pool exercises you can expect.

Water jogging

1. Stand in water that reaches up to your chest or shoulders. Your feet can touch the bottom, or you can use a buoyancy belt for deep-water jogging.
2. Keep your head up, shoulders back and core engaged.
3. Start marching in place by lifting one knee and then the other while moving your arms front to back. Keep your elbows bent and drive your knees up as high as you can before stepping back down.
4. Continue these movements for two to three minutes.
5. Gradually slow to a walking pace, and walk for a two-minute cooldown.

You can increase the intensity of water jogging by holding foam dumbbells, jogging faster, lifting your knees higher or bringing your fingers together so your hand is flat like a paddle and pushing your arms more forcefully through the water.

Jumping jacks

1. Stand in chest-deep water with your feet together and your arms at your sides. Stand tall with your shoulders relaxed and your knees slightly bent.
2. Jump your legs out to the sides while raising both arms out and up to shoulder height or overhead — whichever feels comfortable. Make sure you’re landing on the balls of your feet, not your heels.
3. Bring your feet back together as you lower your arms to your sides.
4. Continue doing these movements at a comfortable pace for two minutes.
5. Gradually slow down and return to gentle marching in place.

Increase the intensity by holding onto foam dumbbells, increasing your speed, making your movements bigger or squatting slightly as you jump your feet apart.

Bicycle kicks

1. Rest your upper back and shoulders against the pool wall. Hold onto the edges of the pool with both hands for support.
2. With your hands still on the edges of the pool, engage your core, lean back into the wall and bring both feet off the pool floor.
3. Start “pedaling” by moving your legs in a smooth, cycling motion, extending one leg out in front of you as the other bends back toward your chest.
4. Maintain a steady pace for two to three minutes. Continue to breathe normally as you focus on steady, controlled movements.
5. Gently lower your feet back to the pool floor and stand carefully before moving on to your next exercise.

Kick it up a notch by wearing ankle weights, pedaling faster, pedaling longer or making larger cycling circles with your legs.

Alternating punches

1. Stand in chest-deep water with your feet shoulder-width apart and knees slightly bent.
2. Make loose fists and hold them in front of your chest, with your elbows bent.
3. Punch one arm straight out in front of you at shoulder height, rotating your upper body slightly so that you lean into the punch.
4. Pull your arm back to the starting position as you punch forward with the opposite arm.
5. Continue switching sides in a smooth, controlled rhythm for one minute. Keep your core engaged, your shoulders relaxed and your arms underwater the entire time.
6. Finish with a few slower punches before lowering your arms and entering into a three-minute marching cooldown.

Want an added challenge? Try holding foam dumbbells, wearing webbed gloves, moving faster or lowering into a squat while punching.

Tips and tricks

Interested in dipping a toe into your first water aerobics class? Oblak offers the following tips and strategies:

• Drink water before and after class. “You’re still sweating and losing hydration, even when you’re in the water,” explains Oblak. Drink enough to avoid dehydration.
• Eat before and after class. Food is fuel for your body before and after workouts. Have a light snack 30 to 60 minutes before you get in the pool and eat after.
• Do pool exercises three to five times a week. “It’s good to be active with something every day,” she says. “Start two times a week and go up from there.”
• Don’t ignore pain. Take a break if something hurts or you need to catch your breath. “Everyone moves at their own pace and you should modify any exercise to make it work for you,” advises Oblak.

If you’re still feeling like a fish out of water, talk with an instructor. They can answer any questions you have or guide you in the right direction.

“Water aerobics can be a fun way to shake up your exercise routine,” encourages Oblak. “If your workouts feel stale or you’ve hit a plateau, getting in the pool can be a refreshing change of pace.”