I used to think aqua classes were for my mother’s friends in retirement communities, where women wore shower caps and were afraid of getting splashed. One day after my regular lap swim, I watched a class at my gym. I decided to jump in the pool and try it — especially because it’s beneficial for the heart, increases energy and balance, improves sleep, and reduces the risks of heart disease and diabetes.
Water fitness is adaptable for all levels and ranges of mobility; no experience is required. It’s a double-duty workout — cardio and strength training. In the water, you’re not working against gravity. Instead of landing on a hard surface with the impact of your full weight, you land with only 10 percent of your body weight. “This reduces the risk of injury,” according to the Mayo Clinic News Network. In the pool, you might be able to do stretching exercises you couldn’t do otherwise.
Many studies have shown an increase in lean body mass among people participating in an aqua exercise program. All you need is a bathing suit and the reassurance that everyone in the class can participate at their own levels.
Benefits of Water Exercise
When I tried pickleball, I found that it was hard on my arthritic knees. In the water, you’re less likely to aggravate injuries, according to Harvard Health, which explains, “Water is denser than air, providing more resistance.” This means that you burn more calories than on land because you work more muscles in the water.
Summer is a great time to start. Bouncing to the beat of music in an outdoor pool makes it even more fun (don’t forget the sunscreen). Indoors or out, water-based fitness is a year-round full-body workout. You can work out vigorously without dripping with sweat, although you need to hydrate during and after, and you don’t feel like you’re perspiring, but you are.
“It’s low-impact and joint-friendly, delivering major results in strength, endurance, balance, and flexibility,” says Jenni Lynn Patterson-LaCour, AEA Aquatic Training Specialist and founder of S’WET™ — Structured Water Exercise Training. She teaches water fitness to people of all ages. “You build strength and power without overloading the joints. It’s a highly efficient, muscle-smart way to train.”
Not all water fitness is aerobic, according to Patterson-LaeCour. “Resistance-based movements in the water often shift into anaerobic zones, especially when you’re working against drag or using equipment. You’re building strength without overloading the joints.”