Blackmores working out in water

Working out in water

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Exercising in water is a great way to keep cool while staying active in summer. Online personal trainer Andrew Cate looks at some of the ways you can work out while wet.

What are the benefits of exercising in water?

Performing exercise in water is a great way to add variety and beat the summer heat while boosting your fitness and strengthening your muscles. Water's unique properties cause your body to respond differently to movement and exercise. Buoyancy helps to reduce the impact and jarring on your joints, while the water provides a smooth resistance that helps to tone your muscles. It’s ideal for people who are overweight, pregnant, starting an exercise program, or who suffer from arthritis. It can also add some impact-free variety to your existing exercise routine.

Did you know?

Water provides a unique environment for exercise, helping to boost your strength and stamina without impact and jarring on your joints.

The benefits of exercising in water

  • Increased muscle strength, stamina and flexibility 
  • Good for all ages and fitness levels
  • Reduced risk of injury and overheating
  • Fat loss and improved body composition 
  • Exercise without sweating
  • Improved posture, balance and coordination 
  • Fun and refreshing exercise

What different exercises can you perform in water?

If variety is the key to maintaining interest in an exercise program, then water workouts give you plenty of choices. Here are six water based activities that could be a refreshing addition to your summer exercise routine.

Swimming – Swimming is an excellent way to work your arms, back, hips, buttocks and thighs. Use different swim strokes to target different muscles, such as freestyle, breaststroke, backstroke, sidestroke and butterfly.

Walking in water – Wade into water that comes up to you mid thigh and start walking. Bring each knee up as high as you can, and swing your arms to help propel you. This is a great cardiovascular workout, and can also help to tone your bottom and thighs. 

Deep water running – Wearing a buoyancy vest or life jacket for added buoyancy, perform a running action in water where you can’t tough the bottom. This works your whole body and burns just as many kilojoules as road running, without the jarring and stress on your joints.

Kickboarding – One of the best possible workouts for your legs and buttocks is to workout with a kickboard. The board helps you with buoyancy, so just keep your arms straight and kick to your hearts content.

Aquarobics – Aquarobics classes take advantage of this unique resistance that water provides, and guides you through 40 – 60 minutes of movement and fun. If you like exercising in groups, or if you like supervision from an instructor, this is an ideal activity for you to try.

Paddling – Paddling is a great way to strengthen your upper body and core while burning plenty of kilojoules. Options include kayaking, rowing, canoeing, dragon boating or rafting.

Did you know?

There are many different types of activities you can perform in water, including swimming, walking in water, deep water running, kickboarding, aquarobics and paddling.