Water walking or jogging
Start by walking forward in chest- or waist-high water. Walk 10-20 steps forward and then the same distance backward. Increase speed to make it more difficult. Also, increase the intensity of your effort by jogging gently in place. Switch between jogging for 30 seconds and walking in place for 30 seconds for five minutes. You can hold a kickboard vertically in the water while walking to increase resistance. Sideways walking: As a progression, try walking sideways by crossing your right foot in front of your left, bringing your left foot back to start, then crossing your right foot behind your left foot. Continue with this pattern for 20 steps in one direction, then 20 steps in the other.
Forward and side lunges
Stand near a pool wall for support, if needed, and take a big lunge step in a forward direction. Do not let the knee in front of you advance past your toes. Return to the starting position and repeat with the other leg. For a side lunge, face the pool wall and take a giant step to the side. Keep your toes facing forward. Repeat on the other side. Try three sets of 10 lunge steps. For variation, do your lunges forward or sideways across the pool instead of staying in place.
One leg stand/balance
Stand on one leg while raising the other knee to hip level. Place a pool noodle under the raised leg so it forms a “U” with your foot in the center of the U. Hold for as long as you can, up to 30 seconds, then switch legs. Try one to two sets of five on each leg. If you have trouble with balance, try this exercise while holding onto the side of the pool or without using a noodle.
Sidestepping
Face the pool wall. While keeping an upright posture, take sideways steps with your body and toes facing the wall. Take 10-20 steps in one direction and then return. Repeat twice in each direction.
Hip kickers
Stand with the pool wall to one side of your body for support. Move one leg forward with your knee straight, like you are kicking. Return to start. Then move the same leg to the side and return to the starting position. Then move that same leg behind you. Lastly, move your leg in a circle (as if drawing a circle on the pool floor). Repeat three sets of 10, then switch the kicking leg.
Pool planks
Hold the noodle parallel to the pool floor with both hands (shoulder-width apart). Keep your toes on the pool floor as you straighten your elbows and lean forward to submerge the noodle in front of you, so you end up in a plank position. Your body should be straight and diagonal to the pool floor. Hold for 15 to 60 seconds (as long as you are comfortable). Repeat three to five times.
Deepwater bicycle
In deeper water, loop one or two noodles around the back of your body and rest your arms on top of the noodle for support. Move your legs as if you are riding a bicycle. Continue for three to five minutes.
Arm raises
Stand in water deep enough to submerge your shoulders. Using arm paddles or webbed gloves for added resistance, hold your arms at your sides and bend your elbows to 90 degrees. Keeping your elbows bent and your shoulders down, raise your arms outward toward the water surface, then bring them back to your sides. Repeat for three sets of 10. You can perform arm raises while standing on one leg to challenge your balance during exercise.
Pushups
While standing in the water at arm’s length from the pool edge, place your hands shoulder-width apart on the pool edge. Keeping your feet on the pool floor and your body straight, lower your chest toward the pool edge. Then press your weight through your hands to raise your body back up to the starting position. Repeat for three sets of 10.
For more challenge: While standing close to the poolside, place arms shoulder-width apart on the pool edge. Press your weight through your hands to raise your body up and halfway out of the water (keep your elbows slightly bent). Hold for three seconds, then slowly lower your body back into the pool.
Standing knee lift
Stand with your back against the pool wall and both feet on the floor. Lift one knee like you are marching in place. While your knee is even with your hip, straighten your knee so your leg is parallel to the pool floor. Continue to bend and straighten your knee 10 times, then repeat on the other leg. Complete three sets of 10 on each leg.
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