We recently sat down with coach/instructor Jas Gray, who runs 20/20 Health, to discuss the benefits of exercising in water. Working out in water is particularly helpful for people with injuries in the muscle, tendon, and bone; overweight or obese individuals; pregnant women; and the elderly. However, water aerobics have an abundance of health benefits for everyone!
The two essential advantages of water exercises are:
More resistance: Water is denser than air, which means it provides a greater resistance to your movements
Less pain and fatigue: Water offers a buoyancy that reduces the impact of exercises on your body
These will help you intensify your workout while minimizing negative effects like pain and fatigue.
Strengthens muscles and builds stamina
Aerobics, in general, focuses on large muscles such as those in your limbs. Combine it with water resistance, and you’re left with stronger muscles! The force of water from all directions on your body’s surface acts like weights tied all over your body, doing what dumbbells and kettlebells would do if you were working out on land – but on a larger scale.
Improves flexibility and range of motion
While exercising on land, your body movements are restricted by the effects of gravity, your bodyweight, and the fear of falling. You can fearlessly increase your range of motion, exerting muscles that you would not otherwise be able to exert outside water. In a study on patients with osteoarthritis, aquatic exercises were seen to significantly improve knee and hip flexibility without any side effects. In another study, patients with a degenerative spinal condition too enjoyed improved flexibility and a greater range of motion after participating in an aquatic exercise program.
Offers relief from chronic pain
Gentle waves hitting against you have a massaging effect on your skin – which is why a major benefit of water exercise is pain relief. By working against the water’s resistance, you can reduce stiffness and soreness to a great extent. Water aerobics can even alleviate pain from chronic conditions like knee and hip osteoarthritis. Aquatic aerobics are highly recommended for pregnant women suffering from lower back pain. People suffering from soreness due to extensive physical activity or stiffness due to joint problems should give it a try, too.
Supports bone health by increasing bone density
Most people reach their peak bone mass by the age of 30. Thereafter, bone density declines, increasing the chances for osteoporosis and fractures. The loss in bone mass is a major problem of aging, particularly in postmenopausal women. Postmenopausal women over the age of 50 have the highest risk of osteoporosis. Only high-impact exercises can help decelerate this natural process. Why is water aerobics the perfect solution? Because it’s a high-impact workout without the bounding of hitting the ground continuously!
Rectifies body posture and treats spine problems
By simply standing in a pool, you will be able to correct your overall body posture.The buoyancy of water supports the entire body, including weak muscles, allowing you to maintain proper balance when standing in water. With the added advantage of improved flexibility and mobility, exercising in water will hugely benefit your posture. You will be able to elongate your spine to the entirety of its natural length without any discomfort. The water resistance will also make you more self-aware of your posture, helping you further.Water aerobics can be of immense therapeutic value if you have scoliosis, back pain, or other spine problems, or if you are beginning to hunch because of old age.
Encourages weight loss
Aquatic exercises are highly recommended for those fighting obesity. With the help of the water’s buoyancy, you will be able to decrease body fat, much more effectively than with ground exercises. The feeling of weightlessness and the ease on your joints will allow you to do a lot more than what you may normally be able to do.
Protects the heart by lowering blood pressure
With the water being mainly at the lower half of your body, blood can easily return to your heart without your heart having to work extra hard for it. So, while you expect your heart rate to increase as much as it would if you exercised on land, the increase is much lower. Therefore, don’t let your heart rate be a measure of your workout intensity when exercising in water!
Gets rid of stress
Just like other styles of exercise, working out in the water helps release those feel-good hormones endorphins.Now that we’ve told you all the wonderful benefits of exercising in water, are you ready to dive into some water-based classes? Check out how you can make a splash and get fit & healthy at the same time, and book in to a class today Activities Archive – Active Rother
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