Water-based Exercise and Mental Health. Water-based Exercise and Older Adults. A Good Choice. References US Census Bureau. Statistical Abstract of the United States: Department of Health and Human Services. External Swimming and all-cause mortality risk compared with running, walking, and sedentary habits in men. Int J of Aquatic Res and Educ. Quality of life and physical performance in land- and water-based pulmonary rehabilitation. External J Cardiopulm Rehab.
External J Aging Phys Act. Immersion in warm water induces improvement in cardiac function in patients with chronic heart failure. External Eur J Heart Fail. Westby MD.
External Arthritis Rheum. Most people reach their peak bone mass by the age of Thereafter, bone density declines, increasing the chances for osteoporosis and fractures.
Postmenopausal women over the age of 50 have the highest risk of osteoporosis. Only high-impact exercises can help decelerate this natural process. Water aerobics is a high-impact workout and can, thus, improve bone health.
Having said that, while water aerobics helps strengthen your skeletal system, land-based exercises seem to be more effective. 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 benefit your posture. You will be able to elongate your spine to the entirety of its natural length without any discomfort. According to Open Access Journal of Sports Medicine , water exercises have significant benefits on the lumbar spine. 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.
Aquatic exercises are highly recommended for those fighting obesity. With reduced risks of obesity and a lower blood pressure, the chances of you contracting a heart disease will be slimmer. Water aerobics improve blood circulation in your body. In one study, a week course of water aerobics markedly reduced blood pressure in patients diagnosed with high blood pressure. Water workouts are low risk compared to land workouts, where you can easily injure yourself by falling backwards after trying to lift too heavy a weight.
Make sure to pack a comfortable swimsuit, towel and dry change of clothes in your bag, and arrive at the pool before class starts so you can do a quick warmup outside the water. Check out some of the health benefits a water exercise could provide you Healthy Heart Regular participation in water aerobics or water exercise classes can help improve heart health and cardiovascular strength. Tone Muscles and Burn Calories Exercising in the water is a great way to burn calories and better tone your muscles.
Water also has greater resistance than air, which means walking in water requires more effort and ultimately burns more calories than walking on land. Expect to burn between and calories per hour in a water aerobics class , according to the Aquatic Exercise Association.
Try our exclusive water aerobics weight loss calculator and see how many calories you can burn and how much weight you can lose during pool workouts.
It's a FUN way to exercise!!! Being in a pool is always splashy fun. Participating in a water aerobics class not only makes you happier and healthier, it is also a great social experience where new friends are made. The forgiving water environment is effective for exercising and enjoyable. People are friendly and it's a lot more fun than swimming laps.
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