If you are bored with the monotonous gym routine or regular walks in the park, why not spice things up by getting into a pool? Just gather your buddies and sign up for a water aerobics class!
Water aerobics is simply working out in a swimming pool, and not only will it keep you cooler but also pamper you with massive perks. Think of it as moving your workout station to the swimming pool, whereby you will reap both the health benefits of swimming as well as those of lunges, walking, or jumping jacks.
Exercising in the water is one of the most effective bodies healing activities you can ever take part in. It builds cardio and strengthens your muscles all while soothing your joints and relaxing your body. Below are the top 10 water aerobics benefits that will get you cutting down on your visits to the gym.
1. Improving Flexibility
Recent studies have shown that exercising in water can help improve flexibility. Water adds resistance to every movement you make. It actually pulls and pushes your joints in directions that they are not used to moving, which forces your body to work harder to keep up with the pulling and pushing motion.
With time, your joints get used to these movements, making them more flexible. A study conducted on patients with osteoarthritis revealed a significant improvement in hip and knee flexibility after taking part in a water aerobics program.
2. Burning Calories
A 60-minute long aquatic aerobics class can get you burning up to 300 calories. Of course, the actual amount of calories you burn will depend on your body size, the strength and intensity of your motion as well as the water depth and temperature.
Faster movements involving the lower and upper body in the deeper end of the pool will prompt the greatest calorie burn. A simple waterproof fitness tracker will keep you updated on the number of calories you burn during the period you spend exercising in the water.
3. Building Strength
The resistance of water is almost ten times that of air, so simply cupping and kicking the water will help in building muscle, which will increase your metabolism and get you healthier. This is one of the most notable benefits of aqua aerobics and that’s why most water aerobics classes have incorporated equipment like kickboards, buoys, noodles, and paddles to further encourage strength gains.
4. Relieving Stress
As with any regular workout, pool exercises are a great stress reliever. Triceps or push-ups performed in the water stimulate your brain to release ‘feel-good’ chemicals (endorphins) that leave your body relaxed.
When working out in a pool with warmer water, the water movement over and against the body brings about a massage feeling which relaxes your muscles. This soothing effect can alleviate pain in joints and muscles resulting from exercising. It’s like jumping into a hot tub after a workout.
5. It’s A Low-Impact Exercise
During strength training, you need to give your muscles some rest time so they can repair themselves. If you love lifting weights, you will be required to use a different group of muscles during the days you are not working out or simply take a break.
Water is buoyant and has a low impact on joints and muscles. If you don’t want to take a day off from a workout, you can perform pool exercises. Pool workouts allow for active recovery and would be the best way to spend your gym off days.
Also, the fact that the body feels much lighter than when on land makes aqua aerobics the most effective activities for people with back problems, knee conditions, arthritis, and foot or leg injuries. Your body doesn’t experience the same impact aerobics have on land. You can run and jump in the water without worrying about falling. In fact, if you have already learned how to swim, water aerobics will be much easier and more enjoyable for you.
6. Increasing Bone Density
Most people reach the peak of their bone mass at the age of 30. After that, the bone density falls off-putting the person at risk of fractures or osteoporosis. The decline in bone density is a huge problem, especially in aging postmenopausal women. Researches have revealed that postmenopausal women are more prone to osteoporosis particularly after the age of 50.
One of the most significant water aerobics benefits is that they can help slow down this natural process. Working out in the pool 3 to 4 days a week can help reinforce your skeletal system, and therefore improve bone health. If you bring a waterproof watch, you can decide how much time you want to spend on pool exercises in each session. A waterproof Fitbit could also be an effective tool to keep track of the workout.
7. Improving Body Posture And Treating Back Problems
The water buoyancy supports your entire body including the sore or weak muscles, enabling you to maintain balance when exercising in the water. And with improved joints’ flexibility and mobility, your posture is greatly improved. As time goes by, your spine will be able to elongate to its full length effortless and without any discomfort.
The resistance from the water will help you become more aware of your posture. Water aerobics will have a significant therapeutic value to people with back pain, scoliosis, and other spine problems and those who are beginning to hunch due to old age.
8. Lowering Blood Pressure
Having trouble keeping your blood pressure controlled? Don your swimsuit and hop into the pool.
Working out in the pool improves the circulation of blood in the body. Also, with the pressure being exerted by water on the lower part of your body, it will be easier for blood to return to the heart without the heart needing to do extra work for it. As such, you will not have an increased heart rate as you would have when working out on land. Controlled blood pressure will lower your chances of heart disease.
9. Good For Newbies
If you just enrolled in a group exercise class and already finding the complex choreography intimidating, the swimming pool will provide some discretion. Since most moves will be performed underwater, only you will know if you miss a step.
Water aerobics classes can also be very motivating than working out alone. Since you will be working hard to keep up with the rest of the participants, you will also feel motivated to become the best. You get to socialize too, something exercising alone will never offer.
Though affordability doesn’t fall under the health benefits of aqua aerobics, it’s something we really love about pool workouts. If you do not have enough money for expensive gym memberships or setting up the home exercise equipment, a water aerobics class will be a really economical option. It won’t cost you much to enroll in one especially if you will be going to a local public pool.
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Water aerobics are simply spectacular. They are one of the most effective ways to get your muscles, joints, and entire body in good health condition. Being in the water will also relax your mind and relieve stress. Still, thinking about it? Probably you haven’t heard that pool workouts offer a great opportunity to bond with your family and friends too.
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- Water Aerobics Benefits, livestrong.com