Aqua exercise is not only a great way to strengthen your bones and muscles, to tone your body, to help get rid of cellulite or to keep your body fit …
Many of us are experiencing injuries, operations or chronic pain to our limbs. I’m talking from experience as I had a major injury and operation some years ago myself.
What helped me the most to get back on track?– It wasn’t the pills, it wasn’t the treatment – it was exercise. What I found was that exercise sped up the healing process. Exercise increases the mobility and strength of the affected limb and if you exercise on a regular basis it can even ease chronic pain.
These are some exercises I did. Why not do some exciting and body strengthening exercise in the pool instead of only swimming (sometimes boring) laps?
Tip: Take a friend with you to share the fun!
Make sure you are always comfortable with your position.
Warm up stage 1! Walk or slowly run through shoulder or chest deep water. Move arms forwards and backwards next to your body while moving.
Warm up stage 2! Stand in chest deep water with arms next to your body. Focus on both arms and legs. Jump slightly up and down and spread both arms and legs with the jump. Jump again and move arms and legs back to original position. Repeat and choose speed and repeats to your fitness level.
1. Stand in chest deep water. Hold with one hand onto sidewall: Move opposite leg forwards and backwards. Move as high as you can each side.
2. Stand in chest deep water. Hold with one hand onto sidewall: Move opposite leg sideways up and down.
3. Swap sides and repeat for other leg.
4. Stand in chest deep water. Hold with one hand onto sidewall: Rotate opposite leg. Rotate 10 times each direction. Then turn and change leg. Rotate in large circles to increase water resistance or speed up in small circles.
5. Stand in shoulder deep water. Stand with legs slightly spread in water. Bend knees slightly. Hold arms up to shoulder height and move both arms down and up against the water resistance.
6. Lie on your back and hold with both hands onto side of the pool. Cycle with both legs.
7. Lie on your back and hold with both hands onto side of pool. Draw up both legs towards your chest then stretch back out. Repeat.
8. Stand in shoulder deep water. Stand with legs slightly spread apart. Bend knees slightly. Hold arms up towards shoulder height and rotate them forwards and backwards against the water resistance.
Make sure your limbs are within the water for all of these exercises.
What if you’re not sure? – Most pools offer aqua gym classes for all fitness levels. Ask the pool staff to find one that suits you.
Let’s keep moving
Please be aware that these are general exercise examples only. Before you use them make sure your fitness levels are adequate. See your doctor for advice before starting any new exercise or if you had a recent operation or injury. Don’t ever go in the water with wounds that are not healed without consent of your doctor. If you feel any pain, stop your exercise and ask a medical professional for advice. Please understand that you do the above exercise at your own risk.