Healthy Tips & Advice

Getting That Exercise In The Pool

Posted on June 15, 2016

Summer is here and schools are getting out. This is great time to get outside and get some exercise. If you are suffering from pain that prevents you from running, biking or walking without pain, exercising in the pool may be a perfect solution for you. Before you dive in, there are a few things to consider before you start a program.

Before starting any pool exercise program always check with your healthcare provider or physical therapist so you can safely perform exercises.

  • Get some water shoes. Trying to go barefoot in a pool is difficult and rough on your feet. You will need the traction.
  • Go to mid chest level water. This will allow sufficient buoyancy and offer some good resistance.
  • Check out some of the cool pool exercise tools. Noodles, pool dumbbells, or flotation vests are a good option.
  • Start slow and take your time. It will be much easier for you to move in the pool but start slow and build yourself up. No pain, no gain is not a best practice.
  • Remember the water when you are in the water! You will sweat while doing pool exercises so make sure you drink plenty of fluids.

Our Top 5 Pool Exercises!

  1. Water walking or jogging: This is a great beginning exercise that almost anyone can do. Start in waist high water and simply start walking back and forth in the water. You will notice that the water will offer resistance but the stress on your back, knees and legs is almost gone. Once you get comfortable you can begin jogging. Beginning with 10 minutes and building from there is a good starting point.
  2. Balancing: If you are suffering from and injury or pain you will usually have unsteady balance. The pool is a perfect place to work on this skill. Simply work on standing on one leg without swaying forward or backward.  Once you get good you can try these with your eyes closed. Repeat 10-15 times each leg.
  3. Sidestepping: This is a great exercise for strengthening the legs and also great for balance as well. Same as walking forward and back but just sidestepping. Take comfortable steps about 2 feet apart in waist high water. As you get better, you can add some resistance holding a small kickboard. 5-8 minutes is perfect.
  4. Pool Edge or Kick Boarding: If you can, grab onto the edge of the pool with your belly down. Work on a nice easy flutter kicking motion with your knees slightly bent. With this one you can either do reps or time. 10 reps or 20 seconds is a good starting point. One your progress and are comfortable, give the kickboard a try. With the kickboard your will lean on the board and kick. This will propel you across the water. It’s really fun too!
  5. Bicycles: This one is a little more advanced and you need to be comfortable in the deeper water. You will need a flotation vest or belt. With one of these on go into deeper water until you start floating. Then just start moving your legs like you are on a bicycle. This is a great no impact exercise and cardiovascular exercise. Start slowly with this one. You will be surprised how tired you will get.

Well that’s it! Have fun with these exercises and as always start slow. If you have any questions please do not hesitate to contact us and we will be happy to answer any of your questions.

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