Looking for a way to stay active without stressing your joints? The answer might be just below the surface! Exercising in the pool offers a fun, low-impact way to build strength, improve balance and boost cardiovascular health. Water provides a unique combination of resistance and support that makes it an ideal environment for exercise. Here’s why:
• Low-Impact Movement
Exercising in water reduces stress on joints and muscles, perfect for those with arthritis, joint pain or mobility issues.
• Better Balance and Stability
The natural buoyancy of water helps you stay upright while challenging and improving your balance.
• Full-Body Workout
Water offers resistance in every direction, engaging multiple muscle groups simultaneously.
• Enhanced Cardiovascular Health
Pool workouts increase heart rate without the strain of land-based activities, helping to strengthen your heart and lungs.
Pool Exercises to Improve Balance
Looking to enhance your stability? Try these water exercises:
• Single-Leg Stands
Stand on one leg and hold for 10–15 seconds. Use the pool wall for support if needed.
• Tandem Walk
Walk heel-to-toe across the pool to challenge your balance and stability.
• Side Leg Lifts
Hold onto the wall and lift one leg out to the side. Repeat 10–15 times on each leg.
• Core Twists
Hold a pool noodle in front of you and twist from side to side to engage your core.
If group classes aren’t your thing, water walking is a simple, effective way to stay active on your own. Its key benefits include:
• Improved Posture and Gait
Walking in water engages your core, helping strengthen muscles that support good posture.
• Strengthened Lower Body Muscles
Water provides 12–14 times more resistance than air, making each movement more effective for building strength.
• Increased Cardiovascular Fitness
Like any aerobic exercise, water walking helps improve heart and lung health.
If you decide to try water walking, use your whole foot – from heel to toe – to maintain proper alignment and avoid undue stress on your toes or calves. And, don’t underestimate the value of playing upbeat music to keep you motivated and moving at a steady pace.
Water Walking Routine
• Forward Walk
Walk across the pool, focusing on a strong, deliberate stride.
• Sideways Walk
Turn sideways and step one foot over the other. Alternate directions.
• High Knees
March in place or across the pool, lifting your knees as high as possible.
• Backward Walk
Slowly walk backward, engaging your core for balance.
Gentle on the body yet powerful in results, aquatic exercise can help you move with confidence and strength.
Butterfield’s water aerobics class meets at 9:30 a.m. each Monday, Wednesday and Friday.
Take the plunge!
