Working out in water, also known as aquatic or water-based exercise, offers several benefits. There is a wide range of exercises that can be done in water to target various muscle groups and improve overall fitness.
The Concept
Water workouts include water aerobic exercises like jogging, jumping jacks, and cross-country skiing in water to get a full-body cardiovascular workout. You can also walk or run in the water to strengthen leg muscles and improve cardiovascular endurance. Engage in different swimming strokes to work on your upper body, core, and lower body muscles while improving lung capacity. Water Cycling using stationary bikes specially designed for the water to work on leg strength and cardiovascular fitness is also part of this routine.
Engage in team sports like water polo to challenge your agility, speed, and teamwork skills. You can also combine kicks and punches while treading water or wearing flotation belts to engage the entire body and improve endurance. Practice yoga poses in the water to enhance flexibility, balance, and core strength.
Water resistance exercises can be done using water dumbbells or resistance bands to perform various strength-training exercises like bicep curls, shoulder presses, and leg lifts. Join a water-based Zumba class to enjoy dance-based workouts in the pool, improving coordination and burning calories.
Water Wise
The buoyancy of water reduces the impact on your joints and muscles, making it a low impact exercise that is gentle on the body. This can be especially beneficial for individuals with joint issues, arthritis, or those recovering from injuries.
Rohit Nair, multifaceted celebrity coach and athlete says, “The resistance of water provides a challenging workout, helping to improve strength, endurance, and cardiovascular fitness. It engages multiple muscle groups at once, leading to a full-body workout. The hydrostatic pressure of water also helps to improve circulation and reduce swelling. Moreover, working out in water can enhance flexibility and balance due to the constant need to stabilize yourself in the water’s dynamic environment. It is also a great way to stay cool during intense workouts, making it ideal for hot climates or people who prefer a refreshing exercise experience.”
Water workouts can be enjoyable and suitable for people of all fitness levels, making it a great option for those looking to mix up their exercise routine or have fun while working out.
Hydrotherapy Hues
Water workouts, even though, have been around for a long time, are now becoming more popular than ever.
“In my practice, I have been suggesting hydrotherapy for post-surgical patients and patients with knee pain along with sports physiotherapy. It is mainly because pain is better controlled as there is not too much load on the knees or the spine when walking and exercising in the pool. As a result, flexibility improves with water therapy and mobility gets better, thereby accelerating recovery duration,” says Dr Lokesh A. V., Consultant, Orthopaedic Surgery, Manipal Hospital old airport road adding, “Specifically, in patients with specific knee problems like knee osteoporosis (or wear and tear of the knee), water therapy or walking in the pool or swimming help in improving the lubrication as the body weight is absorbed by the water which means patients can comfortably exercise and get back to normal life. Thus, hydrotherapy is undeniably a good method of physiotherapy. In many healthcare facilities, a water area, like a small pool or a small container kind of a facility are available for patients to perform water workouts,” says Dr Lokesh A. V.
Take Care
Since there is no gravitational force in the water, joint movements become free, and even water movement assists the joint to perform a better function. When you do movements inside the water it improves the circulation in the body, when there is good circulation there are no chances of toxin accumulation so there would be less or no pain or aches.
Dr Narendra Shetty, Chief Wellness Officer, Kshemavana, explains, “Aquatic exercises are possible for all age group populations. Even if one does not know swimming, that person can do exercises in water as well. Few groups of patients have sports injuries, any musculoskeletal post-surgery, neurological deficit affects neuromuscular function, to improve ROM (Range of Motion) of joints, muscular weakness, who have generalized stiffness in the body to improve flexibility, aerobic exercises can be done to maintain a fitness level. Only people with hydrophobia, acute cardiopulmonary dysfunction, acute injuries, with any open wound are advised to stay away from these workouts.”
Water workouts can be a refreshing and enjoyable experience, which can motivate individuals to stay consistent with their exercise routine. So, what are you waiting for? Plunge in and make a splash.
