Water /Pool Exercises - Aerobic and Strength/Rehab Water Exercises

Water/pool exercises refers to exercise routines that are done in the water or in the pool. Water Exercises have been proven to be effective in strength training, aerobics and rehab goals.

These exercises break the notion that pools are only for swimming as of swimming pools. With the therapists and trainers’ creativity, water exercises have been developed to offer exciting options for people to exert their muscles.

Since there are outdoor as well as indoor pools, this form of therapy or exercise routine is more flexible to the calls of weather or climate. Hence, this form of exercise provides individualized personal training environment, making it more effective in developing strength and muscle endurance.


Water/pool exercises were proven effective in improving cardiovascular health, weight management, sleep enhancement and even prenatal health. They offer relief to arthritis, diabetes, depression and common back pains.

This form of exercise is extremely beneficial for people who suffer from back problems, arthritis and physical conditions such as injuries. The water’s buoyancy reduces the impact of physical exertions to the joints, making it effective in supporting the body at increased range of motion.

The options for water activities are limitless. Anything that you can do on land can also be done in the water. Just like in weight training routines, water/pool exercises are equally effective in promoting strength and good health. The good thing about this form of exercise is that it is done without breaking a sweat.


The multiple functions and designs of water/pool exercises are usually based on three periods; the warm-up, toning and stretching and the cool down periods. So if you decide to add water/pool exercises to your workout routine, you must follow certain guidelines. It is important to prepare your body for the exercises or workout that lies ahead

Before doing some serious exercise, it is always important to do proper warm up exercises. Since this form of exercise routine is done under water, you may also do your warm-up under water. If you are a decent swimmer, you can do a recommended number of laps in swimming the length of the pool. Running or walking alongside the pool, while dipped in the pool, also makes a good form of warm-up. Just remember to avoid tiptoeing or your calves will be killing you after the exercise.

The toning and stretching part of this form of exercise is comprised with modified rhythmic movements of those exercises that are done off-water. These exercises include the leg lift, water chair, lateral raises, water squats, wave jumps, water jogging and more of weight training exercises.

Since the body is suspended under water, water exercises apply pressure only to the group of muscles that are flexed or worked out. This makes water exercises a great option for physical therapy, ideal for healing and developing the muscles that are affected by certain injuries.


In general, a combination of music and equipment makes water/pool exercises interesting and appealing to endure. In exercise classes, music may be used to synchronize movements.

For various exercises, tools such as kick boards, dumbbells or weights are used in doing the routines of resistance training. Just like off-pool exercises, off-pool exercise equipment is usually modified to complement various pool exercises. Even special shoes may be worn to help plant the feet on the floor.

With the proper equipment, proper posture or body positions will be maintained, enabling the exercise to target and flex the intended group of muscles.

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I was diagnosed with sciatica about a year ago. I went to a therapist who gave me exercises to do at home. I could hardly get out of bed in the morning! …

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Common Water Exercises Questions and Answers - FAQs

1. What is water exercise?

Water exercise is where you are doing a lot of free form exercises, but in the water, generally a pool.

2. Is drinking 94 ounces of water good enough if you exercise?
On an average day, without exercise, you should be drinking at least 8 glasses of water that are about eight ounces. When you are exercising, you are going to be in need of additional water. Depending on how much you exercise, you might need double the amount.

3. How much water before exercise?
About two to four hours before you start your exercise routine, you are going to want to drink about twenty hours of water.

4. Will exercise increase water retention?
Many people experience water retention with exercise, mainly because they are not getting enough water in their system. Stay properly hydrated and you will not have not much of a problem.

5. How much water 4 hours before exercise?
About two to four hours of exercise, you are going to want to drink about 20 ounces of water.

6. Can weeklong water fast make me lose 25 pounds if I exercise too?
You never want to fast from water. Water is essential to your exercise program.

7. Is water walking good exercise?
Water walking is excellent exercise as there is a lot of resistance that you will be working with.

8. Which cardio exercise is best for losing the most weight in the water?
Water jumping jacks are an excellent water exercise. As a beginner though, you will find yourself moving slow, but you will slowly pick up the speed.

9. What are good water exercises?
Water jumping jacks, water marching and standing sidekicks are great exercises for the water.

10.What different exercise can be done in a pool?
There are many different exercises that can be done in the pool such as sidekicks, stretches and jumping jacks.

11.What is good swimming pool exercise?
There are a lot of exercises such as jumping jacks, water marching and standing sidekicks that can be done in the water.

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