The Best Swimming Pool Exercises for 2022
Spending a day at the pool is one of the most rejuvenating and fun activities to experience during the summertime. But did you know that splashing around in the pool can be a great workout? According to Healthline, because water provides heavier resistance than air, working out in the pool makes the same exercises that you’d do on land more challenging in water.
Water exercise allows you to engage your muscles more fully, while the buoyancy of the water provides extra support for muscles and joints. Aquatic exercise helps to increase strength, flexibility, and endurance. Here at Shoreline Pools, we have compiled some of the best pool exercises to enhance your workouts and improve your health.
How to Prep for a Pool Workout
There are a few things to consider before beginning a pool exercise regimen. First, you should always contact your doctor to confirm you will follow the appropriate regimen. Remember to gather supplies to aid you in your workout, just as you would in the gym. For example, water shoes can provide traction on the pool floor, and flotation belts can help you stay upright in deeper water. Try incorporating webbed water gloves, Styrofoam weights, inflated balls, or kickboards into your workout to increase resistance. You should also grab a swim cap, goggles, and a towel for more efficiency and a quick clean-up.
Consider the water temperature before exercising to match your own needs. Cooler water may allow a person to exercise more without fatiguing, while warmer water may be good for reducing pain. Avoid working out in a pool that’s heated above 90°F (32°C). Also, make sure to work out in waist-high or chest-high water to reduce difficulty in performing your exercises. Drink lots of water, because you will sweat, even when working out in a pool.
Excellent Pool Exercises for a Great Workout
Walking in water targets your arms, core, and lower body. To perform this exercise, find some waist-height water. Lengthen your spine, stand tall, and walk forward by putting pressure on your heel first, followed by your toes. You can use arm weights to increase resistance or switch up the exercise by walking sideways. To do this, cross your right foot in front of your left, bring your left foot back to start, then cross your right foot behind your left foot. Continue the walking motion for 5-10 minutes.
Hip & Leg Kickers
Hip or leg kicks target muscles in your core and legs. To perform hip kickers, stand with the pool wall to one side of your body for support. Next, kick your leg in front of you before returning to the start position. From there, kick your leg out perpendicular to the pool wall and return to start once again. Next, kick your leg out behind you and return to start. Finally, move your leg in a circle, as if drawing a circle on the pool floor. Perform this exercise ten times for three sets, and then switch legs.
For leg kickers, hold onto the pool ledge or a kickboard and allow yourself to float. Perform each of these leg kicks for 1-3 minutes: flutter kicks, scissor kicks (opening and closing your legs like scissors), breaststroke kicks, and dolphin kicks (holding the legs together and moving up and down like a dolphin).
High Knee Lifts
High-knee lifts can strengthen your core and lower body. Begin by standing against the pool wall. Start by lifting your leg at a bent 90° angle. Hold your leg in that position, and then extend the leg straight out. Lower the leg back to the starting position while remaining straight. Repeat the move with your other leg and continue for 5-10 minutes. For an added challenge, try this exercise without using the pool wall, or add ankle weights for increased resistance.
Perform jumping jacks in the water to work out your upper and lower body muscles. Try to perform 1-3 sets of jumping jacks with 8-12 repetitions. To increase the difficulty, try incorporating ankle or wrist weights.
Create Your Own Aquatic Gym with Shoreline Pools
Do these workouts pique your interest? If so, Shoreline Pools can help build the most functional, beautiful in-ground pool for all your fitness needs. To schedule an appointment for construction, call us at (203) 357-1544 so we can bring the benefits of a pool workout right to your backyard!