We say it often, and it’s true: you can have a great workout just about anywhere. But if you’ve got a pool (or other body of water) at your disposal, as some of us do at this time of year, well, your workout options – and their fun factor – just multiplied. Water workouts are NOT just for the senior set – anyone can reap serious benefits. Here’s how.
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A water workout reduces the impact of your movements, making movements easier on your joints than they would be on dry land. At the same time, it provides added resistance when you move (think lifting and pushing the water). It also keeps you cool, which is especially beneficial in the summer, and it’s simply kind of fun to splash around every now and then.

Here’s a basic water workout for you to try. But get creative because anything goes – try modifying movements you do on land with a focus on using the resistance of the water.

  1. High knee jog on the spot (or march, if jogging isn’t an option for you)
  2. Jumping jacks – either as you would on land, or alternating sides, which is easier on you cardiovascular system, but provides an added balance challenge.
  3. Water flies – straighten your arms out at your sides, with your fingers together and palms open and facing forward. They should be under the water. Bring them together in front of you, and then open back up. The faster you move, the more resistance you’ll feel.  
  4. Core rotations – bring your hands together in front of you, with arms straight, squeezing palms together. Keeping your arms together, rotate from side-to-side from the waist. Get as far as you can to each side – from 10 to 2 o’clock if you can swing it, working up to 9 to 3.


Do each for 30 seconds, and move on to the next. Repeat five times, for a great workout in only about 10 to 15 minutes.

Happy swimming!