When you hear, “water aerobics,” a group of retirees in their 60s or 70s might initially come to mind. But believe it or not, this exercise can benefit people of all ages and fitness levels—plus, it’s a fun way to cross-train if you need a break from those repetitions in the weight room! (Plus, it’s low-impact, perfect for when you want a good cardio workout sans all the jumping!)
Here’s what to know about introducing water aerobics to your workout routine, along with a few useful tips to maximize your results.
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What exactly is water aerobics?
Harvard Health defines water aerobics as a “catch-all term [for] cardio, strength, and interval training done in the pool.” Because water has a higher density than air, aquatic- based fitness will exert 12–14 percent more resistance on your muscles than a typical land workout, which can also increase your average calorie burn.
Some water aerobics classes incorporate foam weights to boost the level of intensity, while others use the water’s natural resistance. All of these workouts, regardless of weights or not, also combine both cardio moves (e.g. squats or jumps) and muscle toning (e.g. bicep curls) for full-body health benefits. As a major bonus, since water is buoyant, this form of exercise also has a lower impact on joints and muscles, thus improving functional mobility.
Water aerobics is accessible and beneficial for everyone—some aquatic exercises can even adapt to wheelchair users and those with neuromuscular diseases. If you want a challenge, look for a class that uses weights and follows an accelerated tempo with high-intensity moves. Or if you prefer a gentle, less strenuous workout, opt for a class that focuses on balance, coordination, and flexibility.
Bottom line: both options yield effective, sustainable results. So, let’s dive further into the specific wellness benefits you can reap from water aerobics—and how to make this exercise an integral part of your current fitness regimen.
Why is water aerobics so beneficial?
A recent study from the Scandinavian Journal of Medicine & Science in Sports analyzed the effects of a 12-week water aerobics program on volunteers with and without chronic health issues. The researchers observed these notable improvements from doing water aerobics for 45 – 65 minutes, three times a week:
- Increase in cardiorespiratory fitness
- Musculoskeletal strength and flexibility
- Higher bone mineral density
- Balance, coordination, and posture control
- Less risk of injury and muscle stiffness
- Lower blood pressure and healthier lipid levels
- Chronic joint pain reduction
- Increase in gait stability and functional mobility
- Strong heart rate and oxygen consumption
But the benefits of water aerobics are not just physical—research shows it can also boost your mental wellness. According to Frontiers in Psychiatry, aquatic exercises release dopamine and endorphins, while inhibiting the production of cytokines (which cause inflammation in the brain).
This helps stabilize your mood, enhance cognitive function, and soothe chronic stress, anxiety, or depression.
Sure, water aerobics can do wonders for mental and physical health, but we cannot overlook how much fun this exercise is, too. Something about the freedom to splash around in a pool will make even the most strenuous movements or tedious repetitions feel more enjoyable.
This matters because enjoyment is one of the main predictors of exercise frequency and long-term adherence.
How do you get started with water aerobics?
Did you know that more than 10 million Americans do aquatic workouts? Some participants are as young as six years old! So, if we’ve managed to transform you from a skeptic to a water aerobics convert, here’s how to get started—no matter how old you are.
- Find a class that suits your needs. Group workout classes can nurture positive social connections, which makes it easier to build a consistent exercise habit. If you’re new to water aerobics, research fitness centers or community pools that teach group classes. Look for beginner-friendly classes with instructors who will demonstrate each movement, encourage modifications, prioritize safety, and offer structured, interactive guidance.
- Invest in the right type of swimwear. To maximize your workout, it’s important to wear a comfortable swimsuit that allows free range of motion. You might also consider aqua shoes with slip-resistant soles to increase your traction on the pool surface and lower the risk of injuries. Many water aerobics classes use foam equipment like weights, paddles, tubes, or boards—some provide these items, but you could also invest in your own if they don’t or you’re doing the workouts on your own.
- Concentrate on form and technique. As with any exercise, the right form is crucial. Focus on your postural alignment, muscle contractions, and breathing cadence. Activate the core for stability and control each motion as much as possible. Not only will the correct form optimize results—it can also reduce strain or overuse. If you’re unsure about a movement, ask the instructor for clarification or a demonstration.
- Establish realistic goals for yourself. Personal trainers estimate that it takes 2–3 months, on average, to see consistent results from a new fitness program. Water aerobics is no exception, so ease yourself into it and create achievable goals you can work towards incrementally. For example: boost cardiovascular health, improve joint flexibility, or develop core muscle strength. Start off with a gentle 20-minute session, adapt the workout as necessary, then increase both the duration and intensity over time.
Water aerobics might just be your new favorite workout
This full-body exercise can boost cardio function, strengthen muscle tone, increase balance and flexibility, enhance range of motion, and even reinforce positive mental health outcomes. Not to mention, it’s low-impact and accessible enough for just about anyone to reap the benefits. Don’t discount this workout—it might be just what you need to add into the mix!