04 Sep Therapeutic Benefits of Swimming Pool Exercises
If you’ve spent time floating or lounging in the swimming pool on a summer day, then you already know about the wonderful relaxation benefits that come from simply being in the pool. But did you know, the pool is equally beneficial for water therapy to help with many physical health issues? The health benefits from low-impact swimming pool exercises are well-documented and work for all ages, from kids to adults to aging populations. More therapeutic benefits of a swimming pool:
- Trusted advice from doctors and physical therapists include recommendations for water therapy and swimming to help patients recover from medical problems and following surgery.
- Professional coaches, elite athletes and professional physical trainers utilize swimming pool workouts to build strength, increase cardiovascular conditioning and physical endurance
- Aquatic therapy has proven particularly helpful for the following illnesses: Arthritis and fibromyalgia, back problems, heart disease, peripheral neuropathy and other debilitating physical conditions
Water exercise, also known as aquatics, is one of the best non-impact fitness activities around and just about anyone can participate in the basic moves of a pool workout. As the third most popular sports activity in the United States, swimming pool exercises are safe for pregnant women, the elderly or overweight, individuals with arthritis and/or those recovering from an injury.
Facts About Swimming Pool Exercises
- Water Buoyancy Reduces The “Weight” Of A Person By About 90%. This translates to a great reduction in stress on weight-bearing joints, bones and muscles. This is one of the key reasons why aquatic therapy works – it is unlikely that a water workout will result in injury or leave you with sore muscles. If you suffer joint pain, inflammation or back problems , pool workouts are an ideal choice. Maybe you’re new to exercise? Aquatic workouts can offer all components of fitness: cardiovascular fitness, muscular strength and endurance, and flexibility. And just like with all exercise, when done consistently, aquatic exercise can help tone, shape your muscles and reduce body fat.
- Water Naturally Adds Resistance to Your Exercise. You can skip the lifting those heavy barbells! Pool water provides up to 14 times more resistance than what you experience on land as you exercise. Another bonus, being in the pool helps disperse body heat to avoid overheating. Water resistance is perfect for a strength-training workout. One of the easiest ways to create resistance in the water is to cup your hands and push or pull the water away from you. Of course, you can buy aquatic workout devices, such as hand-held paddles and/or an aqua-jog belt to increase resistance and create a more intense workout.
- The Swimming Pool Works Your Cardio System. Pool aerobic workouts pool are a best bet for individuals (of any weight or fitness level) who find certain movements on land like running, jumping, kicking, leaping and even dancing, painful for extended periods of time. With water workouts, the average heart rate will be reduced by as much as 17 beats per minute when compared to land exercise. So pay close attention to how you feel while working out. Your heart rate might indicate that your intensity is low while you’re actually exercising vigorously. When in doubt, keep your activity level and heart rate in a moderate zone while in the pool.
- Flexibility Benefits of Aquatic Workouts. A well-known secret of many top athletes and their coaches – the great and effective benefits of water exercise for increased flexibility. Swimming pool water is a controlled environment for performing stretches and workout moves that might otherwise be difficult on land. You’ll be surprised by how the usual ‘aches and pains’ are reduced and even eliminated while you workout in the pool. Your shoulders might be more limber, knees won’t crack and groan during lunges and even that nagging hamstring will feel relaxed through each movement .
Swimming Pool Exercises – The Basics
So you’re ready to try a few swimming pool exercises? Great! Here are a few basic water workout routines to help get you started. As with most exercise routines if you haven’t been swimming or exercising on a regular basis, you should not just plunge into the water and start going. Begin slowly, being mindful to not over-do the activity. Don’t forget that you also need to warm up before you swim, as well as spend a few minutes stretching and cooling down after your water fitness session.
- WATER MARCHING: Stand in waist-high water. Stand with straight posture on a flat-bottomed section of the pool and breath evenly, then start to make continuous marching strides in a single spot. Extend your arms and legs as far as you can. The resistance created by water will keep the march in slow motion. Stretch your limbs, pointing your toes and pulling your arms vigorously back and forth. Start with 1 – 2 minutes of marching in place, take a rest of 30 to 60 seconds, then repeat for a just a few cycles. Aim for a good rhythmic movement and good posture.
- LEG LIFT: Stand in chest-deep water. Securely hold onto the edge of the pool for balance. Stand with straight posture on a flat-bottomed section of the pool and breath evenly. Extend your right leg straight out to the side as far up as you comfortably can lift it. Raise your leg only as far as you can while keeping your ankle in line with your leg (no turning of your foot) and your toes pointing toward the pool wall. Keep your posture straight, stand tall and position your hips so they are facing straight toward the wall. Complete 4-6 leg lift repetitions for both the right and left leg.
- LATERAL ARM RAISES: Stand in chest-deep water. Stand with straight posture on a flat-bottomed section of the pool and breath evenly. Let arms hang straight down against your sides. Slowly extend both arms straight out to the sides all the way up to the water-level. Pause for 15-20 seconds and then repeat for 4-6 arm raise repetitions.
Last And Most Important Tip – Stay Safe In The Water: For your safety, follow these guidelines – At no point should you exercise in the pool until you feel breathless or fatigued. Keep some form of floatation device within easy reach, even basic swimming pool toys such as pool noodles or a kickboard will do. And if you do find yourself feeling tired, winded or nausea while working out, step out of the pool IMMEDIATELY.
These swimming pool exercises, done consistently will help build your fitness level. Your home swimming pool is the perfect place to feel like a kid again by being active and getting in a great workout. In fact, a good pool workout can leave you feeling at ease, yet energetic. In other words – a great, healthy version of you!