Pool Exercises

Pool exercises can be an effective tool for rehabilitation programs. As people get older, they may become limited in what they can functionally do. For example, specific land-based exercises can be challenging for the elderly population to do. Since many people cannot attempt complex exercises like burpees and planks, they could perform easier exercises like walking and jumping jacks in the pool. Some people prefer to exercise in the pool because it’s excellent for resistance training and cardiovascular exercise. During pool exercises, less stress on the joints is felt. Thus patients may experience less pain during their workout and afterward.

pool exercises with dumbbells Pool exercises using foam dumbbells

Types of Pool Exercises

There are many easy exercises to do in the pool. One helpful exercise is walking in the pool. Walking in the pool is an excellent warm-up because it gives an idea of how to create resistance. With an engaged core(lightly tensing and pulling the belly button towards the spine), walk around in small circles in waist-deep water. This exercise targets your core, arms, and lower body.

Water Arm Lifts

The second exercise is water arm lifts. In shoulder-deep water, you may use foam dumbbells to add more resistance. Hold the dumbbells with your palms facing up. Next, draw your elbows near your torso as you slowly lift your forearms to the waterline. Next, rotate your wrists in a back and forth motion with your palms facedown. Lastly, lower your arms back to the starting position. If you don’t have dumbbells, use your palms, keep the fingers together with the hands cupped, and scoop the water as you move the arms.

This exercise will help gain strength in the muscles of your arms. The last easy exercise to perform in the pool is jumping jacks. While standing in chest-deep water, have your feet together with your arms by your side. Next, slowly jump by moving your legs in an outward direction, and at the time, bring your arms over your head. Lastly, jump again to the starting position, with your feet together and your arms at your side. The purpose of jumping jacks is to strengthen your upper and lower body.

Can you Lose Weight in the Pool?

Some people question if you can lose weight in the pool. Just because you’re not working out on land doesn’t mean you can’t lose weight in the water. Water is eight hundred times denser than air, so anytime you push or pull in the water, you perform resistance training and work extra during cardio exercise. The more resistance, the better. Not only does resistance strengthen your muscles, but it also burns more calories than on land. When you burn more calories than you consume, you eventually start to lose weight.

Woman in pool exercising with a pool noodle. JOI Rehab Woman in Pool with Noodle

Correcting Balance in the Pool

For those with balance issues, there are exercises with equipment such as pool noodles to help with that. The first exercise is noodle tucks. In deep water, wrap the pool noodle behind your back and under your arms. This will help with balance. Next, start with your legs straight below you with your pointing down. While engaging your core, lift your knees as close as you can to your chest. The following exercise is noodle twists. In deep water, place the pool noodle behind your back and under your arms. Next, while holding the noodle, slowly move your body in a twisting motion to work your abdominal muscles and intercostal muscles. Working these core muscles will help improve balance on land.

Can you go for a Run in the Pool?

The last exercise with the pool noodle is running, and this works on cardiovascular endurance. In waist-deep water, place the noodle around your back with the U shape hugging your body. Next, place your hands on the front of the noodle, and in a running motion, start moving your legs. Start from one side of the pool and make your way to the other side. The resistance of the water will make it harder to run in.

Why the Pool is a Great Place to Exercise

Lastly, there are advanced exercises that you can perform in the pool. If you want to get a more significant challenge, you can learn a couple of more challenging exercises to pool. The first one is side-to-side hopping. Slowly lean your back against the side of the pool with your arms stretched at the edge. While squeezing your butt, float your body in an upwards motion and hop side to side on the pool ground. The following exercise is squat jumps. In shoulder-deep water, with your arms extended, squat down and jump as high as you can, with your arms raising arms overhead. The last exercise is pendulum swings. First, place your back against the side of the pool. Next, while squeezing your glutes and tightening your abdominals, swing your legs up and over to the right and left. All of these exercises can help people get stronger without going over their limit in terms of pain. Always make sure to check with your physician before beginning any exercise program.

By: Belinda Kirkland, DPT, ATC, CHT

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