Water Exercise Tips
- A doctor's guidance is advised before you start an exercise program,
- Water depth should be about chest high. There is more impact on your joints if you are standing in shallower water. Losing your balance and correct form will result if the water is too deep.
- Exercising against the water can stress joints. Maintain proper form and don't over-exert your joints.
- Wear water shoes to improve your footing and protect your feet.
- Touching your heel to the floor each time your foot lands promotes correct form.
- Stretch your muscles with a warm up before active exercise and a cool down afterward. Each stretching session should last 8-10 minutes.
- Don't attempt to do too much too soon. If the movement hurts, don't do it. Water exercise should be painless.
- Depending on your condition, you can exercise as slow or as fast as you desire.
- Use barbells, noodles or gloves for additional resistance and increased intensity during your workout.
- Use the Rate of Perceived Exertion to determine your intensity level during your exercise routine. These are your feelings of exertion, ranging from none to maximum effort. The "Talk Test" is even simpler - you should be able to talk with another person during your aquatic workout. If you can't, then you are working too hard and should slow down.
- Workout with a friend for safety and encouragement.
- Music is helpful to set your pace, to motivate, to avoid boredom or to soothe and calm.
- Keep yourself hydrated before, during and after your workout by drinking plenty of water.
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Benefits of Water Exercise
If you are reading this page, then you either want or need to exercise. We are living in a health and fitness era surrounded by a bombardment of facilities, programs, equipment, information, and options. Some of these attitudes focus on prevention, some on maintenance, and others on recovery. Whatever your reasons are for starting an exercise program, a doctor's initial guidance is advised.
Research has proven that, as the physical improves, so does the mental, emotional, and spiritual. Some of these benefits are:
Decreased: Stress, blood pressure, tension, weight, pain, body fat, impact on joints, risk of injury, and prescription drug requirements.
Increased: Strength, flexibility, energy, range of motion, muscle tone, oxygen/circulation, endurance, balance, coordination, fun, self esteem, safety, and enjoyment of life.
Enhanced: Feelings of well - being, sleeping patterns, recovery from injuries, social pleasures, and the reversing or slowing of ageing, both mentally and physically. |
