Lying on the beach or by the pool is relaxing, but water can also be a great tool to implement into your workout routine. Exercising in water provides the resistance needed to strengthen muscles while also relieving joints of high impact pressure of other exercises. It’s also a great way to stay cool and beat the summer heat!
Exercising in water can be just what you need to change up your routine this summer. Performing different exercises and movements allows your body to rest, develop different muscles, and prevent fatigue or injury. Get out there and try something new this summer!
Stand-Up Paddleboarding
- A full-body workout that’s always a fun way to get on the water. Your core and legs activate for balance, and your arms, shoulders, and upper back work to paddle you around. Using the stand-up paddleboard to float on top of the water adds an extra layer of challenge to yoga and other stretching exercises.
Swimming
- Whether in a pool or open body of water, swimming is an excellent form of cardio that also strengthens your entire body. Swimming is low impact and therefore great for your bones and joints. One hour of swimming burns the same amount of calories as running! When swimming, be aware of your surroundings and water depth. Always swim with a buddy.
Canoeing/Kayaking
- A relaxing and recreational activity that allows you take in the scenery and still get in a workout. While you may not work up a sweat paddling in a canoe or kayak, it’s great for developing range of movement and strength in your arms, shoulders and back.
Pool Aerobics/Yoga
Walking or jogging laps around the pool are low impact activities that get your heart pumping, building cardiovascular conditioning. Also, you can perform the same exercises in the pool as you do on dry ground! Try these movements the next time you’re in a pool:
- Place your hands on the edge of the pool to perform strength training pushups
- Jumping jacks engage both your arms and legs and act as cardio
- Side shuffles and squats activate quadriceps and glute muscles
- High knee lift extensions activate your core which is essential for balance
- The buoyancy of water helps to maintain your balance and increase flexibility when doing yoga poses. Try Tree, Lunge, Warrior, and Chair poses to start.
Be aware of the depth of the pool. Staying near the shallow end is best.
Although working out in or near water can help to keep you cool, it’s important to remember these safety tips:
- Always take a buddy with you when in or near water
- Know your surroundings, the depth of water and ways to exit the water
- Keep yourself well hydrated all day
- Use sunscreen once every two hours even water-resistant brands
- Avoid working out during the hottest times of the day