The Surprising Benefits of Aqua Fitness: Make a Splash with the YMCA
Too cold to get outside? Do you dread walking on a treadmill? You should consider hopping into a pool instead. Water fitness, or aqua fitness, is a great exercise option and has some pretty exciting health benefits too. Aqua fitness is defined as the performance of aerobic exercise in the water, typically in a swimming pool. Aqua fitness can be done in both shallow and deep water using a variety of methods and intensities. This is one reason it is a great choice for just about everyone! Let’s discuss why you should try aqua fitness at the Y in 2025.
Working out in the water is refreshing and relaxing and has advantages over aerobic exercise done on land.
Aqua fitness can include a variety of options. A few options to consider include lap swimming, organized aerobic classes, or creating your own personalized water workout. No matter what type of water activity you choose, you’ll get to experience the benefits of engaging in aqua fitness.
Why Water? The Benefits of Aqua Fitness
There are many benefits to working out in the water. The U.S. Department of Health and Human Services recommends that all adults conduct both aerobic and muscle-strengthening activities of moderate or greater intensity 2 or more days per week. Water aerobics is considered a cross-training activity. This means that your whole body will benefit from participation. Water aerobics improves your cardiovascular health, muscular strength, and mobility.
1. Natural Resistance for Stronger Muscles and a Healthier Heart
Exercising in the water creates natural resistance. Moving your body through water creates more resistance than moving your body through air. This is referred to as hydrostatic pressure. The pressure of the water on your body forces your body to work harder. This results in increased blood flow and increased heart rate. These both contribute to improved cardiovascular and muscular health simultaneously.
2. A True Full-Body Workout
When you exercise in the water, you’ll find that you are using your whole body to propel yourself or stay afloat. One of the benefits of water-based exercise includes activating and using opposing muscle groups. This means that your whole body must work together to keep you balanced and upright in the water. The “push and pull” you experience when exercising in the water creates natural resistance that results in stronger muscles.
3. Easy on the Joints, Great for Mobility
Exercising in water requires effort from your whole body. The water creates a natural buoyancy that reduces the pressure and tension that your joints and muscles experience on land. Working out in a pool creates an environment for your joints and muscles to move more freely, and many participants say the warm water makes their bodies feel more flexible and able to move with less pain or discomfort.
A Few Things to Keep in Mind
Water minimizes the force of gravity, which means exercising in the water may not help you build strong bones or lean muscle mass. By removing the pull of gravity, this type of exercise can be soothing on your joints. However, it may not be helpful in improving bone density. Improved bone health requires body-weight exercises such as walking or jogging on land.
You may not burn as many calories as you might when doing other forms of exercise. Again, because water reduces gravity, tasks and movements are slightly easier in the water. This results in less energy being used to perform the activity. Less energy used equates to fewer calories being burned. This doesn’t mean you won’t experience benefits, however. In a recent study, researchers found that a person who only utilized water aerobics for exercise during a 12-week timeframe experienced decreased body fat composition, improved blood pressure, decreased cholesterol, and increased upper body strength.
Getting Started: What Should You Expect?
Ready to jump in? The most basic water exercise is walking or jogging. You can walk and jog in any pool with water that is at least waist deep. The deeper the water, the more resistance you’ll experience. This means that you’ll burn more calories and experience greater benefits. Progressing from walking and jogging, many aqua exercisers will begin to add in other movements like rebounding (jumping in place), high knees, and jumping jacks. Water movements that incorporate your whole body will result in greater resistance and additional caloric burn.
Dive Into a Class or Swim at Your Own Pace
For many, an instructor-led class is a great way to get started. Water aerobics classes are led by a certified instructor who will be standing on the pool deck. Classes are similar to land aerobics. You’ll perform activities mostly in a standing position with your head out of the water. You do not need to be a strong swimmer to participate in a water aerobics class. The instructor will give commands and prompts from the pool deck, and the class may even be set to music. Some classes will use equipment specially made for water aerobics. Equipment may include dumbbells, paddles, or floats. Instructors will lead participants through various exercises and will often alternate between lower and higher-intensity exercises. Classes normally last around 1 hour and focus on both cardiovascular and strength training.
If a class doesn’t sound like something you’d like to try, consider lap swimming instead. If you are new to lap swimming, start out slowly. Set goals for a manageable distance and take breaks in between laps. Many first-time lap swimmers will swim in the deep end of the pool and transition to walking or jogging in the shallow end. This approach will help you build up your own tolerance and endurance for longer periods of swimming.
Pool Prep: What to Bring and Expect
As with any form of exercise, obtain medical clearance before engaging in a new activity. If you have any form of respiratory disease, cardiovascular disease, or venous insufficiency, consult your physician prior to engaging in aqua fitness. For some, sensitivity to chlorine can also be a concern.
Everyone is welcome. There is a misconception that aqua fitness is only for older adults, but this isn’t true. Everyone can benefit from exercising in the water. Water is commonly used for rehabilitation after injury, improving joint mobility and function, and even training elite triathletes like cyclists and marathon runners. The Y welcomes all ages and abilities to take advantage of our many water aerobics classes, open swim lanes, and even private and group swim lessons.
Plan to wear your swimsuit or swim trunks and bring a towel. Many people also like to wear a head covering, and some use earplugs or nose plugs. If you are planning to swim laps or go underwater, you’ll also want to wear swim goggles. You should wear and use equipment that makes you most comfortable and confident in the water. Prior to jumping in, shower first. The pool deck can be slippery, so take your time and be careful as you move in and around the pool area. The water is normally maintained between 83 and 86 degrees, as recommended by the Arthritis Foundation. This means you’ll likely sweat during your workout. Many people do not realize how much they sweat during water-based exercise. Bring water, and remember to drink before, during, and after your workout.
Visit Your Local YMCA Pool
For more information about pool hours, class availability, or swim instruction, visit your local YMCA. The Gateway Region YMCA has 21 Ys across Greater St. Louis with indoor pools. Dive in today!
BLOG WRITTEN BY: Rachael Beard, PhD, EdD, RN, EBP-C
Nurse Scientist, Research EBP and Analytics
Certified Brain Health Coach
Office of Nursing Services
Department of Veteran Affairs
References
- Zhaoyang, R., Scott, S., Martire, L. & Sliwinski, M. (2021). Daily social intercactions related to daily performance on mobile cognitive tests among older adults. PLOS-One. https://doi.org/10.1371/journal.pone.0256583
- Corliss, J. (2023). What makes water workouts so worthwhile? Harvard Health Publishing. What makes water workouts so worthwhile? - Harvard Health
- U.S. Department of Health and Human Services (2018). "Physical Activity Guidelines for Americans, 2nd edition". health.gov. Retrieved 2021-11-17.
- Arthritis Foundation. “Hit the pool to relieve joint pain”. Retrieved from Water Exercises for Arthritis | Arthritis Foundation.