The MOVE by BJC Blog

Take Your Workout to the Water

Monday, July 08, 2019

With the rising temperatures outside, summer is a great time to take your workout to the water. Whether you go to the pool or a lake, water is an ideal place to exercise.

Some of the benefits of water exercise include:

  • It’s easy on your joints. Because water supports part of your body weight, there is less impact, reducing chances of injury. You can also exercise more frequently in the water because it is a low impact workout.
  • It provides natural resistance. Water is approximately 800 times denser than air. Every time you move your arms or legs through the water you are doing a resistance workout. This will help improve lean muscle mass, burn more calories, and even increase your metabolism.
  • It offers a complete body workout. Moving in the water is easier than moving on land. Because of this, you can perform movements that incorporate arms, legs, and core at the same time.

Here are a few exercises to try:

Jogging in place – Be sure to bring your knees up high, just as you would do in the gym.

Tick Tocks/Pendulum Swings – Hold on to the side of the pool. Lift your legs one at a time to the sides like a pendulum.

Flybacks – Start in a staggered stance with arms out to your side, palms facing forward. Water should be at chest height. Bring your arms forward keeping palms facing in, then return arms straight out to your side.

Flutter Kicks – Holding on to the side of the pool, extend your legs behind you and begin to kick. Try to keep your legs under the water and increase your speed to increase difficulty.

Knee Tucks – Begin in a standing position and perform a tuck jump. Try to bring your knees up to your chest while staying upright. To increase difficulty, perform this exercise while treading water.

Tricep Dips – Hold on to the edge of the pool with your back facing the edge. Keeping your elbows close to your body, push your body out of the water and then slowly lower it.

Cross-Country Skiing – Begin with feet together and arms at your side. Jump as you bring your opposite arms and legs forward and back in a cross country skiing motion. Bend your front knee slightly as you land and keep your arms straight.

Here are a few reminders when exercising in the water:

  • Stay hydrated. Make sure you drink plenty of water during and after your workout. You can become dehydrated in the water just like you can anywhere else.
  • Remember to warm up and cool down with your water workouts. Gentle stretching can even be done in the water after your workout.
  • Consider wearing water shoes. They will provide traction and comfort in the water and help prevent falls around a pool deck.


- Becky Klimaski