8 Best Low-Impact Pool Exercises

Think it’s too hot to work out? Are you bored with your exercise routine? Don’t bail out on it; switch it up! Move your fitness routine to the pool and try these low-impact exercises to boost cardio fitness and muscle strength. You can get a full-body workout with these 8 low-impact pool exercises and stay cool at the same time.

You don’t need any special equipment for these exercises, but a kickboard, pool noodles, foam dumbbells, and arm or ankle weights can intensify your workout and increase your benefits.

Water Walking or Jogging

In waist-deep water, walk 10-20 steps forward, then 10-20 steps back. Increase speed to make it more difficult. Alternate jogging in place for 30 seconds in between walking sets for more intensity. Continue for 5 minutes.

Lateral Arm Lifts

Stand in shoulder-deep water with your arms at your sides. Raise your arms until they are level with the water. Lower arms back down to your sides. Repeat 10-15 times in one to three sets. Foam dumbbells will increase the resistance of the water and make this exercise even more effective.

Arm Curls

In shoulder-deep water, hold your arms in front of you, palms facing up. Bending your elbows, curl your arms up and back down to your starting position. Repeat 10-15 times in one to three sets. Again, foam dumbbells will provide the best resistance.

Flutter Kicks

With or without a kickboard, flutter kicks will give your legs a good workout and get your heart pumping. If you use a kickboard, hold it in front of you with forearms resting upon it, and flutter kick your legs to propel you through the water. You can also do this exercise by holding on to the side of the pool. Focus on making small motions and keeping your legs straight. Try it for 30-second intervals at first and work up to a longer time.

Jumping Jacks

Yup, this is just what you think it is. Stand in chest-deep water, feet together and arms at your sides. Jump, throwing your legs apart and thrusting your arms up to the surface level of the water. Jump again to return to start position. Repeat 10-12 times in one to three sets.

Knee Lift Extensions

Standing in waist-deep water, raise your right knee. Hold for a few seconds, then extend your leg out in front of you. Hold again for a few seconds. Keeping your leg straight, slowly lower it back into the water. Repeat with your left leg. Continue for five minutes, alternating legs. Ankle weights will add to the difficulty and effectiveness of this exercise.

Standing Water Push-Ups

In chest-deep water, stand facing the side of the pool. Place your palms a bit wider than shoulder-width on the edge of the pool in front of you. Bend your arms, lean in towards the wall, and push back again. Do 10-12 reps or until fatigued.

Pool Noodle Bicycling

Grab a pool noodle or two and loop them around your back, arms resting on top for support. Go to deeper water and begin peddling your legs as if riding a bike. Do this for 3-5 minutes.

Aquatic exercise provides many benefits and can be a great alternative to the gym. These are 8 of the best low-impact pool exercises that will improve your strength, flexibility, and cardiovascular fitness. You may even experience relief from arthritis symptoms and joint pain! Do check with your doctor before embarking on any exercise regime or if you have any health concerns.

Parnell Pool & Spa has been in the business of providing swimming pools and services for over 50 years. We deliver quality products and can help you maintain them. Call us today or visit our showrooms to learn more about how we can help you swim, play, and exercise in your own backyard.

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