Water Exercise Benefits
Benefits for Healthy Exercisers
Fat Burning
Studies of healthy people estimate that 400-700 calories can be burned
per hour of aquatic exercise. How many calories burned will depend on
the intensity applied to the exercises. Many people experience a
reduction in appetite as well.
Aerobic Conditioning
People who participate in aerobic water exercise experience the same
benefits as those who do land-based aerobic exercise. Compared to people
who do not participate in aerobic exercise, they have healthier hearts
(e.g., improved cholesterol levels), better lung capacity (and more
efficient use of oxygen), better metabolic rates, and for those prone to
high blood pressure, lower blood pressure.
Strength/Resistance Training
Because the aquatic environment offers natural resistance (12 times that
of air), those participating in water exercise are always building
muscle strength. In addition, a number of aquatic equipment options have
been developed to increase resistance during water exercise helping to
develop muscle strength and tone.
Cross-Training
People who have been exercising in traditional land-based programs
(running, step aerobics, spinning, etc.) often plateau on the road to
meeting their fitness goals. Experts recommend cross-training, or
integrating a variety of types of exercise, to optimize an exercise
regimen. Substituting water exercise for regular exercise or adding it
to an existing program, at least a couple times a week can help jump
start the body back on to the road to peak condition.
Injury Prevention
Because water exercise is easier on the joints than other forms of
aerobic exercise, participants are less prone to the injuries caused
from high impact activities, such as running and step aerobics. The
movements performed in the water are low-to non-impact and emphasize
correct spinal alignment while offering all of the benefits of other
exercise programs.
Injury Recovery
Many people utilize water exercise to get back into exercise following
an injury. Because of the reduced stress on the body in the aquatic
environment, physicians often prescribe moderate water exercise as a
first step in returning to a program of regular exercise.
Benefits for Special Requirements Populations
People With Arthritis
The Arthritis Foundation certifies instructors to teach arthritis
aquatics. Participants in these programs, specifically designed for
people with arthritis, report reduced arthritis symptoms, including
increased mobility, reduced pain and decreased inflammation.
Diabetics
Management of diabetes is facilitated by water exercise. One study at a
camp for children with juvenile onset diabetes showed that a regular
program of water exercise reduced diabetes symptoms. A water exercise
regimen can assist insulin level management.
Pregnant Women
Moderate exercise during pregnancy is recommended by many physicians to
help regulate weight and reduce discomfort, such as backache.
Menopausal Women
Research has shown that exercise during menopause has three important
physiological benefits: 1) maintaining bone density and muscle mass
reduces the risk of osteoporosis; 2) maintaining a healthy basal
metabolic rate helps with weight control; and 3) the body's production
of HDL (good cholesterol) increases heart health.
Inactive Adults
Particularly for those who are just starting a regular exercise program
later in life, the water is a great way to begin (with a physician's
approval). People are more likely to experience positive results without
injury if they get wet.
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