Mix up your summer workout routine with swimming!

0604171421a.jpgSummer is here! If you are going to be near a lake or pool and are looking for something new to mix into your workout routine, try some water exercise.

The water can help in many different ways throughout your workout: 

  • Buoyancy reduces the stress on muscles and joints: more comfortable than land-based workouts.
  • Resistance from the water itself can aid in light strengthening.
  • Aquatic exercise can improve balance and cardiovascular fitness.

Here are just a few exercises you can try in the water:

  1. Jogging/Walking: increasing your overall speed will increase the water resistance/intensity.
  2. Single Leg Balance: Hold for up to 30 seconds at a time to challenge your balance. To increase the intensity, try slowly swinging your arms at your side against the water resistance.
  3. Wall Squat: Stand with your feet shoulder width apart, keep your back flat against the wall, and slide your back down the wall of the pool into a sitting position, then stand back up. Do 2-3 sets of 10 reps.
  4. Kickboard Rows: Using a kickboard or pool noodle partially under the water and arms straight out in front of you, pull the board/noodle close to your chest with elbows by your side, pinch your shoulder blades together, and then return your arms straight out in front of you. Do 2-3 sets of 10 reps.

Most importantly, have fun!

Note: water exercises might not be appropriate for those with the following conditions:

  • Open wounds/skin infection
  • Severe pulmonary condition
  • Severe cardiac precautions
  • Acute fever (fever about 99°F)

 

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