3 min readMar 23, 2025 07:41 AM IST
First published on: Mar 22, 2025 at 02:03 PM IST
No matter what your fitness levels, water aerobics — also referred to as aqua fitness or water exercise — is an all-round, enjoyable routine. Water is nothing but soft resistance that burns calories. It provides buoyancy, which helps you do a full-body workout without feeling the stress as you would on land. Studies have shown how a person burns two more calories per minute in the water than on land. When standing chest-deep in water, the body is 80% weightless, bearing only 20% of its weight.
HOW WATER EXERCISES HELP
The water pressure of the pool helps in better blood circulation. The resistance supplied by water is around 12 times greater than that of air, which means your muscles have to work harder to move through it. Because of this, even seemingly basic activities like walking, kicking, or running in water work several muscle groups and raise caloric expenditure. When combined with a healthy diet, water aerobics can burn a lot of calories and help people lose weight.
Swimming means your whole body works together in tandem. It may not be very high intensity but provides better joint movements, brings about great comfort and the resistance to muscles increases effort without damaging them. Water massages the whole body, so the lymphatic drain is better and blood circulation improves.
Water aerobics improves aerobic fitness while strengthening the back, arms, legs, and core. These workouts include dynamic stretches, swimming, walking, or running in the water and water resistance training with floatation devices or resistance bands. Because it works numerous muscle groups at once, this total-body method boosts calorie burn, making it perfect for weight loss.
Water aerobics is a great cardiovascular workout that raises heart rate, which is important for losing weight.
Another advantage of exercising in water is that it helps control body temperature. Longer workouts are made possible by the water’s lower temperature, which helps you avoid overheating in a gym. The body must use energy for both movement and regulating its core temperature in the colder water when engaging in water aerobics. Compared to exercising on land in a warmer climate, this technique results in a higher energy expenditure and a greater number of calories burnt.
Simply floating in water ensures optimal endocrine functions.
WHICH ROUTINES CAN HELP
1) Face the parapet and hold the railings. Gradually, move any leg upwards and kick it sideways, to the right and left alternately. Make sure you breathe out when you kick and breathe in when you retreat.
2) While neck-deep in water, do arm raises up to the shoulder level. Alternatively stretch out your arms as you breathe in, and close them while breathing out. This is good for improving lung capacity.
3) Plyometric workouts, called jump training, are designed to increase power by having muscles exert their maximal force for brief periods. The water’s resistance adds intensity to these exercises even as you hop, jump, splash, with your family or friends.
(Dr Mehta is a holistic health expert)
Water aerobics improves aerobic fitness while strengthening the back, arms, legs, and core. (Representational/ File Image) 
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