posted on Jul 25, 2017
Benefits of Exercising in Water
Exercising in water is a great way to work out differently and can be done at any age. It builds cardio, strength and resistance all while being easy on your joints and can all be done in a calm, relaxing environment. See some of the benefits below:
Increase muscle strength
Water is a flowing and constantly changing product of nature, and as such can be every unpredictable in its movements. Since water flows in multiple directions, the resistance in the pool can range from 4 to 42 times greater than air, ensuring the body’s muscles get a rigid workout. In fact, a study conducted in 2007 found that after 12 weeks of regular aquatic aerobic exercise, participants had made significant gains in strength, flexibility and agility.
Unlike traditional weights, which require the human body to push and pull against the weight plus gravity, water resistance is a more natural resistance which requires the body to strain through the water rather than against it.
As the body is subject to water resistance during water aerobic exercise – which requires movement in various directions while adjusting to the push and pull of water – the joints naturally increase their range of motion. A study conducted in 2013, found significant increase inflexibility after subjecting a group of older adults to aerobic therapy exercise.
We may not often think of it, but the traditional impact we place on our joints during a “land workout” can be taxing. In water aerobics, the buoyancy of the water helps takes off some of the impact we tend to place on our body, due to our own water weight. In layman’s terms, our body’s is not subject to gravity in the water, therefore the impact our joints take on when, say, running in water, is not equal to the impact when running on land. This is particularly appealing to those with joint conditions such as arthritis or those currently undergoing physical rehabilitation.
Alleviates pressure on the joints
Studies have shown water-based exercises such as water aerobics relieve pressure placed on joints from normal wear-and-tear and arthritis. In fact, hydrotherapy is shown to be the leading form of therapy for those suffering from joint problems.
Relieves stress and decreases anxiety
Watching bodies of water in motion can be one of the most soothing activities one can take part in to help relieve stress, which is why vacations to beaches and island paradises are such popular getaways. But being in the water can be just as relaxing! A Polish study conducted in 2007 found that aquatic exercise significantly decreased anxiety and negative mood states in women.
The combination of strength and cardio workouts mixed with water resistance in aquatic exercise ensures the body is getting a full workout. Depending on cardio activity, weight (including additional weights such as dumbbells and weight belts), water temperature, volume and buoyancy, the body can burn between 400 to 500 calories in an hour of exercise.
Reduces blood pressure
Water resistance is not just a buoyancy feature to help work the muscles. In fact, the water pressure actually works with your blood as well and enables one’s blood flow to circulate more effectively throughout the body, effectively decreasing blood pressure and, in the long run, decreasing resting heart rate. This benefit means your heart is maintaining its productivity while reducing stress.