Swimming is one of the safest low-impact exercises for the body. It builds strength, improves cardiovascular health, and provides a calming experience that is ideal for reducing stress.
In the peak of summer, this low-impact activity offers a refreshing way to stay active and cool without overheating and the strain or sweat of land-based activities.
What I love about water is its soothing nature and how it can help reduce anxiety and promote better sleep. There is always room for better sleep quality.
Making it the perfect wellness focus for July.
Different Styles Of Water Classes
There are various water classes you can join and enjoy this summer, such as Zumba, Fusion, Water Running, or Circuit. Regardless of which water class you participate in, I guarantee that it will boost your heart rate, increase muscular strength and endurance, and improve flexibility.
One of the key benefits of water fitness is that individuals of all ages and fitness levels can participate in any of the classes mentioned above. Check out your local parks and recreation center, community center, or area gyms for classes. Some gyms may offer summer water fitness passes that do not require a membership.
Stay cool this summer in the pool by taking a water fitness class to stay in shape and have fun. Or try one of my favorite water workout routines you can do anywhere you have access to a pool.
Let's Get Splashing!
BE SMART! If you are starting a new workout or changing your fitness program, always consult your physician or certified fitness professional.
Warm-up: 5 minutes
Start by walking, cross-country skiing around the shallow end of the pool, swinging your arms forward and back to warm up your muscles. Increase your speed to a gentle jog in place, lifting your knees high.
Cool-down 5 minutes
Gently walk around the pool or perform some light stretches in the water. Focus on stretching hip flexors, lower back, hamstrings, and upper body.
Workout (16 minutes):
Tick-tock Hop (2 minutes): Jump from side to side in the shallow end, keeping your feet together.
Squat Jumps (2 minutes): Squat down as low as possible without submerging your head, keeping your arms extended at shoulder height. Jump explosively off the pool floor, landing back in the squat position.
Bicycle (3 minutes): Suspend yourself with a pool noodle under your armpits. Bring your knees in towards your chest and then extend them, mimicking the motion of pedaling a bicycle.
Flutter Kick (1 minute): Hold onto the edge of the pool in the shallow end while lying on your stomach. Extend your arms and kick your legs quickly.
Push-ups against the wall (2 minutes): Stand at the edge of the pool in the shallow end. Your hands should be slightly wider than shoulder-width apart, with your elbows aligned with your shoulders. Bend your elbows and bring your chest toward the wall. Push your body back up by straightening your arms.
Jumping Jacks (2 minutes): Jump your feet out to the sides, just like a regular jumping jack. At the same time, move your arms out to the sides and upwards. Keep your arms submerged in the water.
Crunch (3 minutes): Suspend yourself with a pool noodle under your armpits. Bring your knees into your chest, engaging your core muscles.
Important Notes:
Feel free to modify each exercise and time to fit your fitness goals. Also, stay hydrated by drinking water throughout your workout.