Water Aerobics: Try Swimsuits Instead of Sweatbands

“Get those knees up, mom!” I yelled. “Higher! High like your neighbors since marijuana’s legal here!”

If you had told me five years ago that I’d be rib-deep in my parents’ pool, barking exercise orders at my loved ones during a water aerobics routine I made up, I’d tell you to go jump in a lake.

Normally, I’m the type of person who likes to relax by the pool. But if you want to exercise outdoors in Las Vegas in the summer, you have to get creative.

So, I channelled my aquatic Jane Fonda and created themed water aerobic routines that paired exercises with topics I thought were interesting. For example, the Nevada Wildlife-themed workout included a minute of jogging — as in jogging away from a Gila monster, the only venomous lizard native to Nevada. And then I sprinkled in fun facts like the Gila monster’s venom inspired a little life-changing drug you may know called GLP-1s.

Let’s just say we learned a lot of random stuff that summer. And we got our heart rates up and had fun.

For the record, I’m not a certified water aerobics instructor — that’s a real job. And one that’s becoming increasingly popular as a growing body of research shows that water aerobics is good for your heart, your muscles and even your brain.

​What is water aerobics?

Water aerobics, also called aqua aerobics or aquatic fitness, is a broad term for an exercise routine done in the shallower end of a pool where the water is mid-ribs or chest level.

Basic water aerobic exercises can include:

• Jogging
• Walking
• Squats
• Lunges
• Jumping jacks
• Kicks

To kick things up a notch, props like foam dumbbells, noodles, kick boards, and ankle and wrist weights add resistance to workouts. Some classes even incorporate underwater bikes or elliptical machines as part of the routine.

​Health benefits of water aerobics

Research shows that incorporating water aerobics into your fitness regime may benefit your health in different ways.

For one, water aerobics can improve cardiovascular health, which is especially important to note for women since heart disease is the number one cause of death for women in the U.S.

Here are 5 more health benefits to know about working out in H2O.

• Water aerobics is gentle on your joints. Every move you make is buoyant in the water. This means movements have less impact on your muscles, bones and joints. And water aerobics can be especially helpful for people with arthritis. In fact, one review found aquatic exercise reduced pain and joint dysfunction in people with osteoarthritis.

• You burn more calories in the water. Your body is in a constant state of resistance in the water, so you’re putting out more effort and burning more calories for the same movements than you would on land. And that extra effort can add up: On average, a 150-pound person can burn 100 calories more jogging 30 minutes in water vs. land. That’s three cups of air-popped popcorn-burn.

• Water aerobics may boost mental health. Research shows water-based exercise can have a positive influence on mental health, including mood and reduced levels of anxiety. One recent study of women found that participants who did 45 minutes of moderately intense water aerobics twice a week reported improved psychological quality of life.

• Aquatic exercise strengthens muscles. The pièce de résistance of water aerobics is muscle strength. Moving is more challenging in water, so your muscles work harder. And all of that hard work helps improve muscle tone and build strength, which is super important for healthy aging. Research shows water aerobics significantly improved lower limb strength, upper limb strength, agility and flexibility in postmenopausal women.

• Water aerobics may help with weight loss for people living with overweight and obesity. A recent review found participants living with overweight and obesity who did water aerobics for at least 10 weeks — especially women ages 45 or older — reduced body weight and waist circumference.

​Who shouldn’t try water aerobics

Water aerobics is generally safe for most people. But if you have a chronic health condition, including heart disease, are easily irritated by chlorine, or have a skin issue like an open sore or wound, talk to your healthcare provider before wading in.

​Living the life aquatic

Most people who do water aerobics do it in a group. That’s the fun of it. And community exercise has its own health benefits, including increased endorphins that make you feel good. In other words, that’s science for what happens when you discover your aquatic Jane Fonda.