Aquatic Exercise: Benefits, Types, and How Pool Workouts Improve Health

What is it called when you work out in the pool?

Working out in the pool is broadly known as aquatic exercise or aqua fitness, encompassing a range of activities from structured classes like water aerobics to rehabilitative practices such as hydrotherapy, all leveraging the unique properties of water for physical benefit.

Introduction to Aquatic Exercise

Aquatic exercise refers to any physical activity performed in water, typically in a swimming pool. Far from being a niche activity, pool workouts offer a unique environment for exercise, distinct from land-based training. The physical properties of water — namely buoyancy, resistance, and hydrostatic pressure — profoundly influence movement and exertion, providing a workout that can be both challenging and therapeutic. This makes aquatic exercise suitable for a diverse population, from elite athletes seeking cross-training or rehabilitation to individuals with mobility limitations, chronic pain, or those simply looking for a low-impact yet effective fitness routine.

Key Terminology: What We Call It

While "working out in the pool" is a common colloquialism, several specific terms are used to describe various forms of aquatic exercise, each with its own focus and methodology.

• Aquatic Exercise / Aqua Fitness: These are umbrella terms for any fitness activity performed in water. They generally refer to structured workouts, often group classes, designed to improve cardiovascular health, strength, flexibility, and endurance.
• Water Aerobics: This is perhaps the most widely recognized term, specifically referring to aerobic exercises performed in shallow or deep water. Classes typically involve choreographed movements, often to music, targeting various muscle groups and elevating heart rate. Equipment like noodles, dumbbells, and kickboards may be used to increase resistance.
• Hydrotherapy / Aquatic Therapy: These terms are typically used in a clinical or rehabilitative context. Hydrotherapy involves therapeutic exercises performed in water under the guidance of a physical therapist or other healthcare professional. It leverages water's properties to aid in pain management, improve range of motion, strengthen muscles, and facilitate recovery from injuries or surgeries.
• Deep Water Running / Aquatic Jogging: This involves simulating running movements while suspended in deep water, often with the aid of a flotation belt. It provides an excellent cardiovascular workout without any impact on the joints, making it popular among runners recovering from injuries or seeking active recovery.
• Swim Training / Lap Swimming: While technically a form of aquatic exercise, this specifically refers to swimming laps or engaging in structured swim workouts to improve swimming technique, endurance, and overall fitness. It's often distinguished from general "water aerobics" by its focus on swimming strokes.
• Aqua Cycling / Aqua Spinning: This involves performing cycling movements on stationary bikes specifically designed for use in water. The added resistance of water intensifies the workout, providing both cardiovascular and strength benefits with minimal joint impact.
• Aqua Zumba / Aqua Yoga / Aqua Pilates: These are adaptations of popular land-based fitness programs, modified for the aquatic environment. They combine the principles of the original discipline with the unique benefits of water resistance and buoyancy.

The Science Behind Pool Workouts: Why It Works

The effectiveness and unique benefits of aquatic exercise stem directly from the fundamental principles of physics and biomechanics as they apply to the human body in water.

• Buoyancy: This upward force exerted by water counteracts gravity, reducing the effective weight of the body.
  • Reduced Joint Impact: Buoyancy significantly decreases the load on weight-bearing joints (knees, hips, spine), making aquatic exercise ideal for individuals with arthritis, injuries, or those recovering from surgery.
  • Easier Movement: The reduced impact allows for movements that might be painful or impossible on land, facilitating rehabilitation and improving range of motion.
• Hydrostatic Pressure: This is the pressure exerted by water on the body, which increases with depth.
  • Improved Circulation: Hydrostatic pressure can aid venous return, reducing swelling (edema) in the limbs and potentially improving cardiovascular efficiency.
  • Enhanced Sensory Input: The uniform pressure provides constant proprioceptive feedback, which can improve body awareness and balance.
  • Respiratory Muscle Training: The pressure on the chest wall can increase the work of breathing, strengthening respiratory muscles over time.
• Water Resistance: Water is considerably denser than air, creating resistance against any movement performed within it.
  • Increased Muscular Strength and Endurance: Every movement in water requires more effort than the same movement in air, effectively turning the water into a natural resistance training tool. This resistance is multi-directional, working opposing muscle groups simultaneously.
  • Lower Risk of Injury: The controlled resistance allows for smoother, less jarring movements, reducing the risk of muscle strains or tears often associated with abrupt changes in direction or speed on land.
• Thermodynamics (Water Temperature): The temperature of the water plays a role in comfort and physiological response.
  • Muscle Relaxation: Warm water (typically 88-94°F or 31-34°C for therapeutic pools) can help relax muscles, reduce stiffness, and alleviate pain, facilitating greater flexibility and ease of movement.
  • Cooling Effect: Even in warmer water, the body dissipates heat more efficiently than in air, which can prevent overheating during intense workouts, particularly beneficial for individuals sensitive to heat or those with conditions like multiple sclerosis.

Benefits of Aquatic Exercise

Leveraging these scientific principles, aquatic exercise offers a wide array of physiological and psychological benefits.

• Reduced Impact on Joints: The primary benefit, making it suitable for rehabilitation, individuals with arthritis, osteoporosis, or those prone to joint pain.
• Enhanced Muscular Strength and Endurance: Water's resistance provides an effective full-body workout, building strength and stamina without the need for heavy weights.
• Improved Cardiovascular Health: Despite the lower perceived exertion, aquatic exercise effectively elevates heart rate and improves cardiorespiratory fitness.
• Increased Flexibility and Range of Motion: The buoyant environment and warm water can help relax muscles, allowing for greater joint mobility and stretching.
• Pain Management and Rehabilitation: Often prescribed for chronic pain conditions, post-operative recovery, and neurological disorders due to its low-impact nature and therapeutic properties.
• Calorie Expenditure and Weight Management: The effort required to move against water resistance can lead to significant calorie burning, supporting weight loss or maintenance.
• Improved Balance and Coordination: The supportive environment of water can help individuals practice balance and coordination exercises with a reduced fear of falling.
• Mental Well-being: The calming effect of water, combined with the physical activity, can reduce stress, improve mood, and enhance overall mental health.
• Accessible for All Fitness Levels: From beginners to elite athletes, aquatic exercise can be modified to suit any fitness level and goal.

Who Can Benefit? Target Populations

The versatility of aquatic exercise makes it beneficial for an exceptionally broad range of individuals.

• Individuals with Joint Pain or Arthritis: The buoyancy significantly reduces stress on inflamed or arthritic joints.
• Athletes in Rehabilitation or Cross-Training: Provides a non-impact way to maintain cardiovascular fitness and strength while recovering from injuries or to add variety to training routines.
• Pregnant Individuals: Offers a safe and comfortable way to exercise, reducing swelling and providing support for the body.
• Older Adults: Improves strength, balance, and flexibility without the risk of falls or joint strain.
• Individuals with Neurological Conditions: The supportive environment can assist with balance, coordination, and functional movement for conditions like Parkinson's disease or multiple sclerosis.
• Individuals with Obesity: The buoyancy makes movement easier and more comfortable, encouraging participation in physical activity.
• Anyone Seeking Low-Impact Exercise: A great option for those looking to protect their joints or simply prefer a gentler form of exercise.

Types of Aquatic Workouts and Equipment

Aquatic workouts can be tailored to various fitness goals and preferences.

• Shallow Water Workouts: Performed in water typically waist to chest deep, allowing for some ground contact. These often incorporate movements like walking, jogging, kicking, and arm movements.
• Deep Water Workouts: Performed in water where feet do not touch the bottom, requiring a flotation belt. These focus on suspension-based movements, mimicking land exercises without any impact.
• Specialized Equipment:
  • Flotation Belts/Vests: Essential for deep water workouts, providing buoyancy.
  • Water Dumbbells/Hand Buoys: Foam or plastic weights that increase resistance for upper body exercises.
  • Ankle Weights/Cuffs: Add resistance to leg movements.
  • Noodles/Kickboards: Used for flotation, support, or to increase resistance.
  • Webbed Gloves: Increase water resistance for arm and hand movements.
  • Aqua Shoes: Provide grip and protect feet in the pool.

Safety Considerations and Getting Started

While aquatic exercise is generally very safe, certain considerations should be kept in mind.

• Consult Your Doctor: Especially if you have pre-existing health conditions, are pregnant, or recovering from an injury.
• Proper Hydration: Even though you're in water, it's crucial to stay hydrated.
• Listen to Your Body: Adjust intensity and movements as needed to avoid overexertion or pain.
• Qualified Instructors: For group classes or therapy, ensure the instructor or therapist is certified and experienced in aquatic exercise.
• Pool Safety: Be aware of pool depth, slippery surfaces, and emergency procedures.

To get started, consider joining a local water aerobics class, exploring hydrotherapy options if rehabilitating, or simply incorporating shallow water walking and basic movements into your routine at a community pool.

Conclusion

Working out in the pool is officially known by various terms, most commonly aquatic exercise or aqua fitness. This diverse field of physical activity leverages the unique properties of water – buoyancy, resistance, and hydrostatic pressure – to provide a highly effective, low-impact, and therapeutic form of exercise. From vigorous water aerobics classes to gentle hydrotherapy sessions, pool workouts offer a compelling alternative or complement to land-based training, delivering significant benefits for cardiovascular health, strength, flexibility, pain management, and overall well-being across all ages and fitness levels. Embracing the aquatic environment can open up new possibilities for achieving your health and fitness goals.