What is swimming and water exercise?

Take a recreational trip just about anywhere and chances are you'll end up near some type of water. Swimming is a natural activity for both fun and cooling off. From a fitness standpoint, swimming has physical and mental benefits. And whereas some people with physical limitations cannot perform land exercise, water exercise offers a perfect fitness fit.

Due to the fact that swimming is extremely low impact, some fitness experts caution people who only engage in this activity not to rely on it for an "all purpose" exercise. However, most experts would agree that swimming has undeniable benefits. There are many different approaches to swimming and water exercise, be it lap swimming or water aerobics that strengthen your heart, lungs and muscles. Particularly if you have suffered an injury or suffer from arthritis or other joint pain, swimming is one exercise that you may be able to perform safely with some medical guidance. No matter whether you swim recreationally or competitively, swimming can be a great stress buster and a wonderful, meditative form of relaxation as you propel your body through the water and watch it fold over you.

Water aerobics can be fun and less solitary than swimming. Join a class with a certified instructor, who can direct your activities to your own personal fitness level. You can learn basic techniques, then practice them on your own between classes.

Advantages

Water exercise offers many physical, social and mental benefits. Some of the benefits may include:

Improved strength and flexibility


Better muscular endurance and balance (Many professional and amateur athletes cross-train in the water.)


Improved circulation


Weight control


Relief from stress and tension


Increased energy
Types of water exercise

There are many different forms of water exercise:

Water walking/jogging: Using many types of steps and arm moves in waist- to chest-deep water. Walking or running in the water offers many of the same benefits that you gain on land but far fewer impact-related injuries. Water provides resistance to make your workout even more effective. If you are uncomfortable immersing yourself in water, this is one water activity that you can do with head and shoulders above water.


Water aerobics: Full body rhythmic moves for 20 minutes or more in shallow or deep water. Purpose is to provide cardiovascular benefits.


Water toning/strengthening training: Movement of upper and lower body using water resistance and/or equipment to strengthen, firm and sculpt the muscles.


Flexibility training: Large moves using full range of motion and full body stretches.


Water therapy and rehabilitation: Procedures in the water implemented for specific clinical purposes.


Water yoga and relaxation: Gentle, easy-flowing movement with the water as a relaxation medium.


Deep-water exercise: Movements of any speed done where feet do not touch bottom. Flotation belts and devices are used.


Deep-water jogging/running: Simulating land jogging and running at a depth where the feet do not touch the bottom of the water. Flotation belts and devices are used with various drills, methods and running styles.


Wall exercises: Using the pool wall for support to isolate various parts of the body.


Water fitness equipment: Professional products especially designed for water toning, strengthening and endurance work. They create interest and add resistance and support.


Stretching: Specific slow movements done and held for a time after warm-up and at end of a work-out to stretch the hard-worked body muscles and help prevent soreness.


Lap swimming: Swimming back and forth with various strokes is a fitness option. However, the USWFA recommends that lap swimmers also consider other water exercise, too. If you decide on a lap swimming routine for fitness, start out small, perhaps doing one or two laps until you can complete them without straining. Gradually increase the number of laps you do, fitting in at least 20 minutes of exercise three times a week.
Swimming gear

Swimming and water exercise require that you have access to a pool, which usually requires some cost for using local facilities. If you live near a high school or college, discounts are generally offered to neighborhood residents. Otherwise, YMCAs are plentiful and relatively inexpensive and offer instruction to both novices and experienced swimmers, as well as a variety of courses in water exercise. You'll also need a bathing suit and goggles. Certain water exercises require other equipment, such as kick boards and water resistance equipment.