Aqua aerobics is not just for retirees. The benefits of a workout in water can equal those gained through exercising on land, and it’s suitable for all ages.
It’s also good if you’re suffering an injury or struggle with mobility.
‘‘Water unloads the weight of your body, so people who have back or knee injuries, or are overweight, can exercise in water,’’ says exercise physiologist Zac Jefcoate, owner of Exzac Health.
The buoyancy of water reduces the ‘‘weight’’ of a person by about 90 per cent, according to the American Council on Exercise, which means the stress on weight-bearing joints, bones and muscles is similarly reduced.
Water workouts don’t just benefit those suffering from weight or joint issues, however. You can move your arms and legs simultaneously in water, so the entire body gets a workout. ‘‘It’s good for elevating the heart rate, which has good cardiovascular effects,’’ says professor Ross Sanders, head of exercise and sport science at the University of Sydney.
‘‘You get the fitness and calorie burning benefits [with aqua aerobics], so it’s no different from other exercises,’’ he says. ‘‘For those post-surgery, or who have a lot of muscle wastage or balance deficiencies, they have the support of the water. It’s ideal for those who may have suffered a stroke.’’
Aqua aerobics is also recommended for those with asthma, as the environment can help with breathing.
For any of the 3.85 million Australians who suffer from arthritis, heading to the pool may be an ideal pain remedy. ‘‘If you’re exercising in warm water you get better circulation to the sore joints, which can help in the healing process and getting oxygen to the peripheral areas of the body where oxygen may not get readily,’’ Sanders says.
What happens to your body during a water workout
Aqua aerobics might look easy, but it’s actually quite physically challenging, depending on how much effort you put in. ‘‘The movements in the water, where you’re pushing and pulling, mimic or are similar to exercises you’d do in the gym or in a home-based program,’’ Sanders says. ‘‘You’re using legs and hands to push against the resistance in the water, so you’re making muscles work harder than you would in other classes.
‘‘Water allows you to do almost everything you’d like to do in the gym as you’re almost weightless.’’
Water workouts and weight loss
‘‘For some people, their biggest barrier to weight loss is being unable to move ... or to move comfortably,’’ Jefcoate says.
‘‘Water workouts are the most preferred option when starting out on a weight loss plan.’’
Sanders agrees. ‘‘Aqua aerobics is just like land-based exercise. Any weight loss associated with it depends on the duration and intensity of the exercise. You can vary it to suit yourself, by moving your limbs as fast or as slowly as you like. By using all your joints in all directions, you can be using more of their muscle mass.’’
Compared with running, aqua aerobics may give you a better workout, as you tend to use just your legs during a jog.
‘‘With aqua aerobics there’s the potential to use all the body parts and get a whole body workout, which is effective in burning calories,’’ he says.
Creating a balance
Aqua aerobics is not a weight-bearing form of exercise, so those with osteoarthritis and osteoporosis will need to undertake muscle building activities as well.
‘‘People with these conditions need muscle strength,’’ Jefcoate says. ‘‘Aqua aerobics doesn’t provide the benefits that gym-based exercises would do as there’s no gravity.
‘‘If you have [osteoarthritis or osteoporosis], it’s best to follow a concentrated gym- or home-based program to improve muscle strength and around the bone.’’
