Finding a workout that gets your heart rate up without wrecking your knees isn’t always easy. Traditional gym routines involve a lot of pounding on hard surfaces, which leaves many feeling sore in all the wrong places. That’s why so many people are turning to water workouts. The buoyancy supports your body weight, which takes the pressure off your joints, while the water resistance challenges your muscles.
If you’re looking for low-impact pool exercises to try today, you’ve come to the right place. Alternative water workouts are for anyone wanting to mix up their fitness routine or get back into shape safely.
4 Low-Impact Water Workouts
Water Jogging
If regular jogging is too much on your joints, try aqua jogging instead! This exercise is self-explanatory; it involves jogging from one end of the pool to the other in the shallow part. The water gives you gentle resistance, which builds strength without putting pressure on your joints.
Water workouts like this low-impact alternative are great for anyone who wants a cardio workout without the stress on their knees and hips. For a real challenge, try doing it in waist-deep or chest-deep water. The deeper you go, the more resistance you’ll feel.
- Strengthens leg muscles
- Improves cardiovascular fitness
- Burns calories without high impact
Arm Curls
Arm curls in the pool focus on working your biceps and shoulders using water resistance. They’re simple to learn and give you a great upper body workout, even if you’re not lifting heavy weights.
Stand in chest-deep water with your palms facing up. You can use foam dumbbells for added resistance. Bend your elbows and curl your hands up toward your shoulders, then slowly lower them back down. Water workouts like this low-impact alternative provide resistance in both directions.
- Builds bicep and tricep strength
- Tone shoulder muscles
- Increases upper body endurance
Pool Planks
Pool planks take the classic core-strengthening exercise and make it accessible for all fitness levels by using water for extra support. Water workouts like this low-impact alternative still work your abs and back, but without the stress on your joints you’d get from doing planks on dry land.
Just like a regular plank, this move is all about your core. Hold onto the side of the pool with your elbows, extending your legs straight out behind you. Keep your body in a straight line from your head to your heels and hold the position for 30 to 60 seconds.
- Strengthens the entire core
- Improves posture and stability
- Engages back and shoulder muscles
Jumping Jacks
Jumping jacks are a popular cardio exercise because they get your whole body moving and your heart pumping. Water workouts like this low-impact alternative, taking a classic and moving it into the pool makes it even more joint-friendly.
Stand in chest-deep water and perform a jumping jack just as you would on land. The water’s resistance makes the movement more challenging while cushioning your landing, which is great for your joints.
- Provides a full-body workout
- Elevates your heart rate
- Improves coordination and agility
A New Way to Move
As you can see, the pool isn’t just for swimming laps. It’s a versatile space where you can get a fantastic, joint-friendly workout. Whether you’re recovering from an injury, looking for a new fitness routine, or just want to mix things up, there are so many low-impact pool exercises to try today. Why not give these alternative low-impact water workouts a shot and see how great you feel?
This article was written for WHN by Casey Cartwright, a passionate copyeditor highly motivated to provide compelling SEO content in the digital marketing space. Her expertise includes a vast range of industries, from highly technical to consumer and lifestyle-based, with an emphasis on attention to detail and readability.
As with anything you read on the internet, this article should not be construed as medical advice; please talk to your doctor or primary care provider before changing your wellness routine. WHN neither agrees nor disagrees with any of the materials posted. This article is not intended to provide a medical diagnosis, recommendation, treatment, or endorsement.
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