Pool exercises have become a go-to option for people of all ages looking to stay active without putting too much strain on their joints. These water workouts suit busy parents, older adults, and even athletes recovering from injuries. While some may add specialized routines like water therapy for weight loss to reach specific goals, most find that aquatic movements alone provide excellent cardio, strength, and flexibility benefits.
Whether you’re new to aquatic fitness or simply want to spice up an existing regimen, following a structured plan in the pool can help boost endurance and total-body strength. Read on to explore eight specific ways to work out in the water, plus valuable insights on safety and the upsides of fluid-based exercise.
Why Pool Exercises Are Low-Impact and Effective
Exercising in water reduces stress on the body, mainly due to buoyancy. When submerged to chest or neck level, you effectively unload a large portion of your weight, which means your knees, hips, and spine are spared from the full force of gravity. This is one reason swimming pool exercises are especially popular among individuals with arthritis or joint injuries.
In addition, resistance in water can be 12 to 14 times greater than air, according to research cited by the American Red Cross. Because you work against water from all directions, muscles stay engaged as you move, offering a full-body challenge. For those who prefer a gentler experience, heated pools—often maintained at temperatures around 83–88°F (28–31°C)—may also help relax muscles and support comfortable movement.
Choosing a suitable setting is key. Some people find relief in saltwater pools because the water’s reduced chlorine content can be gentler on the skin and eyes. Regardless of the pool type, the consistent, omnidirectional resistance of water makes aquatic sessions highly effective for building cardiovascular endurance and muscular strength.
1. Water Walking or Jogging
One of the simplest low-impact water exercises is water walking or jogging. Start in waist- or chest-deep water, keep your torso straight, and move forward just as you would on land. Swing your arms to keep balance and add intensity. This activity challenges your core, leg muscles, and cardiovascular system while placing minimal stress on your joints.
To increase difficulty, jog for short intervals—say 20 to 30 seconds—and then walk briefly to recover. Speeding up the motion or progressing to chest-deep water can help further challenge muscle groups, particularly the legs and core. Many swimmers also like to walk in circles or figure eights to incorporate lateral and diagonal movements.
2. Aqua Aerobics for Cardio
Water aerobics classes often combine rhythmic arm and leg movements set to upbeat music, making it a social and energizing form of aquatic cardio workouts. Exercises like underwater jumping jacks, high-knee marches, and side steps can elevate your heart rate efficiently. Thanks to reduced impact, these moves are generally easier on knees compared to land-based aerobics.
Some classes incorporate pool noodles or water dumbbells for added upper-body resistance. If you’re practicing alone, you can still perform many of these moves. Simply alternate between slower steps for 30 seconds and faster movements for 30 seconds to create a short interval routine.
3. Core-Focused Movements
Building a strong core benefits posture, balance, and everyday movement. In water, many exercises naturally activate your abdominal muscles because you have to stabilize against gentle currents and changing pressure. One popular move is the “trunk twist,” where you stand in chest-deep water, extend your arms in front of you, and slowly rotate from side to side.
Another approach is to tuck your knees toward your chest while holding the pool edge. Let your core control the motion rather than pulling from your arms or shoulders. You can even hold a small flotation device to stay upright. According to a study published by DAN (Divers Alert Network), water-based core workouts can match—or surpass—similar land exercises in muscle activation for targeted areas.
4. Leg Lifts and Kicks
Aquatic leg exercises can target quads, hamstrings, and glutes in a controlled way. Stand near the pool wall and hold the edge for balance if needed. Lift one leg out to the side, then return it to the center. Repeat for 8–15 reps per side. For hamstrings and glutes, extend your leg behind you in a kick motion.
Another option is doing flutter kicks while holding onto a kickboard and floating horizontally. This can be as easy or challenging as you want, depending on how fast you move your legs. Researchers at the National Drowning Prevention Alliance suggest that such leg-focused routines help build lower-body endurance, which can be especially beneficial for older adults or anyone looking for a moderate but effective muscle burn.
5. Water Push-Ups and Resistance
If you want to strengthen your upper body, water push-ups can be a great option. In chest-deep water, place your hands on the pool ledge or on a wide step under the water. Carefully lower your body toward your hands, then push back. The buoyancy makes it less stressful on your wrists and shoulders than a standard push-up, yet the added resistance still challenges the triceps, shoulders, and chest.
You can also use pool dumbbells or resistance bands specifically designed for water. For instance, hold a dumbbell in each hand and perform biceps curls or lateral arm raises at a slow, steady tempo. Because water resists movement in all directions, you’ll feel the challenge in both the lifting and lowering phases.
6. Pool Planks for Stability
Pool plank exercises engage your core and improve balance. A simple version is to place a foam noodle under your arms while you float face-down in shoulder-deep water. Align your body so it stays straight from head to heels, much like a standard plank on land. By keeping your legs tight and your core braced, you’ll feel an immediate burn in your abdomen, lower back, and shoulders.
Another plank variation is to stand chest-deep, place your forearms on a step or ledge, and extend your legs behind you. This variation can further challenge your core as you fight the water’s natural buoyancy. Start with short intervals of 30 seconds, then rest and repeat.
7. Treading Water Intervals
Treading water elevates your heart rate quickly. Keep your body upright, move your arms and legs in a controlled but vigorous way. Intervals can be as short as 20 seconds or as long as two minutes. Rest between bouts by holding the pool wall or floating on your back. This approach builds cardiovascular fitness and strengthens the arms, shoulders, and legs.
For an extra challenge, lift one arm out of the water for five seconds while continuing to tread. Switch arms and repeat. Periodically adjusting the angle of your legs and arms also helps engage different muscle groups, adding variety to your session.
8. Deep Water Running
Aqua jogging or deep water running is a technique where you mimic a running motion in water that is too deep for your feet to touch the bottom. Commonly, a flotation belt is worn around the waist to keep you upright. You then “run” in place by cycling your legs and pumping your arms, engaging your upper body for balance and forward momentum.
Deep water running is often recommended for athletes recovering from impact-related injuries or those looking to maintain cardiovascular fitness while giving joints a break. Since you aren’t touching the pool floor, your lower-body muscles must work continuously to stabilize and propel you. This can be an excellent cross-training activity and may be gradually introduced as part of a broader recovery plan.
Comparing Pool Exercises to Land-Based Workouts
When it comes to calories burned, underwater exercises can match or exceed many gym routines of similar duration. Because water applies uniform resistance around your limbs, certain muscle groups—especially the core—remain active even during slower movements. Land-based workouts, by contrast, often use body weight or gravity differently, which can be tough on knees and ankles.
For individuals rehabbing from joint conditions like knee osteoarthritis or a joint effusion sometimes referred to as “water on the knee,” aquatic workouts offer relief. A 12-week study from the American Red Cross found that water-based exercise improved physical function by 12% and reduced pain by 36% in adults with arthritic knees. More information about symptoms and causes of knee swelling can be found in resources explaining water retention and joint effusions.
Land workouts can still provide key benefits, especially for activities requiring sport-specific motion. However, alternating between pool sessions and standard gym routines ensures you target all muscle groups while minimizing overuse injuries.
Common Mistakes and Safety Tips
Despite the forgiving nature of water, accidents can happen. Overexertion is still possible, as is dehydration. Take short breaks, and keep water nearby to sip periodically. Warm up with gentle paddling or slow walking before you jump into the more vigorous parts of your routine.
The Centers for Disease Control and Prevention has cautioned that unsanitary pool water can pose health risks. According to these guidelines on potential pool water risks, it’s essential to safeguard against germs, bacteria, or chemical imbalances. Always check your pool’s cleanliness, maintain appropriate pH levels, and shower before entering. Maintaining a safe depth is also key—perform advanced exercises only when you are comfortable and can float or stand securely.
If you have severe joint pain, chronic illness, or a recent injury, ask a healthcare professional about which exercises suit you best. Consulting a qualified instructor may also be worthwhile, especially if you’re unfamiliar with certain aquatic movements.
Wrapping Up
Pool exercises provide a great blend of cardio, strength, and flexibility without over-stressing your joints. By mixing up routines—like aqua aerobics, leg lifts, or deep water running—you keep muscles challenged while still feeling the buoyant support. This lower-impact environment is especially useful for injury recovery, older adults, or anyone seeking a refreshing spin on daily workouts.
For people who want to explore even colder spin-offs or unique aquatic regimens outside a standard pool setting, it might be interesting to see if cold plunges are really good for you. Whatever your approach, a balanced aquatic plan can be a practical and fun way to stay fit for years to come.
References
1. Harvard Health. (2021). “What Makes Water Workouts So Worthwhile?” Available at: https://www.health.harvard.edu/heart-health/what-makes-water-workouts-so-worthwhile(https://www.health.harvard.edu/heart-health/what-makes-water-workouts-so-worthwhile)
2. American Red Cross. (2024). “Study on Water-Based Exercise for Osteoarthritis.” Available at: https://www.redcross.org(https://www.redcross.org)
3. National Drowning Prevention Alliance. (2023). “The Impact of Aquatic Programs on Safety and Fitness.” Available at: https://www.ndpa.org(https://www.ndpa.org)
