{"id":41195,"date":"2022-02-17T23:29:24","date_gmt":"2022-02-17T23:29:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=41195"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"exercise-swimming-pool","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/","title":{"rendered":"Planning To Visit An Exercise Swimming Pool? Here Are 8 Moves You Should Try"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#What_Are_Pool_Exercises\" >What Are Pool Exercises?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#What_Are_The_Benefits_Of_Pool_Workouts\" >What Are The Benefits Of Pool Workouts?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Pool_Exercises_Increase_Calorie_Burn\" >Pool Exercises Increase Calorie Burn<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Pool_Exercises_Increase_Muscle_Strength\" >Pool Exercises Increase Muscle Strength<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Pool_Exercises_Improve_Muscle_Endurance\" >Pool Exercises Improve Muscle Endurance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Pool_Exercises_Increase_Muscle_Flexibility\" >Pool Exercises Increase Muscle Flexibility<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Pool_Exercises_Help_Relieve_Stress_And_Decrease_Anxiety\" >Pool Exercises Help Relieve Stress And Decrease Anxiety<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Pool_Exercises_Reduce_Pressure_On_Your_Joints\" >Pool Exercises Reduce Pressure On Your Joints<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Pool_Exercises_Can_Help_Reduce_Blood_Pressure\" >Pool Exercises Can Help Reduce Blood Pressure<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Pool_Exercises_Can_Help_You_Cool_Down\" >Pool Exercises Can Help You Cool Down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Pool_Exercises_Are_Low_Impact\" >Pool Exercises Are Low Impact<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#What_Muscles_Are_Targeted_By_Pool_Workouts\" >What Muscles Are Targeted By Pool Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Tips_To_Safely_Exercise_In_Swimming_Pools\" >Tips To Safely Exercise In Swimming Pools<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Water_Aerobics_Are_Versatile\" >Water Aerobics Are Versatile<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Water_Temperature_Is_Just_As_Important\" >Water Temperature Is Just As Important<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Knowing_How_To_Swim_Is_Not_Mandatory\" >Knowing How To Swim Is Not Mandatory<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Be_Aware_Of_Your_Physical_Ability\" >Be Aware Of Your Physical Ability<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Consider_Group_Exercises_To_Spice_Things_Up\" >Consider Group Exercises To Spice Things Up<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Top_10_Pool_Workouts_For_Full_Body_Workouts\" >Top 10 Pool Workouts For Full Body Workouts<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Lateral_Arm_Lifts\" >Lateral Arm Lifts<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Jumping_Jacks\" >Jumping Jacks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#High-Knee_Lift_Extensions\" >High-Knee Lift Extensions<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Pool_Planks\" >Pool Planks<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#One-Legged_Balance\" >One-Legged Balance<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Walk_In_The_Water\" >Walk In The Water<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Back_Wall_Glide\" >Back Wall Glide<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#Core_Ball_Static_Challenge\" >Core Ball Static Challenge<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-29\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">Are you tired of the same old workout routine you do at home or in the gym? How about you take things up a notch by trying some pool workouts. Swimming pool exercises come with numerous health benefits and without some of the disadvantages of regular workouts. <\/span><span style=\"font-weight: 400;\">In this article we tell you why it\u2019s time to make that switch and give you some of the best workouts you can try out in an exercise swimming pool.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planning_To_Visit_An_Exercise_Swimming_Pool\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planning_To_Visit_An_Exercise_Swimming_Pool\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_Pool_Exercises\"><\/span><strong>What Are Pool Exercises?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So what exactly do <a href=\"https:\/\/betterme.world\/articles\/stretching-for-swimmers\/\">pool workouts<\/a> entail? Does doing a couple of laps in a swimming pool count? Or do you need specific swimming pool exercise equipment to pull them off. Technically, yes you do need some equipment.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pool workouts are sometimes called water aerobics. They\u2019re ideally low-impact workouts that are used to build muscle strength and boost your overall endurance. However, you can make them harder by increasing the reps or going faster during the workout. So yes, these exercises are fun, but they can also be as challenging.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Classes usually last for about an hour, where the instructor guides you through a series of moves. These moves are sometimes paired up with set music to keep you motivated throughout the whole process.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">As for the nature of the exercises, pool workouts are usually composed of warm-ups, strength training, cardio exercises and a cooldown. Note that chances are you won\u2019t be swimming since most of the workouts are performed in the shallow end of the pool.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Pool workouts are a particularly good choice for people with some kind of joint problems, chronic pain or just recovering from injury (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5978883\/#:~:text=The%20water%20aerobics%20program%20enhanced,limbs%20(n%20%3D%2011).\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). So while you\u2019ll be revving up your heart rate, your joints will not be jarred by the water. Additionally, they have also grown popular among pregnant women and seniors.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Pool_Workouts\"><\/span><strong>What Are The Benefits Of Pool Workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">So what gives water aerobics and edge over regular <a href=\"https:\/\/betterme.world\/articles\/physical-activity-and-nutrition\/\">workouts<\/a> if any?<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For starters, there\u2019s heavier resistance in water than in air. As a result, the same exercises you\u2019d do on land are potentially become more challenging in water. This then means your muscles will become more engaged and thus boost calorie burning over a short period.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">While aquatic exercises are great cardio workouts, they also come other health benefits including:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pool_Exercises_Increase_Calorie_Burn\"><\/span><strong>Pool Exercises Increase Calorie Burn<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The combination of cardio and strength workouts together with water resistance in water aerobics ensures you\u2019re getting a full workout. You can end up burning as much as 400-500 calories in an hour depending on cardio activity and size of weights (<\/span><a href=\"https:\/\/www.health.harvard.edu\/diet-and-weight-loss\/calories-burned-in-30-minutes-for-people-of-three-different-weights\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pool_Exercises_Increase_Muscle_Strength\"><\/span><strong>Pool Exercises Increase Muscle Strength<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The flow of water is constantly changing naturally and as a result, its movements can be very unpredictable. These multiple flow directions increase the pool\u2019s resistance to about 4 to 42 times greater than air (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4327375\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">). The greater resistance ensures your muscles get a more rigid workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">A study conducted in 2007 indicated that 12 weeks of aquatic aerobic exercise led to increased muscle strength, agility and flexibility among participants (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5978883\/#:~:text=The%20water%20aerobics%20program%20enhanced,limbs%20(n%20%3D%2011).\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/swim-workout-for-triathlon\/\">Swim Workout For Triathlon: The Ultimate Training Guide<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planning_To_Visit_An_Exercise_Swimming_Pool\"><img decoding=\"async\" class=\"aligncenter wp-image-31943 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-3-1024x576.png\" alt=\"exercise swimming pool\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-3-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/02\/7-3.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pool_Exercises_Improve_Muscle_Endurance\"><\/span><strong>Pool Exercises Improve Muscle Endurance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Traditional weights usually require your body to push and pull against the weights in addition to gravity. Working out with weights in the water, however, requires your body to strain against the water\u2019s resistance. This in turn leads to increased muscle endurance.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pool_Exercises_Increase_Muscle_Flexibility\"><\/span><strong>Pool Exercises Increase Muscle Flexibility<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water resistance requires your body to move in multiple directions to adjust to the constant push and pull of water. As your muscles are subjected to this strain, your joint\u2019s range of motion naturally increases (<\/span><a href=\"https:\/\/eurapa.biomedcentral.com\/articles\/10.1007\/s11556-012-0097-1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This study conducted in 2013 showed there was a significant increase in flexibility among a group of older adults that underwent aerobic therapy <a href=\"https:\/\/betterme.world\/articles\/mental-health-and-sports\/\">exercise<\/a> (<\/span><a href=\"https:\/\/eurapa.biomedcentral.com\/articles\/10.1007\/s11556-012-0097-1\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pool_Exercises_Help_Relieve_Stress_And_Decrease_Anxiety\"><\/span><strong>Pool Exercises Help Relieve Stress And Decrease Anxiety<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Watching bodies of water move is one of the most relaxing activities you can take part in to help relieve stress. This is partly why vacations to island paradises and beaches are very popular. However, being in the water can be just as relaxing.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This study conducted in 2007 showed that women who took part in aquatic exercise significantly decreased anxiety and negative mood in women (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC6585867\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pool_Exercises_Reduce_Pressure_On_Your_Joints\"><\/span><strong>Pool Exercises Reduce Pressure On Your Joints<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Several studies have indicated that water-based <a href=\"https:\/\/betterme.world\/articles\/trampoline-workout-benefits\/\">exercises<\/a> like water aerobics can relieve joint pressure. This joint pressure is usually due to a number of things ranging from normal wear-and-tear to arthritis. As a matter of fact, hydrotherapy is considered to be the leading form of therapy for people suffering from joint problems (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3138085\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pool_Exercises_Can_Help_Reduce_Blood_Pressure\"><\/span><strong>Pool Exercises Can Help Reduce Blood Pressure<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Water resistance is not just good for your muscles.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">One of the lesser known facts about water pressure is that it works well with your blood, enhancing blood circulation throughout your body. This effectively decreases your blood pressure and in the long run, reduces your resting heart rate. What this means is that your heat will be maintaining its productivity while exerting less stress on it (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4049052\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pool_Exercises_Can_Help_You_Cool_Down\"><\/span><strong>Pool Exercises Can Help You Cool Down<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Working out in hot temperatures can sometimes have some negative effects on <a href=\"https:\/\/betterme.world\/articles\/3-meals-a-day-diet-no-snacks\/\">your body<\/a>. Water aerobics can help you cool down while still facilitating effective workouts. This cool, crisp and refreshing environment can particularly motivate you since you\u2019ll no longer be struggling in the heat!<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Pool_Exercises_Are_Low_Impact\"><\/span><strong>Pool Exercises Are Low Impact<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Regular workouts can be really taxing on your joints. However, in water aerobics, the buoyancy of the water helps in taking off some of the impact placed on our body because of our water weight.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">In essence, the gravitational force applied on your body when in water is not as much as when you\u2019re on land. As a result, the impact on your joints when doing activities like running is not equal to the impact when doing similar activities on land. This can particularly be great for people with joint conditions or those undergoing physical rehabilitation.<\/span><\/p>\n<p><strong>If you\u2019ve mustered up the courage to crush your weight loss goal, let Betterme take the sting out of this demanding process. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planning_To_Visit_An_Exercise_Swimming_Pool\">Our app will help you<\/a> restructure your habits, remold your life and crank up your fitness results!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planning_To_Visit_An_Exercise_Swimming_Pool\"><img decoding=\"async\" class=\"aligncenter wp-image-33058 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3-1024x576.png\" alt=\"exercise swimming pool\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/06\/6-3.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Are_Targeted_By_Pool_Workouts\"><\/span><strong>What Muscles Are Targeted By Pool Workouts?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the muscles you\u2019ll be working on when you do water <a href=\"https:\/\/betterme.world\/articles\/front-delts-workout\/\">aerobics<\/a>:<\/span><\/p>\n<ul>\n<li><b>Core muscles: <\/b><span style=\"font-weight: 400;\">Most of the exercises in water aerobic classes include side leg lifts and lunges that are perfect for your abs and other core muscles.<\/span><\/li>\n<li><b>Back muscles: <\/b><span style=\"font-weight: 400;\">Low-impact water exercises are known to help in strengthening your back muscles and as a result ease back pains.<\/span><\/li>\n<li><b>Glutes: <\/b><span style=\"font-weight: 400;\">Yes, you read that right. Moves like lunges, squats and high knee kicks done as part of a water aerobics routine can help tone your glutes.<\/span><\/li>\n<li><b>Leg muscles: <\/b><span style=\"font-weight: 400;\">Some exercises that strengthen your leg muscles like jogging, walking, jumping jacks, and underwater kicks are very popular in water aerobics classes.<\/span><\/li>\n<li><b>Arm muscles: <\/b><span style=\"font-weight: 400;\">Some moves like underwater bicep curls are good for your arms. Kickboards and pool noodles can also be added for some extra resistance.<\/span><\/li>\n<\/ul>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Tips_To_Safely_Exercise_In_Swimming_Pools\"><\/span><strong>Tips To Safely Exercise In Swimming Pools<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before getting to the good stuff, it\u2019s imperative to know the basics for your safety and those around you. These include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Water_Aerobics_Are_Versatile\"><\/span><strong>Water Aerobics Are Versatile<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Working out in aquatic environments usually offer several options alongside techniques for all levels of <a href=\"https:\/\/betterme.world\/articles\/what-is-a-pyramid-workout\/\">physical ability<\/a>. They can range from basic walking to high-level aerobic activities like deep water running. Standing exercises are also sometimes performed in water that is waist to chest deep.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">All these exercises usually focused on improving your range of motion, muscle balance, strength and flexibility. That being said, ensure you only go for exercises that suit your level of physical fitness.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Water_Temperature_Is_Just_As_Important\"><\/span><strong>Water Temperature Is Just As Important<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Temperatures in exercise <a href=\"https:\/\/betterme.world\/articles\/dog-workouts\/\">swimming pools<\/a> are crucial. Lower water temperatures (82-88 degrees F) are considered well suited for high-intensity exercises. It\u2019s also advisable that if you\u2019re among people prone to overheating like pregnant women or obese people, you should consider low temperature pools.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">On the other hand, warmer temperatures (84-92 degrees F) is best suited for people with fibromyalgia, arthritis or those who are frail.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Knowing_How_To_Swim_Is_Not_Mandatory\"><\/span><strong>Knowing How To Swim Is Not Mandatory<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While having basic knowledge of water safety or <a href=\"https:\/\/betterme.world\/articles\/senior-exercise-programs\/\">swimming<\/a> is desirable when you\u2019re around water, it\u2019s not a necessity in this case. Most if not all of your workouts will be done in the shallow end of the pool so you\u2019ll be able to stand for most of the moves.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Be_Aware_Of_Your_Physical_Ability\"><\/span><strong>Be Aware Of Your Physical Ability<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Most people can tolerate longer exercise sessions in water due to its relative ease. This generally leads to workouts that are more intense coupled with larger ranges of motion. You should then be more aware of potentially overstressing your body and getting fatigued following an aquatic exercise session.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Consider_Group_Exercises_To_Spice_Things_Up\"><\/span><strong>Consider Group Exercises To Spice Things Up<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Group exercises are an excellent way of building connections, socializing, increasing accountability and staying motivated when working out. Being part of an exercise group can greatly increase your efficiency and as such your overall outcome.<\/span><\/p>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/swimming-workout-plan\/\">Swimming Workout Plan For Beginners<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planning_To_Visit_An_Exercise_Swimming_Pool\"><img decoding=\"async\" class=\"aligncenter wp-image-33050 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-1024x576.png\" alt=\"exercise swimming pool\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/8.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Top_10_Pool_Workouts_For_Full_Body_Workouts\"><\/span><strong>Top 10 Pool Workouts For Full Body Workouts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before getting to the how bit of it, let\u2019s look at some of the swimming pool exercise equipment you need for your workout.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">First off, don\u2019t forget to bring a swim cap, towel and a pair of goggles. However, if you\u2019re planning on working out alone, you should consider bringing the following equipment:<\/span><\/p>\n<ul>\n<li><b>Foam dumbbells: <\/b><span style=\"font-weight: 400;\">These are exercise weights for swimming pool workouts that get heavy when immersed in water but relatively lightweight when dry.<\/span><\/li>\n<li><b>Ankle or wrist weights: <\/b><span style=\"font-weight: 400;\">These are strap-on weights which increase your arm and leg movements in water.<\/span><\/li>\n<li><b>Kickboard: <\/b><span style=\"font-weight: 400;\">This tool can be used for several drills. It lets you hold on while staying afloat when doing lower body and core workouts.<\/span><\/li>\n<li><b>Buoyancy belts: <\/b><span style=\"font-weight: 400;\">They can help in keeping your head above the water to enable you to do arm exercises without treading water.<\/span><\/li>\n<li><b>Resistance gloves or hand paddles: <\/b><span style=\"font-weight: 400;\">Both equipment can be used to boost strength training in water.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Here are some of the best full body workouts you can try out in a swimming pool:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lateral_Arm_Lifts\"><\/span><strong>Lateral Arm Lifts<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move targets your upper body. Throw in some foam dumbbells for maximum output. Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in the water, ensuring it just reaches your shoulder level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now hold the dumbbells at your side before raising your arms until they are level with your shoulders and the water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, lower your arms back to your sides<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 1-3 sets of 8-15 reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Jumping_Jacks\"><\/span><strong>Jumping Jacks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move works on muscles found in both your lower and upper body. You can add some resistance by using ankle and wrist weights. Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in the water, ensuring it just reaches chest level. Ensure that your feet are together and your arms placed by your side.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, jump by moving your legs outward while simultaneously bringing your arms over your head.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now return to your starting position with your arms at your side and feet together by jumping again.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 1-3 sets of 8-14 reps.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"High-Knee_Lift_Extensions\"><\/span><strong>High-Knee Lift Extensions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move primarily strengthens your core muscles and lower body. To increase the overall challenge, add some ankle weights. Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in the water, ensuring it just reaches your waist level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now engage your core while simultaneously lifting your right leg and bending your knee until your leg is at the same level with the water.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and hold this position for a few seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, extend your leg straight out then hold the position for a few more seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Steadily lower your leg, ensuring it remains straight throughout the process. Repeat with your left leg.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for about 5-10 minutes.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Pool_Planks\"><\/span><strong>Pool Planks<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Planks are one of the best core-strengthener exercises on land and they are also key in boosting muscular endurance. However, it can be particularly difficult for you to hold them long enough for maximum effect if you lack a strong upper body. All this drastically changes in a pool.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in the pool and hold a noodle (long cylindrical piece of foam that floats) vertically in both hands.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Press the noodles straight down into the water before leaning forward until your body is on an even incline. Ensure your head stays out of the water throughout the process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position and try keeping your body stable for about 1-2 minutes.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"One-Legged_Balance\"><\/span><strong>One-Legged Balance<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move strengthens your core and leg muscles responsible for balance without the risk of falling and hurting yourself. When performing the move, your core muscles will be forced to keep you upright which will in turn increase your static balance.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by standing in the water, ensuring it just reaches your waist level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now steadily lift your knee then place the middle of a noodle under your left foot. Its sides should be floating up into a U-shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your hands by your side then balance with your left food on the noodle for about 1 minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, move out your left knee toward your side then balance for an extra minute. Now switch up your legs then repeat with your right knee lifted and right foot resting on the noodle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">For an added challenge, lift both your hands over your head as you balance.<\/span><\/li>\n<\/ol>\n<p><strong>Reasons why BetterMe is a safe bet: a wide range of calorie-blasting workouts, finger-licking recipes, 24\/7 support, challenges that\u2019ll keep you on your best game, and that just scratches the surface! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planning_To_Visit_An_Exercise_Swimming_Pool\">Start using our app<\/a> and watch the magic happen.<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&#038;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planning_To_Visit_An_Exercise_Swimming_Pool\"><img decoding=\"async\" class=\"aligncenter wp-image-32968 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-2-1024x576.png\" alt=\"exercise swimming pool\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-2.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-2-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-2.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-2-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2020\/05\/2-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Walk_In_The_Water\"><\/span><strong>Walk In The Water<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is considered to be the foundation exercise for water aerobics. It\u2019s particularly instrumental in helping you get a feel of how you can create resistance for your workouts.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This move primarily targets your core, arms, and lower body muscles. You can increase the overall intensity by using ankle and hand weights. Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by walking in shallow water, ensuring the water level is maintained around your waist height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now lengthen your spine, then walk putting pressure on your heels first, then your toes. Avoid walking on your tiptoes throughout the process.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your arms at your side, in the water, moving them as you walk.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure you engage your core and you stand tall while walking.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue walking for about 5-10 minutes.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Back_Wall_Glide\"><\/span><strong>Back Wall Glide<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This move will help you activate your core muscles and lower body. Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by holding on the ledge of the pool and tucking your knees into your chest while pressing your feet into the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Next, push off from the wall, while floating on your back as far as you can get.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drawing your knees into your chest, press your feet down to the bottom of the pool before running back to the wall.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue for about 5-10 minutes.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"Core_Ball_Static_Challenge\"><\/span><strong>Core Ball Static Challenge<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">This is one of the best exercises in the swimming pool to strengthen your core muscles. Here\u2019s how you do it:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start by getting into a lunge position with your right leg bent and left leg extended behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Now grab and hold an inflated ball that\u2019s about 6 inches in diameter, keeping both hands directly in front of your navel. Ensure your shoulders are kept down and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for about 30 seconds, making sure you engage your core to keep you upright.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch your legs hold for an extra 30 seconds.<\/span><\/li>\n<\/ol>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It\u2019s true that regular \u201cland\u201d workouts can become monotonous after a while. If you find yourself in this scenario, consider switching to pool workouts. These exercises are associated with numerous benefits, are just as challenging if not more and the bonus? They are low-impact and as such, are good for your joints.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2361&utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Planning_To_Visit_An_Exercise_Swimming_Pool\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>Are you tired of the same old workout routine you do at home or in the gym? How about you take things up a notch by trying some pool workouts. Swimming pool exercises come with numerous health benefits and without some of the disadvantages of regular workouts. In this article we tell you why it\u2019s [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":41198,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[59],"tags":[],"coauthors":[125],"class_list":["post-41195","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-workout-plans"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Planning To Visit An Exercise Swimming Pool? Here Are 8 Moves You Should Try - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you planning to visit an exercise swimming pool? Here\u2019s everything you need to know to get you started. Read on!\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Planning To Visit An Exercise Swimming Pool? Here Are 8 Moves You Should Try\" \/>\n<meta property=\"og:description\" content=\"Are you planning to visit an exercise swimming pool? Here\u2019s everything you need to know to get you started. Read on!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_498619807.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/c89ce190aebedb747f81f1cb475475a3\"},\"headline\":\"Planning To Visit An Exercise Swimming Pool? Here Are 8 Moves You Should Try\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/\"},\"wordCount\":2740,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/shutterstock_498619807.jpg\",\"articleSection\":[\"Workout Plans\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">Are you tired of the same old workout routine you do at home or in the gym? How about you take things up a notch by trying some pool workouts. Swimming pool exercises come with numerous health benefits and without some of the disadvantages of regular workouts. <\/span><span style=\\\"font-weight: 400;\\\">In this article we tell you why it\u2019s time to make that switch and give you some of the best workouts you can try out in an exercise swimming pool.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Are Pool Exercises?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">So what exactly do <a href=\\\"https:\/\/betterme.world\/articles\/stretching-for-swimmers\/\\\">pool workouts<\/a> entail? Does doing a couple of laps in a swimming pool count? Or do you need specific swimming pool exercise equipment to pull them off. Technically, yes you do need some equipment.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Pool workouts are sometimes called water aerobics. They\u2019re ideally low-impact workouts that are used to build muscle strength and boost your overall endurance. However, you can make them harder by increasing the reps or going faster during the workout. So yes, these exercises are fun, but they can also be as challenging.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Classes usually last for about an hour, where the instructor guides you through a series of moves. These moves are sometimes paired up with set music to keep you motivated throughout the whole process.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">As for the nature of the exercises, pool workouts are usually composed of warm-ups, strength training, cardio exercises and a cooldown. Note that chances are you won\u2019t be swimming since most of the workouts are performed in the shallow end of the pool.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Pool workouts are a particularly good choice for people with some kind of joint problems, chronic pain or just recovering from injury (<\/span><a href=\\\"https:\/\/ ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/\",\"url\":\"https:\/\/betterme.world\/articles\/exercise-swimming-pool\/\",\"name\":\"Planning To Visit An Exercise Swimming Pool? 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Swimming pool exercises come with numerous health benefits and without some of the disadvantages of regular workouts. <\/span><span style=\"font-weight: 400;\">In this article we tell you why it\u2019s time to make that switch and give you some of the best workouts you can try out in an exercise swimming pool.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Are Pool Exercises?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">So what exactly do <a href=\"https:\/\/betterme.world\/articles\/stretching-for-swimmers\/\">pool workouts<\/a> entail? Does doing a couple of laps in a swimming pool count? Or do you need specific swimming pool exercise equipment to pull them off. Technically, yes you do need some equipment.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Pool workouts are sometimes called water aerobics. They\u2019re ideally low-impact workouts that are used to build muscle strength and boost your overall endurance. 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