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Ask your local pool, recreation center, or gym if they offer group water fitness classes. Try different types of classes that use the water's resistance to build your strength and endurance. Participating with other people in water fitness classes can make exercising in water more fun and keep you motivated. Some of the water fitness classes you can join include: Water aerobics Aqua zumba Aqua barre Aqua yoga Purchase or borrow a flotation belt, which will allow you to keep your head above water. Put on your belt and gently slide into either end of the pool. Deeper water puts less impact on your joints and muscles and also allows a greater range of motion. Stand straight with your shoulders back and chest lifted and then stride forward for as many steps as you like. Keep your abs and core muscles engaged to maintain your stability. Mix up your walking routine with any of the following types of steps: marching steps, gliding sideways, or walking backwards. Add weighted water gloves or webbed gloves for arm-strengthening moves. Strap on a flotation belt or hold water weights or a pool noodle to keep you afloat. Lean slightly forward with your upper body straight and chest lifted. Then bring up one knee to a 90-degree angle and push it down through the water with the same foot. Calculate your workout in time, not in miles. Aim for 20-30 minutes when you first start and gradually increase your time as you get fitter. Hop into water that is about chest to shoulder deep. Release your feet from the bottom and kick your legs in a beater-type motion. At the same time, cup your hands and scull them back and forth in the water. Perform these as quickly as you can for 30-60 seconds and then rest for 30 seconds. Repeat the exercise as many times as you like. Hold light weights while treading water for an added strength boost and calorie burn. Tread water at a slower pace for an extended period of time to build endurance. You don't always have to be in the water to get the benefits of water exercise. Instead, use different types of watercraft you have to operate and steer with paddles. Doing this can build endurance, but also strengthen your abs, core, back, and arms. Try the following paddle-driving activities for exercise and fun: Kayaking Canoeing Stand-up paddleboarding Much like water sports with paddling, other activities allow you to exercise in water without getting in it. Use the surface of the water to help you get a little exercise and build strength throughout your body as well as endurance. Sports that let you skim or ride the surface of the water for exercise include: Surfing Waterskiing Wakeboarding
Join a water fitness class. Walk through water. Go for a run. Tread water. Paddle on a watercraft. Ride on the water's surface.