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Water Exercise: Why Work Out in the Pool?

Updated on October 25, 2011

During our recent team building, water exercise was part of our morning workout.  It was a lot of fun!  All you need is a big pool, large enough to accommodate all the participants.  Why the pool?  The pool provides the perfect environment for a water workout.  It is supportive but challenging. It is supportive because the buoyancy of water reduces your body weight by around seventy five percent.  This eliminates impact and takes the strain off your joints.

Did you also know that water offers up to twelve times the resistance of air?  This wonderful fact simply means that every movement or action you do in the water takes more effort and the result is you get to burn more calories than it would on land.

The nice thing about it though was that we loved doing the exercises and stretches in the water. We felt so light and free as we moved our arms about and swung them from side to side.  We jogged, moved forward and backward and did some water pilates too.

Now the act of moving forward and backward looks so simple and yet when you really take the time to observe and feel your muscles, you would be pleasantly surprised to note that you are in fact using every muscle in your core. This means that it is a great way to condition the muscles that helps you develop good posture and relieves back pain. Amazing huh?

Another benefit that you get is that it can build strength and endurance too. And throw flexibility in the list of benefits. There are different water exercises that you can do. An example is ai chi (that is doing tai chi in the water) or water yoga which incorporate slow, very meditative motions that help create flexibility and suppleness. Other exercises like aerobic water workout uses large, full range-of-motion movements increases strength and raises your heart rate as well.

Working out in the water gives you natural resistance with no impact to your joints. This makes it a perfect alternative for those with arthritis or those suffering from joint problems. You can tone up your body in the pool too.  So every time your muscles are contracting against resistance, it becomes stronger with each session.

Water and its compression stimulate circulation of blood and lymph so it greatly reduces muscle stiffness and speeds up detoxification and healing.  What’s more!  The heat capacity of water is doubled many times that of air so it can efficiently carry off the extra heat you generate by exercising.  So in hot weather (like the weather we are now experiencing in our country), the pool is the ideal outdoor environment for a cardiovascular workout. 

Be creative with the exercises you can do. If you already have a work out routine using dumbbells, you can easily translate this into a water exercise workout. The more important thing is to enjoy and charge up your experience with a splash as you jump into the pool and enjoy the benefits of water exercise.

By:  Michelle Simtoco


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    • Peggy W profile image

      Peggy Woods 

      8 years ago from Houston, Texas

      Wish we had a pool. I used to love it when my mother had hers before we both sold our houses and moved into this one. Great way to cool off after gardening and also just plain fun. We shared many good times in her backyard swimming pool. Ah...memories!

    • ImChemist profile image


      9 years ago

      Wow , water exercise great way for making body healthy .

    • drbj profile image

      drbj and sherry 

      10 years ago from south Florida

      Hi, ripplemaker. That name is particularly appropriate for this hub. Don't know how I discovered you but glad I did.

      I try to swim and work out in the pool almost every day and the tips in the video about using the noodle are excellent. I'll start tomorrow - I know where the noodles "live."

    • ripplemaker profile imageAUTHOR

      Michelle Simtoco 

      10 years ago from Cebu, Philippines

      oliversmum, you are so right about the fun... :) I enjoyed myself so much! :)

      Dream On, and it makes you want to do it over and over if I only have a pool

      Michael, that is great to hear...water therapy certainly has its benefits...thank you for sharing!

      Hummingbird, I just pick a pool that is not so deep hahahah we are alike in this manner! :) Yes, that would be nice to be in a pool and be the first one to be in there. Heavenly! :)

    • Hummingbird5356 profile image


      10 years ago

      This is a very good hub. I used to go swimming every week but now I don´t have a lot of opportunity but it is the best exercise in my opinion. My only problem is that I don´t like going out of my depth.

      When I lived in Germany there was a local pool that had a smaller pool where all the swimmers would go for exercise and it was just right for me. I would go before 9 in the morning and be the first in the pool. Don´t you think it is so nice to see the pool without a ripple and be the first one in?

    • Michael Shane profile image

      Michael Shane 

      10 years ago from Gadsden, Alabama

      Water therapy has helped me overcome many injuries in my lifetime! I am a strong believer in water being a natural cure.

    • DREAM ON profile image

      DREAM ON 

      10 years ago

      I think instantly when I am in water I feel like someone else.It is a different world than we are use to.So much fun and I forget I am exercising.Great hub.

    • oliversmum profile image


      10 years ago from australia

      ripplemaker. Hi. What a fabulous hub, I cannot swim, but absolutely love this type of water exercise, It is so very relaxing and good for you with a little fun thrown in. Using most of your muscles without really feeling it is great for me at least. Thank you. :) :)

    • ripplemaker profile imageAUTHOR

      Michelle Simtoco 

      10 years ago from Cebu, Philippines

      Sage: That's it! That's the magic! It doesn't feel like forced exercising at all! hahahahaha Thanks for dropping by and joining me in my water fun!

      Katrina, wooohoo you noticed! LOL You are one perceptive lady. (clap clap) you made me laugh! Thanks and enjoy the water exercise! :)

    • Katrina Ariel profile image

      Katrina Ariel 

      10 years ago from The Highlands of British Columbia, Canada

      Okay. I have to point out how fitting it is to have a water hub by someone who goes by the name of Ripplemaker. Just sayin'. :)

      I like playing in the water. It definitely adds another dynamic to moving your body around.

    • Sage Williams profile image

      Sage Williams 

      10 years ago

      Awesome job on this hub. I just recently joined a gym and love exercising in the pool. I had no idea it was a beneficial as you have stated in your hub. I know that it's a lot easier and more relaxing than just using the equipment. There's something magical about exercising in the water. It doesn't feel like exercise.

      I have learned a lot from reading your hub, thanks so much. Rated Up!


    • ripplemaker profile imageAUTHOR

      Michelle Simtoco 

      10 years ago from Cebu, Philippines

      PWalker: Hmmmm I see your avatar in a beach setting :) Great! Thanks for the comment :)

      Kowality: Indeed water exercise is great for the elderly and the injured too :)

      VioletSun: YES, YES, YES! I love your visualization Marie..then you could invite me in to your home lol

      Ann: On our part of the world, summer is here and we can feel the heat already :) Yearning to take a dip in the pool myself. :)

      ocbill: I do simple positions only and yet after I could feel it in my muscles lol Sounds good too!

      Thank you everyone for the comments! Blessings!

    • ocbill profile image


      10 years ago from hopefully somewhere peaceful and nice

      ai chi and water yoga. well, well I just started some yoga positions and it is challenging but I think the difficulty is lessened since your body weight is reduced? right. I guess they know better. Sounds good.

    • Ann Nonymous profile image

      Ann Nonymous 

      10 years ago from Virginia

      Swimming in itself is an exercise but this is heavy duty! Great hub ripple makeron a great subject and way to make a ripple!...summer is just around the corner even if this is only the third official day of spring!

    • VioletSun profile image


      10 years ago from Oregon/ Name: Marie

      Wow, I would love to have a swimming pool as I love water and I know I would enjoy doing the exercises. Thanks for sharing, I won't be surprised if I one day we have a home with a swimming pool, not that we have money now to buy a new home, but... but... I believe in the power of intention!

      ::::visualizing myself, smiling and happy while doing water aerobics:::::: :)

      Nice hub!

    • kowality profile image


      10 years ago from Everywhere

      Nothing like easing into a workout if you're injured. My Mother loved her elderly exercise class at the pool. Very nice hub.

    • profile image


      10 years ago

      So that's why I'm so tired when I come out of the water at the beach. Great hub! Thanks for sharing.

    • ripplemaker profile imageAUTHOR

      Michelle Simtoco 

      10 years ago from Cebu, Philippines

      Hi hypnodude, always nice to see you in my hubs! Dolphin cousins huh? LOL Thanks for the comment. Stay safe. :)

      Hi Lynda, no problem sharing with another perspective. It benefits all the readers I am sure of that! I personally use different types of exercises since I tend to like variety. From treadmill, yoga, water exercise, biking or dancing, I advise to do an exercise that works for you. For some, it is quite hard to really go into the discipline and I would want them to find something that they enjoy; that way they get out of the couch and start moving. Thank you for dropping by and sharing. Blessings... :)

    • ripplemaker profile imageAUTHOR

      Michelle Simtoco 

      10 years ago from Cebu, Philippines

      Hi Dottie! Sis, splashing in the pool sounds a lot of fun. So spring is here huh? I am here seeing in my mind's eye you cleaning your garden from winter debris and talking walks too. The view looks pretty good! Hahahaha

    • Lynda Gary profile image

      Lynda Gary 

      10 years ago

      Nice hub. I've been seeing several recent articles about water exercise.

      I used to be a fitness and nutrition teacher. When members wanted to use water exercise, UNLESS they had physical limitations such as arthritis, we always pointed out that the mammals on the planet with the thickest, heaviest layers of fat are all aquatic: the whale, for example. There's something to be said for this little fact. Your body temp stays cooler in the water, gravity is affected, and though there is great resistance, you burn less calories (stroke per stroke, let's say) than on land. Personally, if I have an hour to exercise, I want to maximize the benefits. BUT, it is GREAT exercise for people with disabilities and limitations.

      I DO like your article. Just sharing an alternative perspective. :)

    • hypnodude profile image


      10 years ago from Italy

      Water is relaxing in itself, I guess it has a lot to do with memories before birth, or that dolphins are for real our distant cousins. :) And as you rightly say training in a pool gives different stimuli to muscles. Then when finished you can just relax where you are. Isn't simply great? Thumbs up!:)

    • Dottie1 profile image


      10 years ago from MA, USA

      Love this hub and now I look forward to getting in the pool to exercise but since yesterday was the first day of spring, I will have to wait another couple months to make a splash. In the meantime, I will benefit from cleaning out the garden from winter debris and go for nice spring walks.

      Water exercise is by far the best. If you own a pool or can use someone's you know, there is nothing more refreshing after a workout than exercising in water. It's free, it's fun, it works, and best of all you don't get all sweaty :)

    • ripplemaker profile imageAUTHOR

      Michelle Simtoco 

      10 years ago from Cebu, Philippines

      hahahahhahahahaha you made me laugh really loud! Thank you for this! Yes please, your recommendation would be great! :)

    • BeiYin profile image


      10 years ago from Ibiza Spain

      A few days ago I found a bundle of these blue 'noodles' and I didn't know for what they could be used. Now after I watched the video in your hub I know! That's great, because we have a big swimming pool and doing the described exercises seems to be exactly what I need and I will tell others here to read your hub! Thank you for this information!

    • ripplemaker profile imageAUTHOR

      Michelle Simtoco 

      10 years ago from Cebu, Philippines

      Swimming is a great water exercise! :)

    • Hello, hello, profile image

      Hello, hello, 

      10 years ago from London, UK

      Thank you for a great hub. I love swimming.


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