STAY COOL & STAY FIT
Low impact exercises that you can do in the pool!
We all know that pools are great for cooling off in the summer, but did you know that they are also great for injury rehab and muscle strengthening? It’s true! Being in water is a great way to exercise in a low-impact way. It can take the pressure off of your bones, joints, and muscles, while also providing resistance without needing weights to increase muscle endurance and strength.1 Aquatic exercise is also seen to have other health benefits such as improved heart rate and reduced stress.1 Exercises can be done in the pool for almost every joint in your body, even if the water is only waist deep!
Below are some exercises that you can do for your upper and lower body while cooling off in the pool this summer!2
Water walking/jogging
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Start by walking 10-20 steps forwards, and then backwards. To increase difficulty, up the speed to a jogging pace. You can also hold a kickboard vertically in the water while walking to increase resistance.
Forward and side lunges
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Stand near a pool wall for support if needed, and take a big lunge step in the forward direction, but don’t let the knee in front pass your toes. Return to the starting position and repeat with the other leg.
One leg stand/balance
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Stand on one leg while raising the other knee to hip level. You can also place a pool noodle under the raised leg. Hold as long as you can for up to 30 seconds, then switch legs. You can hold onto the side of the pool if you have trouble with balance.
Hip kickers
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Stand with the pool wall to one side of your body for support. Move one leg forward with your knee straight, like you are kicking. Return to start and then kick behind. You can also move your legs in a circle. Repeat with both legs.
Deep water bicycle
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In deep water, loop one or two noodles around the back of your body and rest your arms on top of them for support. Move your legs as if you are riding a bicycle. Continue for three to five minutes.
For more exercises, click HERE. You can also view our Instagram post to see the pool exercises our physiotherapist does for the upper body!
P.S. Dive into action by clicking this link or calling 905-689-2552 to schedule a physiotherapy appointment today to learn about more exercises you can do in the pool!
References
1. Mayo Clinic Staff. 2023. “Aquatic exercises.” Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/aquatic-exercise/art-20546802.
2. Mulachy, Julie A. 2022. “Health Tips | 10 Exercises To Do In the Pool.” Choose PT. https://www.choosept.com/health-tips/10-exercises-in-pool.
