What exercises can I do in my pool?

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HealthyWomen
Administration
You've heard it time and again: water exercise is a great way to build fitness, flexibility and strength without straining your joints. But, let's face it, some of us feel a little self-conscious about working out in a pool.

The easy pool exercises below can help you burn calories, improve balance and tone your body without drawing a lot of attention to yourself:

Exercise 1: Pool walk
  • Walk heel-to-toe across the pool, swinging opposite arm and leg (as you swing your right arm forward, step forward on your left leg).
  • When you reach the opposite side, walk backward, using toe-to-heel steps. (Or just walk the return lap facing forward.)
  • Option: March across the pool, lifting your knees with each step.

Exercise 2: Scissor arms
  • Cross your arms in front of your body at hip level.
  • Move each arm behind your back, one at a time, and recross them.
  • Return arms to front, one at a time, and recross.
  • Repeat, alternating left arm over right, then right arm over left.
  • Option: Wear webbed gloves, designed to add resistance and help with balance.

Exercise 3: Side stretches
  • Hands on hips, bend slowly to one side.
  • Return slowly to standing position.
  • Repeat on opposite side.
  • Option: Stretch arms out to your sides before bending.

Remember to exercise in shallow water if you're not a swimmer. Always swim when a lifeguard is present.

Continue Learning about Types Of Exercise Programs

Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.