Summer is the perfect time to take advantage of the pool for more than just swimming. While swimming is an excellent full-body workout, numerous other pool workouts can help you maintain a healthy lifestyle. Water workouts offer a low-impact, high-resistance environment that’s gentle on your joints while still providing an effective workout. Here are five of the best pool exercises to try this summer:
1. Water Walking or Jogging
Walking or jogging in the pool is a fantastic way to get your heart rate up without putting stress on your joints. The water gives you a natural resistance that can help tone and strengthen your muscles. To perform this exercise:
- Start in the shallow end of the pool.
- Walk or jog from one side of the pool to the other.
- Swing your arms as you move to increase the intensity.
- Aim for 20-30 minutes for a good cardiovascular workout.
2. Leg Lifts
Leg lifts in the pool are excellent for strengthening your core, hips, and legs. This workout routine can help improve your balance and stability. Here’s how to do it:
- Stand in the shallow end with your back against the pool wall.
- Hold onto the edge of the pool for support.
- Lift one leg straight out in front of you, hold for a few seconds, then lower it.
- Repeat with the other leg.
- Perform 10-15 repetitions on each leg.
3. Pool Planks
Planks are a great exercise for building core strength, and doing them in the water can make them more challenging. To perform a pool plank:
- Find a spot in the pool where the water is chest-deep.
- Place your hands on the pool edge and extend your legs behind you, keeping your body straight.
- Hold this position for 20-30 seconds, then rest and repeat.
- Aim for 3-5 sets.
4. Water Push-Ups
Water push-ups target your upper body, including your chest, shoulders, and arms. The buoyancy of the water makes this exercise more accessible for all fitness levels. To do water push-ups:
- Stand facing the pool wall in chest-deep water.
- Place your hands on the pool edge, shoulder-width apart.
- Push your body away from the wall and then slowly lower yourself back.
- Perform 10-15 repetitions for a full set.
5. Flutter Kicks
Flutter kicks are fantastic for working your lower body, especially your legs and core. Both shallow and deep water allow for doing this water exercise. Here’s how:
- Hold onto the pool edge or use a kickboard for support.
- Extend your legs behind you and perform small, rapid kicks.
- Keep your legs straight and toes pointed.
- Kick for 1-2 minutes, rest, and repeat for a total of 3-5 sets.
Feel Even Better with an Adjustment
Incorporating these aquatic exercises into your summer fitness routine can help you stay active and healthy. However, to ensure your body is functioning at its best, consider scheduling an adjustment at one of the Chicago Chiropractic & Sports Injury Centers locations. Regular chiropractic care can improve your flexibility, reduce discomfort, and enhance your overall well-being, ultimately optimizing the effectiveness and enjoyment of your pool exercises.
Whether you’re in Chicago or Skokie, our skilled practitioners are here to support your health and fitness journey. Feel free to get in touch with us today to arrange an appointment and discover the advantages of chiropractic care. Dive into a healthier you this summer with the best pool exercises and expert chiropractic support!
