Pool Exercises to Keep You Strong and Flexible This Summer

Summer means pool time and fun in the sun. A change in activities with the change in seasons is always an exciting time. But did you know that you can use the pool to do swimming pool workouts that improve your health and fitness and help you thwart injuries?

Pool exercises offer a different kind of workout. Maybe you’ve even been on the hunt to mix things up; now is the time.

Pool exercises for legs, arms, back pain, and more come with an array of benefits, including:

  • Getting your heart rate up, while keeping the stress off of your joints
  • Building muscle, strength, flexibility, and endurance.
  • Maintaining a healthy weight, improving your overall health and well-being.
  • Offering a different style of workout to keep your motivation up and your interest piqued.

So, what are the exercises you should do in the pool?

We’ve got all the pool exercises for knees, legs, and beyond covered here. Surprisingly, some of these exercises are even used in physical therapy with a pool. They offer easy-on-the-joints alternatives, which means they can also be great when you’re bouncing back from an injury or if you suffer from joint or musculoskeletal conditions, such as arthritis.


Pool Jogging is an Exercise for the Legs, Heart, and More

Perhaps running on the hard pavement or gravel hurts your hips or your knees. If you’re really wanting to get that cardiovascular benefit that comes with running, try pool jogging.

Do this swimming pool exercise in about waist or chest high water. In other words, stick to the shallow end of the pool.

Run 20 or so steps forward (or as far as you can go), then run the same amount but backwards to your starting point.

You may also choose to alternate between jogging and walking. This is the best pool exercise when you take it however works for you and your fitness level. Try challenging yourself, though: How fast can you go? How many laps can you do in a set amount of time?

A Bicycle Pool Workout is Great for Seniors and Adults of All Ages

The bicycle is great for leg and core strength, as well as general mobility in the hips and knees. As with other aqua-based workouts, the low impact nature of the bicycle makes it an excellent pool exercise for seniors.

Hold onto the side of the pool. Position yourself so you are face-up. Pedal your legs as close as you can to the surface of the water. Make sure you squeeze your glutes and core to keep your body up at the surface. It’s basically like riding a bicycle, except you don’t have a bicycle and are in a pool.

You may also choose to do this pool exercise in the deep end with the support of a few pool noodles under your knees, back, and head. Find what works!


One-legged Stance is the Among the Best Pool Exercises for Balance Practice

Balance exercises are great to do in the pool. If you fall, the water will break your fall as opposed to the possibility of toppling into hard or sharp objects.

Practice standing on one leg. If you want a challenge, place a pool noodle under your raised leg. Hold for as long as you can, then switch legs.

This pool exercise can even be a fun one to challenge your partner or friend. Who can hold it the longest?


Pool Planks are a Workout for the Core

It’s all about the core in the water. And the core is critical when it comes to injury prevention, such as avoiding common back pain problems.

You’ll need a pool noodle for this one – maybe even two. Place a pool noodle in front of you and push your hands down on it. Try to hold your body in a plank position, as you would on land, but with the help of the water and pool noodle. Hold for 30 seconds or as long as you can.

You may choose to place a second pool noodle under your feet or ankles depending on your fitness level. It’s all about adjusting to make sure this is the best pool exercise for your capabilities and needs.

Use the Pool to Get in Shape This Summer

There are a variety of styles and types of pool workouts and exercises for back pain, arms, legs, and more. Find one that you enjoy and can have fun with. The pool isn’t just for relaxing; it can also serve as a great workout and fitness facilitator.

And if you’ve suffered an injury and are looking for a pool rehabilitation program or pool therapy exercises to help you heal and bounce back stronger than ever, use the BetterPT website or BetterPT app to book your appointment. Get direct access to a PT near you that specializes in physical therapy with a pool.

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