The Best Exercise For Getting Fit This Summer

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I used to think aqua classes were for my mother’s friends in retirement communities, where women wore shower caps and were afraid of getting splashed. One day after my regular lap swim, I watched a class at my gym. I decided to jump in the pool and try it — especially because it’s beneficial for the heart, increases energy and balance, improves sleep, and reduces the risks of heart disease and diabetes.

Water fitness is adaptable for all levels and ranges of mobility; no experience is required. It’s a double-duty workout — cardio and strength training. In the water, you’re not working against gravity. Instead of landing on a hard surface with the impact of your full weight, you land with only 10 percent of your body weight. “This reduces the risk of injury,” according to the Mayo Clinic News Network. In the pool, you might be able to do stretching exercises you couldn’t do otherwise.

Many studies have shown an increase in lean body mass among people participating in an aqua exercise program. All you need is a bathing suit and the reassurance that everyone in the class can participate at their own levels.

Benefits of Water Exercise

When I tried pickleball, I found that it was hard on my arthritic knees. In the water, you’re less likely to aggravate injuries, according to Harvard Health, which explains, “Water is denser than air, providing more resistance.” This means that you burn more calories than on land because you work more muscles in the water.

Summer is a great time to start. Bouncing to the beat of music in an outdoor pool makes it even more fun (don’t forget the sunscreen). Indoors or out, water-based fitness is a year-round full-body workout. You can work out vigorously without dripping with sweat, although you need to hydrate during and after, and you don’t feel like you’re perspiring, but you are.

“It’s low-impact and joint-friendly, delivering major results in strength, endurance, balance, and flexibility,” says Jenni Lynn Patterson-LaCour, AEA Aquatic Training Specialist and founder of S’WET™ — Structured Water Exercise Training. She teaches water fitness to people of all ages. “You build strength and power without overloading the joints. It’s a highly efficient, muscle-smart way to train.”

Not all water fitness is aerobic, according to Patterson-LaeCour. “Resistance-based movements in the water often shift into anaerobic zones, especially when you’re working against drag or using equipment. You’re building strength without overloading the joints.”

How to Start

The best news is that you can begin at any fitness level. “Water meets your body with gentle resistance and support, making it accessible for all levels,” says Patterson-LaCour. She suggests looking for beginner or multi-level classes.

Even though I’ve been a lap swimmer for many years, during my first aqua aerobics class, I realized that I’d reached a plateau with my swim routine. I welcomed the challenge of learning new movements in the water, and using noodles and pull buoys to strengthen muscles that aren’t toned by regular lap swimming, such as my core (abdomen, back and pelvis). I love the quiet and meditative qualities of swimming laps, but the group experience of classes provides connection and a different kind of enjoyment.

It’s important to find a water-fitness instructor who’s knowledgeable about the body, the way you’d look for a personal trainer. A qualified instructor should offer modifications, explain the purpose of the movement, and promote good technique and safety.

“Bonus points if they make you laugh,” says Patterson-LaCour.

Alternatives to a Class

If your gym or pool doesn’t offer classes with qualified instruction, Patterson-LaCour suggests water walking, leg swings, tuck jumps and jumping jacks. “You can make a splash from wherever you are!” You can watch her online videos and movement sets at jennilynnfitness.com.

Download Harvard Medical School’s “Aqua Fitness, Refreshing Workouts That Are Gentle on Your Joints,” a comprehensive guide to aqua fitness that shows you how to “take the plunge.”

When I first started water fitness classes, I needed a nap afterwards. I was working more muscles than previously, but I didn’t feel sore — just a bit sleepy. After a few weeks, I came home feeling energized, repotting plants instead of snoozing.

Refreshed and Moving Forward

I love being in the water, especially in summer. As I get stronger, I’m planning to try a more advanced method of wearing an aqua belt, which keeps you afloat in the deep end of the pool.

When your feet aren’t touching the bottom of the pool, you work your abs even more. “Aquatic fitness is not a fallback — it's a forward-thinking, science-supported, powerful training method,” says Patterson-LaeCour. “Whether you’re just getting started or looking for something that supports your longevity and lifestyle, water will keep you strong and smiling.”

It’s wonderful to laugh occasionally while exercising and pushing myself to higher levels. I also like being in a class with people of all ages, each working at their own speed. And it fosters a sense of community with new, buoyant friendships.

Do any of you enjoy swimming? Where do you swim? Let us know in the comments below.