THIS time of year is the best time to get in the water — it’s not too hot and not too cold, and if you’re keen on getting fit while trying something new, aqua fitness may interest you. Aqua fitness offers a wide variety of exercises that take advantage of water’s natural resistance, and personal trainer Demario Johns said aqua fitness exercises are versatile, providing a full body workout that can improve strength, endurance, flexibility and cardiovascular health while minimising impact on the body.

“The buoyancy of water reduces the impact on joints, making aqua fitness ideal for people with arthritis, joint pain, or recovering from injuries,” Johns said. “The water cushions movements, allowing you to exercise without the strain that land-based workouts can sometimes cause.”

He said aqua fitness, like swimming or water aerobics, is an excellent way to get your heart rate up while being easy on your body. It strengthens the heart and lungs, improves circulation, and enhances endurance without the risk of overloading your joints.

“The resistance of water works muscles throughout the body with every movement. This resistance engages multiple muscle groups simultaneously, promoting strength, tone, and coordination in the legs, core, arms, and back,” Johns said.

Here are some effective aqua fitness exercises, and how to execute them, even if you can’t swim.

Aqua jogging

How to do it: Mimic the motion of jogging or running while standing in chest-deep water. You can also use a flotation belt in deeper water to jog without touching the bottom.

Benefits: Great for cardiovascular health, leg strength, and endurance without the impact of regular running.

Water walking

How to do it: Walk forward and backward in waist to chest-deep water, pushing against the water’s resistance. You can add intensity by lifting your knees higher or using hand paddles for additional arm movement.

Benefits: Improves leg strength, coordination, and balance while being low impact on joints.

Leg lifts

How to do it: Stand by the pool wall for support, and lift one leg to the side, front, or back while keeping it straight. The water’s resistance will work your leg muscles.

Benefits: Tones thighs, hips, and glutes while engaging core muscles for balance.

Flutter kicks

How to do it: Hold onto the pool’s edge or use a kick board. Keep your legs straight and perform quick, alternating kicks from the hips while keeping your head above the water.

Benefits: Strengthens the core, hips, and legs while improving cardiovascular endurance.

Water Squats

How to do it: Stand in waist-deep water, feet hip-width apart. Lower into a squat position by bending your knees, then return to standing. Push against the water on the way up for added resistance.

Benefits: Builds leg strength, particularly in the quads, hamstrings, and glutes, while improving core stability.

Jumping jacks

How to do it: Perform jumping jacks in the water, similar to how you would on land, but with a slower motion due to the water’s resistance.
Benefits: Full-body cardio exercise that works the arms, legs, and core.

Treading water

How to do it: In deep water, stay afloat by moving your arms in a circular motion and kicking your legs. You can vary the intensity by kicking faster or harder.

Benefits: Builds upper body, leg, and core strength while improving endurance and coordination.

Water bicycle

How to do it: In deep water, lean back while holding onto the pool edge or using a flotation device. Perform a cycling motion with your legs, mimicking riding a bicycle.

Benefits: Strengthens the core, quads, and hamstrings, and improves endurance.

Plank

How to do it: Stand in shallow water, hold onto a pool noodle in front of you, and lean forward until your body is in a straight line, engaging your core. Hold for 30 seconds to a minute.

Benefits: Strengthens the core muscles and improves balance.

Water Push-ups

How to do it: Stand by the pool edge and place your hands on the edge. Push your body up and away from the pool wall, then lower yourself back down.

Benefits: Works the chest, shoulders, and triceps while using water to reduce strain.