It’s that time of year again! Pools are great for hanging around and cooling off, but they can also be a perfect way to add some variety to your workouts.
There are numerous benefits to using the pool to exercise. The water is a great way to add some resistance training to your routine, and for some people, it can help with problems such as back pain. The buoyancy of the water adds a small traction or separating force on your spine, which helps calm down the pain.
7 Exercises to Incorporate into Your Pool Workout
1. Water Jogging– Walk into the water at chest height. Slowly start to jog in place at a comfortable pace for up to 30 seconds. Then, slow your pace down to a walking pace for 30 seconds. Alternate between the two paces until you are at a total of 5 minutes. As you progress, increase the time that you are jogging rather than walking until you are jogging 5 min total.
2. Side Shuffle– Go to the shallow end of the pool and face the pool width-wise. Sidestep or shuffle from one side of the pool to the other leading with one side. When you get to the other, repeat the shuffle leading with the other leg. Do 3 sets of 5 laps back and forth.
3. Flutter Kicks– Grab onto the side of the pool or a pool noodle and float with your legs behind you. Alternate kicking each leg for 20-30 seconds. To progress, increase how quickly you kick or increase the time kicking with each set. Repeat this 3-5 times.
4. Squat Jump– Start in the shallow end. Squat to a depth that feels comfortable. Then on your way up, try to jump straight up. The water will add a lot of resistance so don’t worry if it’s not too high! On your landing, try to smoothly come back into your squat position and repeat. Try 2-3 sets of 5. If this is too difficult, start with the initial squat and return to your standing position. Add the jump once straight squats become easier.
5. Water Bicycle – Grab a pool noodle and let your feet dangle beneath you. At a comfortable pace, cycle your feet as if you are on a bicycle. Start for 30 seconds and rest for 30 seconds. Alternate between the two until you are at a total of 5 minutes. As you progress, increase the time that you are cycling rather than resting until you are at 5 min of continuous cycling.
6. Abdominal Crunches– Lean against the wall of the pool with your back, reach out to the side with your arms, and grab onto the pool wall. Let your feet dangle beneath you. Keeping your back still and your legs straight, try to lift your legs up to waist height, making an L shape with your body. Slowly lower your legs back down to your starting position. Repeat 8-10 times for 3 sets.
7. Swimming– Start out with some of the simpler strokes that are more upper-body focused, such as the freestyle stroke and backstroke. As you become more advanced, get your legs and full body involved with some advanced strokes such as breaststroke and butterfly. Everybody has different lengths of pools, so shoot for 30 seconds of swimming, followed by a 30-second rest and repeat it 5 times.
With everybody staying at home more than we are used to, getting a variety of exercise is important. Utilize your pool as a change of pace in order to avoid overuse injuries that often come with repeating the same form of exercise over and over again. Start slowly, and gradually build up from there. Give these exercises a try and see how you like them!
If you have any questions about this post or would like to speak with a physical therapist about an injury, give us a call at (978) 263-0007 or, use the contact form on our website. We would be happy to answer any questions and discuss possible next steps.
Achieve Physical Therapy is currently open in Acton, Bedford, and Sudbury MA. We can see you in the office or by video treatment. If you choose to come into the office, we are following all CDC guidelines including the use of face coverings, cleaning, personal hygiene, and staggering patient appointments to limit how many people are in the office.
