Refreshing ways to exercise in and around water
4 min ⋅
Water offers a unique environment for exercise activities that not only nourish the body, but also promote overall well-being. Whether you have access to a natural body of water or a pool, many activities are available for you to try by yourself or with family and friends.
Swimming
It might seem an obvious choice, but did you know that swimming actually has multiple benefits? It’s a low-impact exercise that can be done by almost everyone, no matter your fitness level. On top of engaging different muscle groups, it also boosts your endurance and your lung capacity[1]. And it has been found to reduce stress and improve mental health[2]. This activity can be done in a pool or in the ocean, alone or with friends and family. And the kids love it too!
Water aerobics
Water aerobics is what you get when you combine cardiovascular exercise and strength training in the water. Every class varies, but most will include exercises such as jogging, jumping jacks, and arm exercises, and in some you’ll use equipment such as noodles and aqua dumbbells too.
If you think being in the water will give you an advantage - think again! The added resistance of water will force you to give it your all, making water aerobics an effective workout that improves endurance and flexibility, whilst also taking the pressure off your muscles and joints[3].
Paddleboarding
If you’re looking for a fun new activity, why not give paddleboarding a try? This popular water-based activity offers a full-body workout while immersing you in nature. When you paddleboard, you are standing and paddling on a large board, engaging your core muscles for balance and stability at all times. And let’s not forget about the meditative state this sport can put you in - simply looking at water and hearing the sound of the waves can boost your mental health for the better[4].
Water yoga
Water yoga combines traditional yoga poses with the support and resistance of water. Because it’s practised in water, you reduce the risk of getting a joint strain or injury, so it’s an excellent activity for individuals of all abilities. It encourages relaxation, mindfulness, and promotes better cardiovascular health - and can be done in a pool or in a natural body of water[5].
Kayaking and canoeing
What’s more fun than exploring natural bodies of water through kayaking or canoeing? This activity provides an incredible full-body workout by engaging your upper body muscles, while your core muscles work hard to stabilise your body. Both activities can also help enhance your cardiovascular fitness and improve your endurance, as well as getting you back to nature in a fun, sustainable way[6].
Water volleyball/basketball
These high-energy group activities in the pool are not your ordinary games - they're adrenaline-pumping adventures that will have everyone hooked! Invite the kids to join in on the fun and watch as they jump, laugh, and build social skills. With the resistance of the water, every move becomes a muscle-strengthening challenge!
Meditating by the water
Imagine this: you find yourself seated by the shimmering water, a private oasis nestled amidst the chaos of everyday life. As you close your eyes, you concentrate on the sound of the waves crashing against the shore, washing your troubles away. And that’s exactly what happens when you meditate by the water: you feel at peace and your stress levels decrease. Meditation is a powerful tool to have in your arsenal when life is simply too much. Head on to the Mind section of the app to get started.
- Comparative study of lung functions in swimmers and runners Meenakshi Sable. Indian J Physiol Pharmacol. 2012 Jan-Mar;56(1):100-4.
- The effect of swimming exercise on life stress relief Chih-Cheng Chen et al. International Journal of Physical Education, Sports and Health. 2015.
- Aquatic exercises The Mayo Clinic. June 29, 2023.
- What Are the Health Benefits of Viewing Water? Kathleen Holder. University of California, Davis. April 21, 2022.
- Yoga benefits beyond the mat Harvard Health Publishing. September 8, 2021.
- Canoeing and kayaking - health benefits Department of Health, State Government of Victoria, Australia. Accessed in July 2023.