Water-based exercises for joint-friendly workouts
Water-based exercises for joint-friendly workouts
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Water-based exercises for joint-friendly workouts

Water-based exercises are a fantastic way to get a low-impact, joint-friendly workout that still challenges your muscles and improves your cardiovascular health. Whether you have joint pain, are recovering from an injury, or just want to change up your exercise routine, water-based workouts can be a great option. In this article, we’ll take a look at the benefits of water-based exercises, as well as some specific exercises to try in the pool or at the beach.

The benefits of water-based exercises

Water-based exercises offer a number of benefits, especially for those with joint issues. The buoyancy of the water reduces the impact on your joints, making it a gentle, low-impact form of exercise. This can be particularly beneficial for people with arthritis, joint pain, or injuries.

In addition to being joint-friendly, water-based exercises also provide resistance, which helps to strengthen and tone your muscles. The resistance of the water can make exercises more challenging, even though they may feel easier than traditional land-based exercises.

Furthermore, exercising in water also helps to improve your cardiovascular fitness. The water provides natural resistance, so your heart has to work harder to pump blood and oxygen to your muscles, leading to a more effective workout.

Water-based exercises to try

Here are some water-based exercises to try for a joint-friendly workout:

Water walking

Walking in water is a great way to get your heart rate up and work your leg muscles without putting undue stress on your joints. You can walk back and forth in the shallow end of the pool, or use a resistance belt to walk in deeper water.

Water aerobics

Water aerobics classes are a fun and effective way to get a full-body workout in the pool. The instructor will lead the class through a series of movements that work your arms, legs, and core, all while taking advantage of the water’s natural resistance.


Swimming is a fantastic full-body workout that is also very gentle on your joints. Whether you’re doing laps, treading water, or participating in a water aerobics class, swimming can help improve your cardiovascular fitness and build muscle strength without straining your joints.

Water jogging

Similar to water walking, water jogging involves jogging in place in the water to get your heart rate up and work your leg muscles. You can do this in shallow or deep water, and you can also use a flotation belt to help keep you upright.

Water yoga or Pilates

Many fitness centers offer water-based yoga or Pilates classes, which use the resistance of the water to improve strength, flexibility, and balance. These classes can be a great way to relax and de-stress while still getting a good workout.

Tips for a successful water-based workout

Here are some tips to make the most of your water-based workout:

  • Start with a warm-up: just like any other workout, it’s important to warm up your muscles before getting into more intense exercises. Do some gentle stretching and walking in the water to get your body ready for the workout.

  • Focus on form: as with any exercise, proper form is crucial to avoid injury and get the most out of your workout. Pay attention to your posture and movement, and don’t be afraid to ask for help or feedback from a fitness professional if you’re new to water-based exercises.

  • Stay hydrated: just because you’re surrounded by water doesn’t mean you can’t get dehydrated. Make sure to drink plenty of water before, during, and after your workout to stay properly hydrated.

  • Listen to your body: if something doesn’t feel right, don’t push through the pain. Pay attention to your body’s signals and modify the exercise or take a break if needed.

  • Have fun: water-based exercises can be a great way to mix up your workout routine and have some fun while getting fit. Enjoy the feeling of weightlessness and the unique challenges of working out in the water.

Overall, water-based exercises can be a fantastic way to get a joint-friendly, low-impact workout that still challenges your body and improves your fitness. Whether you’re dealing with joint pain or just want to try something new, consider incorporating water-based exercises into your fitness routine.

And if you’re looking for a handy tool to track your progress, find new exercises, and plan your workouts, consider checking out SuperBody, a fitness app available on the AppStore. SuperBody offers a wide range of features, including progress tracking, exercise libraries, and workout plans, to help you stay on top of your fitness goals. With the help of this app, you can take your water-based workouts to the next level and achieve the results you’re looking for.