Exercising in the summer can be a real challenge. Especially a day like today when it is a boiling 94 degrees here in IL! Now I would love to have an excuse not to exercise but when there are several pools within a 5 mile radius of my house I find it hard to convince myself to stay stationary. Pool exercises have so many benefits and on a hot day visiting a pool can keep your body cool for a couple of hours. Water aerobics is a great way to exercise if you are new to exercise or like me-too lazy to exercise. It's a fun way to burn some calories but also your joints are not as stressed because of the buoyancy of water and your risk of injury is low. It offers great resistance and is a great way to get your muscles strong.
Here are some simple exercises I do in the water. I try to go right when the pool opens before all the crowds come. You'll need plenty of space to do these to make sure you do them properly-also you want to be courteous to others and make sure you aren't splashing them in the face!
-Go into the deep end so that the water is up to your neck. Hold out your arms and make small circles by rotating your entire arm. Circle them forward 30 times and then back 30 times. Add the intensity by standing on one leg while the other is at 90 degrees. Switch legs when you switch arms.
-Whirlpool! Remember that great game you played when you were a kid!?!? Circling the entire pool with your friends to make a whirlpool? Remember how exhausted you were when you were done???? While most pools are too large to actually get a whirlpool going, I still will circle the entire wall of the pool as many times as I can, as fast as I can. Bonus points if you can get a friend to do it with you. After all, everybody knows making a whirlpool is best when it's with friends.
-Hold the pool wall. Extend your legs straight behind you with your legs and ankles together. Kick like a dolphin ( or a mermaid if you prefer). Do 30 kicks. Now kick like a frog. Do 30 kicks.
- As mentioned above the water's buoyancy helps so that your joints are not strained. This is a great opportunity to do some simple jumps. Go to the shallow end of the pool. Jump up. When you come down, bend your knees to propel yourself for the next jump. Do 30 jumps.
Now I'm not one who likes to get my face wet but if you like, why not add a few laps to these moves?
If you find that you cannot make it to a pool and your exercise routine is getting harder and harder to get done try exercising in the morning, when temperatures are a little lower. Make sure to stay hydrated of course. Be wary of signs of dehydration which include light- headedness, fatigue, dry or sticky mouth, fainting and confusion.