Water Aerobics: 10 Health Benefits & How to Perform

Updated in April 2024

Water aerobics is a physical activity in which aerobic exercises are combined with swimming. This method can offer several health benefits, such as weight loss, improved circulation and muscle strengthening.

Water aerobic classes typically last for about 50 to 60 minutes. Water is kept close to chest height, at a pleasant temperature, around 32ºC (or 89.5ºF).

This type of exercise is suitable for people of all ages. It is especially beneficial for people with back or heart problems, and for pregnant women. You should speak with a certified professional before starting water aerobics so that the best exercises are recommended and injuries can be prevented.

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Health benefits

The main health benefits of water aerobics include:

1. Weight loss

Performing water aerobics on a regular basis promotes weight loss. This exercise can burn up to 500 calories per hour, depending on the intensity and duration of the class. It is possible to lose up to 1kg per week if it is combined with a balanced, low-calorie diet. Learn more about a weight loss diet you can combine with water aerobics to achieve your weight loss goals.

2. Improved circulation

Water aerobics helps to improve circulation as it increases muscle contraction and heart rate. This can help to improve heart function overtime, leading to improved blood circulation. 

Also recommended: Fat-Burning Heart Rate (Targeted for Weight Loss) tuasaude.com/en/fat-burning-heart-rate

3. Improved breathing

The exercises performed in the water aerobics class require the person to take deeper breaths, which is why one of the benefits of water aerobics is an improvement in breathing capacity.

4. Strengthening muscles

Water aerobics helps strengthen muscles due to muscle contraction that are required to perform the exercises. This can help to improve strength and resistance overtime.

5. Strengthening bones

Performing water aerobics exercises also helps to strengthen your bones, because it promote calcium absorption in the bones. This can make them stronger and prevent possible fractures.

6. Improved flexibility

Water aerobics is also great for improving flexibility, as many of the exercises require a wide range of movement.

7. Increased motor coordination

The exercises performed during water aerobics are done rhythmically and require moving the opposite arms and legs. With practice, this can increase your overall motor coordination.

8. Joint health

Water aerobics is an ideal activity for people who cannot overload their joints,like those with a history of arthritis, osteoarthritis or obesity.

9. Cardiovascular disease prevention

Water aerobics also helps prevent cardiovascular diseases by reducing heart rate and blood pressure which can lead to more efficient heart functioning. 

10. Promoting well-being

As this activity improves circulation, has no impact on joints, causes little or no muscle pain after classes and also allows socialization, it is great for making people feel good and healthy.

How to perform water aerobics

To burn more calories and further strengthen your muscles and joints, the movements performed during water aerobics should be sharp and strong. You can also use small pool equipment can be used, such as weighted bands worn on the arms or legs.

Although the exercises are performed inside a pool, it is important to ensure you are well-hydrated before and after class. It is also important to wear sunscreen and a hat if you attend a water aerobics class is held outside during hot hours of the day. 

Contraindications for water aerobics

Although water aerobics is considered safe for all ages and recommended for various cases, it is important that this activity is guided by a trained professional and that the exercises are appropriate for your individual condition. This can ensure that injuries are prevented and health goals are met.

Water aerobics classes are not recommended for people who have high skin sensitivity or allergies to chlorine.