Ways to Work Your Body in Water

When you think about summer and the weather it brings, you usually picture yourself being outside. However extreme heat and humidity can often make you want to stay inside rather than be active outdoors. Summer walks, runs and bike rides are often cancelled due to these heat advisories or the inability to properly hydrate in such conditions. So what is the solution? Water workouts! Cooling down while working up a sweat may sound contradictory, but the pool is a perfect place to exercise in the summer heat. The resistance provided by the water combined with a “noodle” flotation device as a “weight” will give you the perfect tools to strength train and get your heart rate up while treading water.

This workout routine is sure to be a splash so let’s dive in!*

Start with a simple jog around the perimeter of the pool. The motions are the same as if you were running on land, however the resistance of the water will create a more intense workout. Doing the same movements in the water as you would on land will actually improve your regular running form! Keep track of how long you can go for and try to increase your time as you feel ready.

Next you can keep working those legs, while also incorporating your core muscles and lower back. Stand in the pool facing the edge. Raise both arms out of the water and hold onto the ledge of the pool. Your arms will be the main support of this exercise. Lift your legs and start pedaling as if you’re on a bicycle, or straighten your body so you are floating parallel to the bottom of the pool, then kick your legs as if you were swimming. Continue this exercise for as long as you can or start by doing 3 reps of 30 seconds to 3 minutes depending on your fitness level.

If you are comfortable in the water, swimming itself is a wonderful way to work-out your shoulders and back muscles. If you aren’t the best in the water that’s OK too! Use a “noodle” flotation device, beach ball, boat paddle or volleyball as a weight. Perform upper body exercises you would in the gym, just standing in the water instead. You will keep your body cool while you work out your upper body. Intersperse these exercises with a jog around the pool for some interval training!

If you have a diving board in your pool and are comfortable using it, diving or simply jumping in off the diving board will be a total body exercise when you make that motion. No diving board? Doing jumping jacks in the water will also be a total body challenge due to the resistance I discussed earlier.

Just because you are in the water working out doesn’t mean you are instantly hydrated. You need to keep drinking while you are working out, even if you feel nice and cool from the pool. I hope you enjoy beating the heat with these water work-out tips!

Your turn to take action: How do you stay consistent with your exercise in the summer heat?

*Always consult your physician before embarking on any new exercise plan