Category: Water Aerobics

 

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Wait…what’s a weight bearing exercise? It’s activities that involve moving your body weight against gravity while staying upright. Hunh?

Think stair climbing. Think jogging. Think tennis, racquetball, and volleyball. Pushups, jumping, golf, basketball, walking, lunges, squats, aerobics. 

 

Weight Bearing Exercises are extremely important for good health! That’s because it maintains and improves your musculoskeletal health. What the heck does that mean?

First, your musculoskeletal health refers to the human body’s system of bones, muscles, tendons, ligaments, joints, and cartilage. You want all of those to be strong and healthy.

 

 Weight bearing exercises help this system by:

• Increasing Bone Density: Aerobic exercises (including Water Aerobics) puts stress on your bones. This stress stimulates bone-growing health, which increases bone density.
• Increasing Bone Strength: Regular weight-bearing activities make bones stronger and more resilient. Stronger bones can better withstand impacts and everyday stresses.

Weight-bearing exercises also help build and maintain muscle mass. Strong muscles protect your bones and joints. Here’s a kicker: While muscle mass tends to retreat as we get older, weight bearing exercises counteract this decline. That’s like, HUGE.

 

Other benefits of weight bearing exercise?

 

Keeping your joints healthy by strengthening the muscles surrounding them provides better support and stability. This helps prevent falls and is especially true for major joints like your hips and knees, which bear most of your body weight.

 

We hear a lot about gaining weight as we get older due to our “metabolism slowing down.” Want faster metabolism? Weight bearing exercise burns calories and builds muscle, helping you maintain a healthy weight. Since muscle tissue burns more calories at rest than fat tissue, this boosts your metabolism.

 

Are you sold on Weight Bearing Exercises yet? I hope so. 

 

Now, how do we perform Weight bearing exercises in the water? I’m glad you asked. First of all, swimming doesn’t cut it. While swimming is an excellent overall exercise, you’re not bearing any weight at all while you’re doing it. So, it’s not a weight bearing exercise.

I personally discovered an exercise in the water that is weight bearing. I had listened to doctors talk about weight bearing exercise for years, and I thought the only way to reach the goal was with on-land exercises like running, lifting, pumping, etc. Guess what?

You can do all of these in the water! Yep, and they are load bearing. Unlike swimming, when you run in chest-high water you’re still carrying 20% of your weight. So if you run back and forth for a while – ta da! 

Also, exercises with buoys (water dumbbells) provide the lifting, as long as you’re getting your resistance by placing the buoys under the water. Remember, buoy exercises out of the water are for endurance, buoy exercises under the water are for resistance.

 

How about sports? Well, there is water basketball, water volleyball (my personal favorite), and water polo, to name a few.

If you’ve never tried any of these games in the water, jump right in, they are so much fun! They also have a built-in benefit: if you fall, you’re only going to hit water. In my experience, that makes me a lot braver. I can go for a ball, fling my body half-way across the court for a shot, and run to my heart’s content, knowing all the while that there is very little chance of me getting hurt.

 

I have a small caveat. Playing sports in a pool means boundaries defined by… walls. Usually concrete walls. It’s to your advantage to stay in bounds of the court rather than hit the wall. You hit the wall, you bleed or break something, game over.

 

A personal story: My internal medicine doctor has said for years that my water fitness exercises are great for me and to keep doing what I’m doing. But, for the same several years, my gynecologist wanted me to do “weight bearing exercises.” She did not understand how water aerobics can be weight-bearing. It took a while, but the proof is in the pudding. She finally told me three years ago, “I don’t know what you’re doing in the water, but you’ve got great abs, great pecs, you’re doing fine. Keep on doing what you’re doing.”

 

I love it when doctors agree!

 

Get in some weight-bearing exercise. Do the right thing for your bones, your joints, tendons, ligaments, muscles, and mind.

 

And I’ll see ya’ in the water!

 

Be sure to visit our store for unique, water-themed t-shirt designs!!

 

When I first started exercising again (after quitting drinking), I had one goal: Get the flab out from under my arms. I didn’t want fat, old lady arms. What I really wanted, I know now, was to build muscles and new cell growth. This is how exercising in the water can help.

 

Building Muscles through Exercise

Tiny Rips

When you do strenuous exercise (think resistance, e.g. bicep curls in the water), it creates tiny tears in the muscle fibers. That sounds bad but is actually very good. It’s like pruning a tree so it can grow back healthier and stronger.

 

Repairs

Then your body, that master machine, jumps in with super workers which are baby (satellite) cells to repair those fibers and add new cells. Cool, huh?

 

This process makes your muscles bigger and stronger over time, strengthening and toughening them.

 

Infuse the Energy

Exercise also encourages your cells to create tiny little energy plants, called mitochondria, which add energy so your muscles can work harder for longer periods.

 

 

So what have we got so far? We have tiny rips in the muscles being constantly repaired, and baby power plants creating energy for the muscles to use. God is a genius.

 

What else would your muscles need?

Oxygen and nutrients. Fortunately, once again exercise provides an answer: improved blood flow.

When you exercise, your heart pumps more blood, which means your muscles get more oxygen and nutrients. This improved blood flow helps in building and maintaining muscle tissue by providing these essential elements your muscles need. It’s like the sun shining down on a flower, providing for its basic needs.

Over time, your repair facility (satellite cells), your energy plants (mitochondria), and your oxygen and nutrients are making your muscles bigger and stronger. 

 

 

Can you believe all this is going on while you exercise? It’s actually going on BECAUSE you’re exercising. Over time, as you keep exercising, your muscles grow bigger and stronger because they’re constantly being repaired and improved.

Now I hear some (mostly women) saying, “I don’t want big muscles.” Well, most of us do not want to look like we could play for the Miami Dolphins. But it’s not a bad thing to want to look like the Dallas Cowboy Cheerleaders, is it?

 

It takes muscle to firm that hanging flab under your arms, your bat wings. You don’t want those.

It takes muscle to slim down your waist. You do want that.

It takes muscles in your legs to look good and have the strength to walk around or run around from place to place. 

It takes a lot of muscles working together to lean over, pick things and little ones up, and carry what you need with you. It’s all good.

 

And muscles can replace a big belly. A large stomach is a leading warning sign of heart problems – lose it! Replace it with a smoother, flatter stomach.

 

To feel good and look good, build muscles.

 

I mentioned resistance exercise, like the bicep curls. To execute in the water: Stand in chest-high water, extend your buoys (water dumbbells) in front of you, under the surface of the water with palms facing up. Bend your elbow slightly and bring the buoys down along your side, go behind you and back up again in front of you – never breaking the water’s plane. Repeat.

With your buoys facing each other, palms facing each other under the water, move your buoys straight back behind you, along your side, and then to the front. This exercises your triceps (bat wings). Repeat.

 

One more: Hold your buoys down under the water at about shoulder width, palms facing inward. Bring the buoys to the center then stretch out to shoulder width again. Hold your stomach in. Repeat. This looks like a Hulk or he-man pose.

 

For more resistance exercises, consult with a qualified instructor, check out articles here and check out videos online showing the proper form.

 

For our basic purposes remember that exercises performed with buoys out of the water are endurance exercises. Exercises performed with buoys in the water are resistance exercises. Resistance builds muscle.

 

Go forth and build yourself some muscle.

 

And I’ll see ya’ in the water!

 

*** While you’re here…. Check out our T-Shirt Store! Unique Designs With a Water Theme!

 

Great, unique designs  and slogans for the Water Fitness Fan! CHECK IT OUT here!

Here’s a few samples:

There’s a whole lot more, waiting at the STORE!

Thank you! And I’ll See ya’ in the Water!

 

Everyone who exercises is “into” stretching. And that’s great. However, there are a few things to remember about stretching.

First things first: You don’t start your workout with a stretch. I know, you see it all the time. But it’s just plain wrong. Look at it like this: If you have a rubber band in the freezer and you pull it out and immediately stretch it, it breaks. Your body, without a warm up, is that rubber band.

Improper stretching can bring risks to your physical health rather than benefits. These are just some of the dangers:

Muscle Strain: Overstretching or stretching too quickly can lead to muscle strains or tears, which are painful and take time to heal. Who wants to be out of the water because they overstretched?
Joint Damage: Stretching too forcefully or with incorrect technique can strain joints, leading to discomfort or even injuries such as sprains.
Nerve Damage: Aggressive stretching puts pressure on nerves, leading to tingling, numbness, or even more serious nerve damage.
Muscle Imbalance Development: Focusing on stretching certain muscles while neglecting others can lead to muscle imbalances, which may increase the risk of injuries.
Delayed Onset Muscle Soreness (DOMS): Stretching improperly, especially when the muscles are not adequately warmed up, can contribute to DOMS, which is characterized by muscle stiffness and soreness after exercise.

To prevent these stretching-first pitfalls, it’s crucial to approach stretching with care, ensuring proper technique, adequate warm-up, and listening to your body’s signals to avoid overexertion. If you’re unsure about proper stretching techniques, consult with a certified fitness professional who can provide guidance tailored to your individual needs and goals.

You begin your workout with a warm-up, not a stretch.

Warming up gets that rubber band loose and flexible.

A good warmup offers performance- and injury-avoidance benefits. It increases your blood flow and enhances your muscle elasticity by gently and gradually increasing the muscle temperature, making muscles more pliable and less prone to injury during subsequent activity.

It’s also a mental thing. It gives you time to plan your workout and focus on your goals. It also primes the nervous system for your workout, improving coordination, reaction time, and muscle recruitment patterns, which can optimize performance during exercise. My warm-up is also the time when I decompress from the day’s work and solve all my problems (I can dream!).

• Some other notable benefits of a proper warm-up:
• Reduced Muscle Soreness: A warm-up can help to alleviate post-exercise muscle soreness by preparing the muscles for the demands of exercise and promoting efficient removal of waste products that accumulate during physical activity.
• Regulation of Heart Rate and Blood Pressure: Gradually elevating heart rate and blood pressure during a warm-up prepares the cardiovascular system for the demands of exercise, reducing the risk of sudden spikes in heart rate or blood pressure during intense activity.
• Enhanced Recovery: A well-designed warm-up can facilitate faster recovery by reducing muscle stiffness and promoting the clearance of metabolic byproducts. This allows a smoother transition between workouts and reduces the risk of overuse injuries.

What’s a good warm-up? It depends on the type of workout you’re doing. If you’re in the water, there are several good ways to warm-up.

 

Start out with a slow jog. Just running back and forth across the pool – staying in the same water depth – can be a great warm-up. (See my post Get your Shoes Wet)

My personal workout includes doing about 2.5 miles of running in the water, which takes me about an hour. Your warm-up should last at least 10 minutes.

Another great warm-up is to use your buoys and jog while performing the following exercises:

Using the buoys (water dumbbells), lift them out of the water, palms facing inward, and raise and lower them as you jog in chest-high water. Alternate raising and lowering the buoys while you jog. Then, for a few reps, bring them over your head in a jumping jack arm motion, palms facing straight ahead, also while jogging. Repeat each exercise for a few minutes.

The goal here is to warm up, not compete in a race. So you’re moving your arms and you’re moving your legs at a steady pace.

 

Follow this warm-up exercise with moving the buoys forward and back on the surface of the water, palms facing down as if you’re rowing, while jogging. And last, with your palms facing each other and the buoys vertical, bring your buoys up out of the water and in and out in front of you, then up and down. And yes, you’re still jogging.

Once you’ve finished warming up, you’re ready to make some waves and do your regular workout. Your workout should consist of aerobic (any exercise that gets the heartbeat up), resistance exercises, and endurance exercises. To develop your personal workout, see my previous posts and get more information online or at YouTube.

 

 

NOW you’re ready to stretch. That’s right, at the end of your workout. Slow down, let your heartbeat come down, and move gently in the water. Stretch from side to side, then stretch forward, leading with your chest and following with your arms, one leg bent slightly in front of the other, doing a slow stretch in the water. Next, suck in your stomach and extend your arms in front of you in the water, and hold that position for a count of 30. Then place your hands on your hips and stretch backwards for a count of 30.

Find more water aerobics stretches online or check out Amazon for some great books on the subject.

Whatever workout you do, remember to warm up first, then do your regular workout, and then end your workout with stretching.

I’ll see ya’ in the water!

 

 

 

I hear you when you say, “I’m not sure about water fitness. I have…challenges.” I’m glad you mentioned that, because in most cases water fitness can handle them.

 

Challenges come in all shapes and forms and can scare us with the fear of trying something new, even if it will help us. The way I ended up teaching water aerobics was because years ago a friend took me – kidnapped me – one Saturday morning and took me to a gym with a pool. 

 

 

I’ve always loved the water, but I wasn’t too excited about joining a class teaching water aerobics. Isn’t that an old lady exercise? Then she followed up by dragging me to a class the following week. My impressions were wrong and I was hooked.

 

What water lover can resist spending more time in a pool? And just think, in addition to conquering your challenges, you’re getting in shape. 

 

I had one goal when I started Water Fitness: Get rid of the flab under my arms. That’s all I wanted to do. I have far surpassed my goals and actually have a better body than I ever dreamed I would. It’s not perfect, but my biceps are firm, I’m at a good weight, and I feel great. 

 

So, let’s tackle some of the more common challenges. If I miss one you want discussed, send me a line in the comments. 

 

I can’t swim. No swimming necessary! You can easily find a water aerobics class that works out in shallow water or one that works out in deep water. And if you’re more comfortable using a life belt around your waist, you’re welcome to do that. In fact, for deep water exercise you’ll need a life belt.

 

What if you have limited mobility? I know a guy who is paralyzed from the waist down. Tim inspires me constantly. He gets in the water, and swims laps 2-3 times per week. The buoyancy of the water supports the body, making movements easier for individuals with limited mobility or those recovering from injuries.

 

I have joint pain and arthritis. Can I do the exercises? Probably. Water aerobics is low-impact exercise, which reduces the stress on joints and alleviates pain associated with conditions like arthritis.

 

I’m overweight. Hey, you’re in the right place. Water aerobics gives you a full-body workout that helps burn calories and promotes weight loss in a gentle yet effective manner. Ask me about sweating in the water. One of the most delightful experiences out there.

 

I was in a serious accident, and I’m rehabbing. Is the water good for rehabilitation? Oh my gosh, the water is FANTASTIC for rehab. The water displaces your weight, so in chest-high water you are only supporting 20% of your body weight. Water aerobics is often used as a part of rehabilitation programs to aid in recovery from injuries or surgeries. It offers a safe and supportive environment to rebuild strength and flexibility. And there are instructors who are professionally trained in working with people who are rehabbing.

 

 

I’m just not very coordinated. My balance is off. Balance can be affected by illness, injury, age, or even meds. Exercising in the water challenges balance and coordination, helping to improve these skills and reduce the risk of falls. In other words, your balance can vastly improve with water exercise. 

 

I’ve tried exercising in the gym. I overheat to the point I’m miserable. Well jump in and get wet! Exercising in water helps regulate body temperature in  individuals who struggle with overheating during traditional land-based exercises. Try it, the water’s just fine.

 

I have muscle wasting from a long illness. I hear ya’. I recovered from an extremely serious illness and had major muscle wasting in my arms and legs. I’ve found the resistance of water provides an excellent environment for building muscle strength and endurance, since water exercise targets various muscle groups simultaneously. I now have very firm arms and legs.

 

Friends, I call ‘em The Healing Waters. It’s not official, just my name for the results of exercising in the water. I encourage you, no matter what your challenge, to try it. Water exercise is a versatile and inclusive exercise option that’s suitable for individuals of all ages, fitness levels, and backgrounds.

 

And I’ll see ya’ in the water!

I’m definitely Hooked on Water Fitness. I work out every weekday, for about two hours/day.

 

 

Over the years, people have asked me how I find time to work out every day. I tell them I make it part of my schedule, just like a meeting or a doctor’s appointment. If it’s important to you, you’ll make it happen. And after all, the more time you spend working out, the less time you’ll likely spend at the doctor’s office.

 

Why do it? 

• Aww, man, it’s the ENDORPHINS! These neurotransmitters in the brain act as natural painkillers and mood elevators. They can create feelings of euphoria and reduce stress levels. C’mon, don’t you want to get your euphoria fix for the day?

 

• I want to sleep! Exercise promotes better sleep, and sleep is crucial for stress reduction. Quality sleep allows the body to recover and recharge, making you more resilient to stressors.

 

• I want to be in a better mood. Physical activity stimulates various brain chemicals that may leave you feeling happier, more relaxed, and less anxious. It can also help alleviate symptoms of depression and boost self-esteem.

 

• I’m looking for distraction. Engaging in physical activity such as water aerobics can serve as a healthy distraction from worry. Focusing on your body’s movements and the present moment during exercise can promote mindfulness and relaxation.

 

• I want to think better. Exercise has been linked to improved cognitive function and reduced risk of cognitive decline. When your mind is sharper, it’s easier to manage stress and make sound decisions.

 

  Notice how I haven’t even mentioned the health benefits of a good workout, such as reduced risk of obesity, heart disease and diabetes? 

  I also didn’t mention weight loss, which I know can be a motivator. I just want to point out one tiny little detail. As you start working out, you’ll need more fuel – or food. So at first you may actually see a weight gain. 

  What to do?  You look at what you’re eating and make adjustments. See my previous article, Calorie Killers, for a plan to lose weight.

 

 

So, what does making time for water fitness look like in real life?

It looks like Priorities. Make exercise a part of your life. Block off some time on your calendar and stick to it. Consistency is key here. My motto is “You do what you have to do, then you do what you want to do.” Make working out in the water a “have to.”

Your workout doesn’t have to be two hours, or even one hour. Short workouts can also be very beneficial. So take a class, read a book, or watch some water aerobics videos. Put together a routine for yourself and go with it. Add to it or change exercises as you go along and find out what works for you. Just make sure you or your instructors are developing a full body workout.

Have you thought about working out with a friend or a spouse? Challenging each other with goals is excellent, and working out with others can hold you accountable.

 

 

Or, you may want to take a class. It can be a great way to socialize while staying active. Just a few items:

• Save the socializing for before or after class. You’re here to get in shape.
• Don’t spend your time lounging in the pool, floating on a noodle, and talking. 
• And please don’t talk during class. It’s not only rude to the instructor, you’re not learning anything or getting anywhere if the only muscles you’re moving are in your jaws.

 

Whether you work out alone or with friends, in the morning or at night – you can do this. 

Recognize the importance of exercise for your physical and mental well-being. Be willing to make small sacrifices to fit it in. This might mean cutting back on screen time, waking up earlier, or delegating tasks to free up time for exercise.

And, it’s not like it’s torture. Water fitness is extremely invigorating and at the same time, relaxing. There is nothing quite like getting a “runner’s high” in the water. You can feel the water, the dopamines are kicking in, and you’re moving into a whole new realm of happy. 

While you’re working out, remember, you are lapping everyone at home on the couch.

 

Then, when it’s over, ahhhh. You are calm, relaxed, and have a whole new take on the rest of your day.

 

Now that’s what I call a Happy Hour! I’ll see ya’ in the water!

 

I want to talk about arms. We have some warmer weather coming up, and that means short sleeves, swimsuits, sleeveless dresses, muscle tees… you know, showing your ARMS… for all the world to see! Some of us don’t even want to see it in the mirror.

 

Women get bat wings, and jiggly under-the-arms. Men have round, big rolls.

Or maybe you have the opposite problem: your arms are skinny, or just not in the shape you want them to be in.

 

 

In either case, we all know there’s nothing nicer than sculpted biceps and firm triceps. In non-technical English, the biceps are the top part of the section between your shoulder and elbow; the triceps are the bottom part. We want them to be solid – no jiggling, no expanding, no roll.

 

When I first started water aerobics, I had not worked out in years. I swam and played tennis and racquetball in high school and college, then found a bar, stayed too long, and forgot all about exercise. So I was coming back to a place I’d never really been.

 

I had one goal. I didn’t want “old lady arms.”  I’m not jiggling into my future years. I want to always be able to pick up a large bottle, weights, a can of paint, and a small child (one at the time of course.)

 

The only way I can do that is to spend time exercising my arms. The water – ah, here we go – is a great place to work on arms.

There are so many exercises you can do to improve your arms. I’m going to keep it basic, so you can start here and then go crazy. 

 

First, in the gym you work with dumbbells or weights. In the water, you work with dumbbells, a.k.a. “buoys”. They look like the dumbbells you see in the gym but they’re made of foam and used exclusively in the water. They’re very lightweight since the resistance from using them underwater provides the weight for your workout.

I’m going to mention some basic arm exercises, then you choose the ones you want to use and expand your workout as you get better fit. Please note, some of the exercises have nicknames our group has given them to help you remember the exercise.

Bicep Curls: Stand in shoulder-deep water with your feet hip-width apart and hold water dumbbells in each hand. Keep your elbows close to your body and curl your hands towards your shoulders, keeping them below the surface of the water, then slowly lower them back down to your side. This exercise targets the biceps and forearms.

 

 

Push-Ups: Stand in chest-depth water facing the pool edge. Place your hands on the edge slightly wider than shoulder-width apart and extend your legs behind you, keeping your body in a straight line and stand away from the pool edge just until your feet are flat on the floor while you do the exercise. Lower your chest towards the edge by bending your elbows, then push back up to the starting position. This exercise targets the chest, shoulders, and triceps.

 

My group calls this one “He-Man”: Stand with your legs slightly crouched, about shoulder-width apart. Hold the buoys underwater, at about the hips, with your hands facing each other. Slowly move the buoys toward each other, touch lightly in the center, then move back. Keep buoys underwater. This exercise works the triceps and the core.

 

Triceps Extends: With your buoys underwater at about the hip level, hands facing each other, move the buoys straight back, extending them as far behind you as is comfortable. Keeping the buoys underwater, bring them forward. Repeat. This exercise works the triceps.

The exercises above, being in the water, incorporate resistance, working with weight the same way you use dumbbells in the gym.

Set up repetitions of at least 10, working up to 30 of each exercise.

 

Everything you do with buoys out of the water builds endurance. Some examples of endurance exercises are:

Raise and Lower: In chest-deep water, jog with the buoys over your head, hands facing each other. In stride, raise and lower the buoys together.

Jumping Jack Arms: In chest-deep water, jog with buoys above your head, hands facing away forward, and move buoys in an arch.

Triceps Extends: In chest-deep water, jog with buoys above your head, hands facing towards each other, pushing your arms as far back as you can. Bring to the front and repeat.

 

Guys, there are hundreds more arm exercises for the water. There are some great videos on YouTube and books on Amazon showing exactly how to perform these moves. Please do your research before engaging in these exercises.

A great way to learn the best arm, core, and general water fitness exercises is to join a class at your local pool. The instructors can help you learn the proper form and inspire you to stay with it. 

Whether you’re working out alone or with a group, do your due diligence before engaging in these or any other exercises. This blog is not intended to instruct in the use of these or any other exercises. I’m here to motivate you to get it done!

 

I’ll see ya’ in the water!

 

Feeling stressed? Who isn’t, right? Ohmigosh, everyone has short tempers, long opinions, and an ax to grind. Sad. But I have a solution! No, don’t go hide behind your keyboard and blast someone on social media; check out another idea.

When you’re feeling stressed, the very best thing you can do is head to the gym. As a former alcoholic I know very well the alternatives. But if you make exercising your Happy Hour, there are benefits beyond escaping from the stress.

 

Note: do not bring your bad day to the pool. Or the gym. Everyone has problems. Be considerate, be kind. Don’t slam the water, or the equipment. Don’t curse (or “cuss” as we like to call it). Remember, you’re here to feel better, not to make your problems bigger.

 

 

Now, focusing on relaxing, step into the water. You’re in a good place. Chill.

 

Steady, continued water aerobics sessions offer the perfect contrast: the soothing and calming nature of water combined with the physical activity involved. Together, they’ll chill you out and strengthen you for life’s challenges. 

 

A water aerobics workout can help reduce stress levels by providing a peaceful and serene environment. The gentle resistance of water can have a calming effect on the body, promoting relaxation and alleviating tension.

    

Water aerobics releases endorphins, neurotransmitters that act as natural mood lifters, leading to feelings of happiness and well-being. The rhythmic movements and flowing nature of aquatic exercises can enhance mood and boost overall mental outlook.

    

The rhythmic and repetitive movements of water aerobics can serve as a form of moving meditation, allowing you to focus your attention on the sensations of the water and your breathing. This mindfulness practice can promote a sense of presence and inner peace. Try this, you’ll be amazed.

    

Water aerobics classes often foster a sense of community and camaraderie among participants, providing opportunities for social interaction and support. Building connections with others can provide feelings of belonging and reduce feelings of loneliness or isolation.

    

Regular participation in water aerobics improves your physical fitness which leads to feeling confident about your body, which can positively impact self-esteem and self-image. Feeling stronger, more capable, and healthier can contribute to a more positive sense of self.

 

After a good workout, you can be calm, relaxed, and ready to put your hands on your hips and say, “I am Wonder Woman!” (or, “I am Superman!”) and feel like you can truly handle anything. 

 

Often, after my workout and teaching class  I have to go back to work. I know that I go back with a better attitude, a mind that’s clear, and a body that’s been pushed and yet is relaxed. Most of the time I don’t even mind; I do better work with less frustration.

 

So, Jimsey, exactly how do I get to this super state of mind?

 

Glad you asked! Here are some techniques for incorporating mindfulness and relaxation into your workout routine:

 

Focus on your breath during water aerobics exercises. Take slow, deep breaths in rhythm with your movements, concentrating on the sensation of the breath filling your lungs on the inhale, and releasing tension with each exhale. You can even add an “ohm” if you like.

 

Add visualization exercises while you perform aquatic movements. You’re surrounded by calm, peaceful water, so visualize stress and tension melting away with each movement.

 

While you float or perform gentle stretches in the water, do a body scan meditation. Focus your attention on different parts of your body, noticing any areas of tension or discomfort and consciously relaxing those muscles.

 

Notice the sensation of the water against your skin, the sound of your breath and the water’s movement, and the sights and smells of your surroundings. This sensory awareness can help anchor you in the present moment and enhance your overall experience.

 

Dedicate time at the end of your water aerobics workout for a cool-down session. Try gentle stretches or floating exercises while reflecting on your experience and notice any changes in your mood or state of mind.

 

With a little practice and a regular workout, these techniques become second nature. You’ll find yourself working out very hard and yet noticing how great you’re feeling; all while acknowledging your increased state of relaxation and calm.

 

Hey, step out and give it a try! See if you don’t feel a sense of well-being in and out of the water. It beats the heck out of pounding a keyboard and dead horses…or a hangover.

 

 

And I’ll see ya’ in the water!