Water-Based Exercise - Health Benefits

Health Benefits of Water-Based Exercise

^{Man about to jump in a swimming pool}

Swimming is the fourth most popular sports activity in the United States and a good way to get regular aerobic physical activity . Just two and a half hours per week of aerobic physical activity, such as swimming, bicycling, or running can decrease the risk of chronic illnesses. This can also lead to improved health for people with diabetes and heart disease. Swimmers have about half the risk of death compared with inactive people. People report enjoying water-based exercise more than exercising on land. They can also exercise longer in water than on land without increased effort or joint or muscle pain.

Physical Activities

Physical activities may include aerobic, strengthening, balance, flexibility and weight-bearing.

Aerobic activities use your large muscle groups and increase your heart rate. They may cause you to breathe harder. You should be able to speak several words in a row while doing aerobic activities, but should not be able to carry on an entire conversation. 

Aerobic Activities- What Counts

Examples of moderate-intensity aerobic activities include:

• walking briskly
• water aerobics
• tennis
• housework or gardening
• active play with children or grandchildren
• dancing 

 Strengthening activities require your muscles to use force against a resistance, such as gravity, weights, or exercise bands. 

Strengthening Activities 

Examples of strength training activities include: 

• lifting weights
• household or garden tasks that make you lift or dig
• pushing a lawn mower

 Balance activities typically focus on the muscles of your abdomen, lower back, hips, and legs. They require you to control your body as you move through space to avoid falls. 

 Balance Activities

Examples of balance activities include: 

• walking heel to toe in a straight line
• standing on one foot
• standing up from a chair and sitting down again without using your hands
• Tai Chi
• rising up and down on your toes while standing and holding onto a stable chair or countertop

 Flexibility activities help increase the length of your muscles and improve your range of motion. 

  Flexibility Activities

Examples of flexibility exercises include:

• stretching
• yoga
• Pilates

 Weight-bearing activities require your bones and muscles to work against gravity. They include any activities in which your feet and legs are bearing your total body weight. 

 Weight-bearing Activities

Examples of weight-bearing activities include:

• walking
• tennis
• climbing stairs 

Starting a Physical Activity Routine for Older Adults

To get started, pick an activity you enjoy. Begin with small, specific goals, such as “I will take a 10-minute walk three times this week.” Slowly increase the length of time and the number of days you are active.

You may benefit most from a combination of aerobic, strength, balance, and flexibility activities. Build up to 30 minutes or more of moderate-intensity cardiovascular or aerobic activity on most, preferably all, days of the week. Try to incorporate balance and flexibility activities into your daily workout as well. Work toward doing strength exercises on 2 or 3 days a week.

Regular aerobic activity can help you:

• Reduce functional declines associated with aging.
• Lose or maintain your weight by burning calories.
• Lower your risk of coronary heart disease and stroke by strengthening your heart and lowering your blood pressure and cholesterol.
• Keep your joints moving and reduce your arthritis pain.
• Lower your stress and boost your mood.
• Have more energy.
• Meet new friends by joining a class or walking group.

 Doing strengthening activities regularly may help you:

• Keep your muscles and bones strong as you age.
• Increase your strength and independence.
• Reduce your need for a cane.
• Reduce the risk of bone fractures and other injuries, or recover faster if you are injured.
• Maintain or lose weight because muscle burns more calories than body fat.

 

Doing balance activities regularly may help you:

• Stay steady on your feet.
• Reduce the risk of a fall or injury.

Doing flexibility activities regularly may help you:

• Maintain the movement of your muscles and joints.
• Prevent stiffness as you age.
• Prevent injuries.
• Lower your stress.

Doing weight-bearing activities regularly may help you:

• Build and maintain bone mass.
• Reduce the risk of bone fractures.

 

 
Many activities give you more than just one benefit. For example, doing aqua aerobics using water weights gives you aerobic and strengthening benefits. Yoga combines balance, flexibility, and strengthening benefits. You do not have to do four separate types of activities each week. Choose what you like to do and round out your activities from there. Remember, any amount of physical activity you do is better than none.

Aerobic Physical Exercises

Aerobic physical exercises are any activities in which the body's large muscles move in a rhythmic manner for a sustained period of time. Aerobic activities, also called endurance activities, improve cardio-respiratory fitness. Cardiorespiratory or aerobic fitness refers to the body's increased ability to take in and use oxygen to produce energy.  A higher level of aerobic fitness will give you more endurance and will increase increase your ability to work at a higher level over a longer period of time. Examples include walking, running, dancing, rowing, swimming, and bicycling.

What is Aerobic Exercise?

Get on Track to a Healthier You

We challenge you to improve your health!
Get on track to a healthier you with these health and fitness tips for men.

SIZE UP THE COMPETITION.
Does your waist measure more than 40 inches?
If yes, you may be at greater risk for diabetes, high blood pressure, stroke, early death, and other problems.

PICTURE THE FINISH LINE.
What are your health and physical activity goals?
Do you want to improve your health, lose weight, or maintain weight after weight loss?

ON YOUR MARK…GET SET…
Based on your goal, choose your track and activity.
• Improving Your Health = 30+ minutes of moderate aerobic activity 5 or more days a week
• Increasing Your Goals = 60+ minutes of moderate aerobic activity 5 or more days a week
• Building Muscles = 2 or more days a week at a moderate or high intensity

Aerobic activities like brisk walking, playing basketball, and bicycling move your large muscles and make your heart beat faster. To build muscle strength, try weight training, working with resistance bands, or doing push-ups.

Make healthy eating choices.
• Eat more whole grains, vegetables, fruits, lean meats, seafood, beans and peas, nuts, and low-fat or nonfat dairy products.
• Eat fewer solid fats (butter, margarine) and refined grains (white flour and rice).
• Eat and drink less sugar and salt, including sugary sodas and juices.

LEAP OVER YOUR HURDLES.
Create a plan to beat the barriers that you may meet along the way.
• Stay energized by playing ball or working out with friends.
• Chart your steps in a food journal or exercise log to stay on track.

CROSS THE FINISH LINE.
The new and improved you is in sight!
• Reward yourself as you reach your goals.
• Keep up the good work. Remember that physical
activity and eating are key to getting on track to a healthier you.