Things You'll Need:
- Towel
- Medical approval
- Enrollment in a water aerobics class
- Bathing suit
- Bathing cap (required in most pools)
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Step 1
Use the buoyancy of the water to support your body weight while you do typical aerobics moves such as kicks, marching and flies. Water supports up to 90 percent of your body weight, which takes the pressure off your knees, hips and other joints.
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Step 2
Use the resistance of the water to add intensity to your movements. Because water is much more dense than air, it provides 12 times the resistance of air. The result will be similar to using weights in regular aerobic exercise.
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Step 3
Practice fluid movements during your water aerobics routine, such as gentle stretching and low impact resistance training. Yoga moves or pilates exercises work well in water aerobics. Because water negates the force of gravity, you will be able to attain a greater range of motion.
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Step 4
Make use of noodles, water belts, kick boards and other apparatus to stabilize your position in the water. You should never feel off balance.
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Step 5
Use common sense. Avoid rapid movements or those that require you to bounce, bend or twist in a forceful manner. These kinds of movements can increase compression of the spine and joints of the hips and knees.
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Step 6
Moderate the intensity of your workout by increasing or decreasing your work against resistance. The harder you push against the water, the more effective and intense the move will be.
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Step 7
Do water aerobics several times a week for best results. Allow your muscles to rest and repair for a day between sessions.
