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Step 1
Stand chest to shoulder high in water. This will take most of the pressure off your joints and allow you to maximize your workout as your body tries to move against the resistance of the water.
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Step 2
Warm up before starting your aerobic routine in shallow water. Then perform movements that are typically done in an aerobics class. Try movements such as marching, knee lifts, straight leg kicks, traveling lunges and jumping jacks. You can do these low impact, keeping one foot on the pool floor. If tolerable, you can add a jump in between the movements. Incorporate your arms as well. Strongly swing your arms with the above movements to create resistance from the water. Move forward and back or side-to-side to challenge yourself even more. Focus on pushing your body through the water. Remember the goal of aerobic exercise is to get your heart rate up to a fat burning level and, if possible, maintain this level for approximately 30 minutes. Keep your workout moving quickly enough to make it truly aerobic.
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Step 3
Check into aquatic supply stores and purchase a flotation belt before working out in deep water. These belts clip around your waist and hold you vertical in the deep water. You can then mimic running, leaping, jump roping and sidestepping movements. Since your feet never touch the pool floor there is no impact on your body. Just like the shallow water aerobics, keep the arms moving and go quickly enough to raise your heart rate and maintain it at an elevated level.
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Step 4
Aim to do cardiovascular or aerobic exercise at least 5times per week for 30 to 40 minutes each time
