If the treadmill or elliptical doesn't appeal to you, you can don your swimsuit and try water aerobics. The pool-based exercises are particularly beneficial for older adults and others who don't want to put a lot of stress on their joints.
Water aerobics classes usually use music to make workouts fun, and instructors might stand up on deck to demonstrate moves or join you in the water. Deep-water aerobics may require special flotation belts to provide stability and buoyancy.
"There are actually multiple types of water aerobics classes,” says Angel Ruest, a group fitness instructor at Life Time Fitness in Westminster, Colorado.
Classes may focus on cardio or strength training, Ruest says. Class types may include Aqua Zumba, water yoga, or deep aqua walking or jogging.
No matter which type of aquatic exercise program appeals to you, water aerobics can offer some universal benefits to people of all ages.
Benefits of Water Aerobics
1. It’s Low Impact
Ruest says that the top benefit of water aerobics is that it is easy on the joints.
Because your body becomes more buoyant in water, there’s less impact on joints, bones, and muscles. The water’s resistance also slows down your movements and keeps them fluid, meaning there’s less jerkiness or risk of injury.
One research review found that water aerobics helped people with osteoarthritis and people who are overweight find relief from stress on their joints, lowered the intensity of their pain, and improved their quality of life.
And because the low-impact nature of water aerobics can make it more comfortable to exercise, you might be able to work out for longer.
2. Water Aerobics Builds Community
Ruest frequently sees how water aerobics helps to build community and gets older adults out of their home and into interactive social situations. And research suggests that socializing may improve older adults' cognitive function in daily life.
Water aerobics classes can be a fantastic opportunity to get out of the house and meet some new friends and members of the local community. Plus, exercising with friends may make it more fun, which could help you stay engaged and more consistent with your workouts.
3. Your Brain Gets Benefits
Not only is water aerobics a physical workout, it also works out your brain.
A meta-analysis of 10 studies found that physical exercise improved the cognitive function of older adults.
Plus, aquatic exercises improve blood flow, which has also been shown to benefit your memory and cognition.
4. You Get a Full-Body Workout
"Depending on the type of class and water depth, water aerobics really is a full-body workout," Ruest says.
Aqua fitness targets your heart and muscles at the same time.
You may aqua jog or walk as part of the workout, using your legs and core for stability. Water weights or above-water hand motions are likely to be part of the workout routine, as well.
This gives you a workout focused on both strength and cardio, since the water adds resistance to your movements.
5. You Build Cardiovascular Fitness
Water aerobics is a highly cardiovascular activity. Though it may not raise your heart rate as much as exercise on land, it still gets your heart pumping and your lungs working. And improved cardiovascular fitness can help you in daily life, with climbing stairs, walks, bike riding, or gardening.
Plus, just being in the water benefits your heart by helping it move oxygen more efficiently to the muscles you’re using during exercise. So even if you have a heart-related health condition, you might be able to enjoy water aerobics without worry about your heart working too hard.
That said, before starting any aquatic exercise, ensure that your vital signs are stable and your doctor has given you the go-ahead. Water exercise is therapeutic and fun, but it may overload your heart if you have a condition that’s not being properly treated.
6. It Can Relieve Stress
Exercise produces endorphins, which are the brain chemicals responsible for lifting your mood — and aquatic exercises are no exception.
Water-based exercise may offer a great way to reduce stress, calm anxiety, and improve mood. One review of 23 studies found that, in all the studies, water-based exercises were linked to positive changes in mental health, with 16 studies labeling these changes significant.
7. You Build Core Strength
As you age, your core strength may decline if you become more sedentary. But core strength is key for daily functions such as keeping your balance when walking, moving from sitting to standing, or climbing the stairs.
Properly executing water aerobics movements forces your body to activate your core to keep you balanced and stable in the water. In one small study including people who had undergone lumbar fusion, aqua exercise plus home exercise improved trunk flexor strength.
The extra resistance from the water also activates your core to perform each move. Another small study showed that aquatic exercise activates trunk and pelvic muscles.
8. It Can Be a Recovery Workout
Water aerobics can help you wind down from your other recent workouts, thanks to its low-impact nature and relaxing quality, and it can lower pain levels and give you more freedom of motion. All this helps counteract the effects of land exercise, and promote rest and recovery.
9. It Improves Mobility and Flexibility
Water aerobics provides a safe environment for you to move your body with less risk of injury.
Some of the movements may involve bending toward your toes, reaching behind you to stretch your quads, or reaching upward to stretch your back and arms. Even if you stumble or lose your balance during a stretch, the water makes for a soft landing. This can even boost your confidence and alleviate fear of falling when you’re back on solid ground.
Plus, the weightless effect of water can make stretching and mobility movements feel less constrained or laborious.
10. The Water Feels Nice
Some water aerobics classes are done in heated therapy pools. The heat loosens joints and relaxes muscles. So for people living with joint aches or mobility challenges, the water itself may be therapeutic.
Other aqua fitness classes may be held in cooler lap pools. Cold water can have an anti-inflammatory effect on muscles, which may reduce soreness and aid in recovery.
Drawbacks of Water Aerobics
1. The Pool Has Harsh Chemicals
Recreational pools come in two types: chlorinated and salinated.
Chlorinated pools use chlorine as a large-scale water disinfectant. Saline pools use a scientific system of turning salt into chlorine. Either way, both chlorine and saline pools use some form of disinfectant to keep the pool safe for public use.
While safe, clean water is important for all swimmers and water aerobics participants, adverse effects from chlorine do occur.
Chlorine can irritate the skin. It’s not uncommon for those who swim regularly in chlorinated pools to experience dry, itchy skin. Chlorine and other pool chemicals may also trigger contact dermatitis, an uncomfortable skin rash. And certain types of folliculitis, a skin irritation that happens when hair follicles become inflamed, are even referred to as hot tub rash.
The chemicals used in pools may also irritate your respiratory tract and, with long-term exposure, may increase your risk of developing allergies or asthma. People who already have asthma or allergies may experience a runny nose, trouble breathing, a cough, tightness in the chest, itchiness, or sneezing.
Plus, when chlorine binds to body waste, like sweat, it turns into chloramines. This chemical can irritate your skin, eyes, and respiratory tract when it turns into a gas above the water. If you accidentally swallow too much water contaminated with chloramines, it could lead to issues like diarrhea.
2. You Still Sweat
Despite its lighter load and fun atmosphere, water aerobics is still a workout — which means you’ll likely still sweat while performing the exercise moves.
"Fun fact: You still sweat when doing water aerobics," Ruest says.
Though sweat may make you uncomfortable, try to remember that it’s good for you. It helps your body cool off and keeps you safe.
3. Misconceptions About Water Aerobics Attendees
When people think of water aerobics, there may be a misconception that only older adults or people who have limited mobility can do it. But aqua fitness can be beneficial for anyone.
"I have triathletes, runners, and cyclists take water classes and thoroughly enjoy them," Ruest says.
Don't let a prior opinion of who goes to water aerobics classes hold you back from attending. You may be surprised to find a large range of ages, physical abilities, and types of athletes at any given aqua fitness class.
Water Aerobics Tips
Water aerobics can be a great workout, but as with any exercise program, it’s important to keep a few safety precautions in mind. And be sure to speak with a doctor before you start any new exercise program, especially if you have any preexisting health conditions or haven’t exercised in a long time.
Another important safety precaution: "The warm water of most aerobics pools, plus the physical activity, means you still need to hydrate,” Ruest says.
So remember to bring a water bottle to any aqua fitness class, and ensure you’re drinking fluids throughout the session.
Other exercise tips include:
Wear water shoes during the workout to protect your feet and help prevent slips.
Wear a bathing cap to protect your hair, if desired.
Stand in a spot where your feet can easily touch the bottom of the pool.
Keep your body straight and tall during the workout, and engage your core.
If you try any jumping moves, land on the balls of your feet and press through your heels.
After your workout, use shampoo to wash your hair and soap to wash your body to remove any lingering chemicals. Be sure to moisturize afterward, too.
The Takeaway
Water aerobics offers a low-impact exercise option that can relieve joint stress, making it ideal for older adults and people recovering from an injury (though anyone can enjoy an aquatic fitness workout!).
It also promotes mental stimulation and offers mental health benefits.
Be mindful of pool chemicals that might cause skin or respiratory irritation, and be sure to follow the safety tips provided before, during, and after your workout.
EDITORIAL SOURCES
Everyday Health follows strict sourcing guidelines to ensure the accuracy of its content, outlined in our editorial policy. We use only trustworthy sources, including peer-reviewed studies, board-certified medical experts, patients with lived experience, and information from top institutions.
Song J-A et al. Effects of Aquatic Exercises for Patients with Osteoarthritis: Systematic Review with Meta-Analysis. Healthcare. March 2022.
Stevens M. Health Matters: Benefits of Water Exercise. St. Peter’s Health. November 28, 2023.
Zhaoyang R et al. Daily Social Interactions Related to Daily Performance on Mobile Cognitive Tests Among Older Adults. PLoS One. August 26, 2021.
Xu L et al. The Effects of Exercise for Cognitive Function in Older Adults: A Systematic Review and Meta-Analysis of Randomized Controlled Trials. Environmental Research and Public Health. January 7, 2023.
Sadick B. Is Water Aerobics Right for You? AARP. August 15, 2023.
Huang A-H et al. Effects of Early Aquatic Exercise Intervention on Trunk Strength and Functional Recovery of Patients with Lumbar Fusion: A Randomized Controlled Trial. Scientific Reports. July 2023.
Psycharakis SG. Muscle Activity During Aquatic and Land Exercises in People With and Without Low Back Pain. Physical Therapy. January 2019.
Reyna Franco, RDN, is a New York City–based dietitian-nutritionist, certified specialist in sports dietetics, and certified personal trainer. She is a diplomate of the American College of Lifestyle Medicine and has a master's degree in nutrition and exercise physiology from Columbia University.
In her private practice, she provides medical nutrition therapy for weight management, sports nutrition, diabetes, cardiac disease, renal disease, gastrointestinal disorders, cancer, food allergies, eating disorders, and childhood nutrition. To serve her diverse patients, she demonstrates cultural sensitivity and knowledge of customary food practices. She applies the tenets of lifestyle medicine to reduce the risk of chronic disease and improve health outcomes for her patients.
Franco is also a corporate wellness consultant who conducts wellness counseling and seminars for organizations of every size. She taught sports nutrition to medical students at the Albert Einstein College of Medicine, taught life cycle nutrition and nutrition counseling to undergraduate students at LaGuardia Community College, and precepts nutrition students and interns. She created the sports nutrition rotation for the New York Distance Dietetic Internship program.
She is the chair of the American College of Lifestyle Medicine's Registered Dietitian-Nutritionist Member Interest Group. She is also the treasurer and secretary of the New York State Academy of Nutrition and Dietetics, having previously served in many other leadership roles for the organization, including as past president, awards committee chair, and grant committee chair, among others. She is active in the local Greater New York Dietetic Association and Long Island Academy of Nutrition and Dietetics, too.
Kristin lives in the Boulder, CO area and enjoys everything from triathlon to backcountry hiking. She has completed nine Ironman triathlons, including the Ironman World Championship in Kona, Hawaii. Her writing can be found in Triathlete Magazine, Women's Running, Cycling Weekly, and more health and wellness-related outlets.
