Make the most of pool time by sneaking in some aquatic exercise—the muscle-moving, joint-loving, superior summer workout.
BY AMY MACLIN
HERE’S THE BEAUTY of a water workout: You can get the cardio-vascular benefits of a sweaty gym session, but it feels like play. Plus, it works for just about everyone—runners who want to cross-train; people with chronic conditions, such as diabetes; breast cancer survivors recovering from surgery; the bad-back crowd. “Underwater, the reduced gravitational pull makes the body seem lighter, which is easy on the joints, while the resistance gives the muscles a challenge,” says Julie See, director of education for the Aquatic Exercise Association. Try regular old swimming, walking or jogging in water, or these moves:
Knee lifts Alternately lift your knees, shifting weight from one foot to the other. To work the back of the leg, reverse the move, alternately lifting your heels behind you—but don’t let your heels come up higher than your knees, which could overstress your joints.
Jumping jacks Challenge yourself by increasing the pace, jumping higher, or alternately crossing one foot in front of the other.
Cross-country skiing With your feet apart, jump into a stride position (one leg forward, the other behind), then jump again to switch your leg positions, letting your arms swing naturally. Mix it up by going faster or jumping higher. You can add upper-body resistance with wrist fins (see right).
AN AQUATIC ARSENAL
This equipment can take your water workout to the next level.
FITNESS GEAR WATER FITNESS GLOVES
Webbed fingers provide resistance, making these a good booster for upper-body training. $20; dickssportinggoods.com
AQUALOGIX HYBRID FINS
They attach to your wrists or ankles, so you can get a full-body workout with one pair. Choose from three resistance options. $65 for 2; hydrorevolution.com
KIEFER WATER EXERCISE DISCS
Dumbbells for the pool! But better! They’re easier to transport and grip (note the thumbholes), and easier on your wallet. $12.50 for 2; kiefer.com
June 14 is World Blood Donor Day, a great time to take a break from seasonal frolicking and come to the aid of the American Red Cross. Giving blood saves lives—not only those of your fellow humans (as many as three per donation) but possibly your own. Regular blood donation, which decreases the blood’s viscosity, has been linked to lower blood pressure and may reduce the risk of heart attacks. Visit redcross.org/give-blood.
PRODUCT IMAGES COURTESY OF MANUFACTURERS
Illustration by Abbey Lossing