With warm weather season now in full gear, exercisers want to take their workouts outside and breakout of their indoor fitness ruts. But, when temperatures reach record highs and humidity levels soar, traditional outdoor workouts become less appealing. So how can you stay cool while still enjoying outdoor physical activity? One word – water. Water exercises are the perfect way to workout under the sun without overheating. You can get a total body workout without even breaking a sweat!

And don’t worry if you aren’t a veteran swimmer. Aquatic workouts aren’t limited to just swimming. There are many other forms of pool exercises. You don’t even have to be a regular exerciser to try aquatic fitness. One of the great things about working out in the water is that even fitness novices can easily perform many of the moves.

It’s also an excellent fitness choice for all ages, from the very young to seniors. Water exercise is a very good way to burn calories, improve your strength and flexibility, tone-up, improve your cardiovascular system, and just get more fit overall. And, the types of workouts are practically endless. Most land exercises can be modified and re-created in water. Other benefits include:

• lower injury risk
• less sweating
• works your entire body
• challenges your body in a very different way then it is accustom to
• refreshing way to workout
• water provides natural resistance so no equipment is needed
• can increase/decrease intensity (difficulty) simply by alternating between shallow and deep areas
• good low-impact exercise choice for pregnant women
• reduces joint compression and downward gravity pull (in other words – easier on the joints)
• even people who can’t exercise on land can often exercise in the water
• excellent rehabilitation exercise for people recovering from an injury
• less stress on bones and muscles
• great option for people with arthritis

Plus, water workouts also provide a fun and more socially interactive exercise option. For example, parents can enjoy time at the pool with their children while also fitting in some of their weekly workout sessions. Aquatic aerobic classes also provide a social, group-setting alternative.

Below Are Example Water Workouts

Leg Lift: Stand in shoulder-deep water and hold onto the edge of the pool lightly for balance. Extend your right leg straight out to the side as far up as you can bring it. But, only go as far as you can while keeping toes pointing toward the pool wall (don't let your ankle turn) and keeping your hips straight toward the wall. Complete 8-10 times. Repeat on left leg.

Water Roman Chair: In deep water, float either on a tube or two kickboards (resting under your arms). Place your feet together and bend your knees up to at least waist-level, pause briefly and return. Repeat 8-10 times.

Lateral Raises: Stand in shoulder-deep water with arms hanging straight down against your sides. Slowly extend both arms straight out to the sides all the way up to the water-level. Pause briefly and repeat.

Swim/Walk interval laps: Swim 1-2 laps (use any swim form you prefer: crawl, backstroke, etc). Walk 1-2 laps in the pool. Repeat sequence 4-6 times.

Water Squats: Stand in the water with feet about hip-width apart. Bend your knees slightly as you push your hips back as if you are sitting on a chair. Keep your knees behind your toes. Keep your feet planted firmly on the ground. Squeeze your glutes as you raise up. Return to start position and repeat. The water provides extra resistance and makes this move more challenging.

Wave Jumps (for those with access to the ocean or a wave-simulator): Stand in knee-deep or less water. Each time a wave comes attempt to jump over it. Note: this is a more advanced move that requires good balance and strong swimming skills. Do not attempt this move unless you have experience swimming in waves.

Water Jogging: Can be done with the use of flotation devices where your feet don’t touch the ground or the traditional way of actually jogging in the water. If using a flotation device, run in place with your feet never touching the ground. If on the ground, try running 1-2 laps and then resting for 60 seconds. It's more challenging in deep water and less in shallow water.