Exercising in water helps improve strength, flexibility, and cardiovascular health while reducing impact on bones and joints. 

The Caribbean, February 2026 – Regular exercise offers a wide range of benefits, including weight control, improved cardiovascular health, and better sleep quality. However, for many people, common forms of exercise such as walking, running, or weight training can be difficult due to pain, weakness, mobility issues, or fear of falling.

According to Kimberly Olsen, a Physical Therapy specialist with Mayo Clinic Health System in Mankato, Minnesota, water exercise is an excellent way to focus on fitness in a reduced gravity environment. Here’s why:

• Buoyancy: Standing in waist-deep water reduces body weight by about 50%, making this a low impact form of exercise. This significantly decreases stress on weight-bearing bones and joints.
• Support: Water provides stability for people with balance challenges. The constant movement of the water during exercise also challenges balance the more waves there are, the harder it becomes to stay steady and continue exercising.
• Resistance: Water’s viscosity slows movement and provides resistance, making aquatic exercise an effective strength workout. With less stress on joints, people often find they can exercise longer and complete more repetitions.

All of these benefits make water exercise an effective option for those recovering from sports injuries, helping restore range of motion, strength, and endurance. Beyond rehabilitation, aquatic exercise can also provide a full workout that improves strength, cardiovascular fitness, and flexibility. As with any exercise program, consult your healthcare team before starting a new routine.

Five things to know before jumping into the pool

1. Water exercise is versatile: Aquatic exercise offers a wide range of options and techniques for nearly every fitness level from simple movements like walking in water to higher-intensity aerobic activities such as deep-water running (aqua running) or swimming.

Standing exercises are usually performed in waist- or chest-deep water and aim to improve range of motion, flexibility, balance, and strength. Resistance training can be intensified by increasing movement speed and range, or by using equipment such as webbed gloves, swim paddles, pool noodles, or resistance bands.

2. You don’t need to know how to swim: Basic swimming or water safety skills are always recommended for anyone spending time in the water. However, aquatic exercise doesn’t necessarily require swimming. The shallow end of any pool or lake is sufficient, as many movements only require standing in the water.

3. Water temperature matters: Cooler water (27–31°C / 82–88°F) is generally better for higher-intensity workouts or for people prone to overheating, such as pregnant individuals, people with obesity, or those with multiple sclerosis. Warmer water (29–33°C / 84–92°F) is more suitable for people with arthritis, fibromyalgia, chronic pain, or for more fragile individuals.

4. Know your limits: Because exercise feels easier in water, many people tolerate longer sessions. As a result, workouts may become more intense, with greater range of motion, increasing the risk of overuse. You may feel more fatigued than expected after an aquatic exercise session.

5. Consider group classes: Group water exercise classes are a great way to socialize, build connections, find support, boost motivation, and stay consistent. They are often led by instructors trained specifically in aquatic fitness, who can modify exercises for individual participants when needed.

Beyond basic exercises

Increasing the intensity of your water workout on your own or in a class may include resistance equipment such as:

• Foam dumbbells: Lightweight on land, they provide resistance in water due to buoyancy. Available in different resistance levels.
• Water weights: Worn on ankles or wrists to increase resistance during arm and leg exercises.
• Paddles and resistance gloves: Enhance strength training.
• Flotation belt: Keep your head above water in the deep end of the pool, freeing your hands. This allows you to run, lift weights, and perform other exercises without needing to tread water.

Many people enjoy exercising in water more than on land. Without pain, fear of falling, and with a sense of fun, they’re more likely to stay active regularly. And best of all you can get a great workout without even getting your hair wet.

Read more at: www.sherlockcomms.com