Question:
Shallow Water (4 ft) Aerobic Exercises?

I am going to be getting regular access to an above ground pool that is 24 foot in diameter (pretty big) and 4 ft deep. I know I can swim around in circles, but I wonder if there are specific water exercises I could do, even though it's only 4 ft deep. (I'm 5ft 8.) I've never done any water exercise except swim, so I don't really even know what I'm asking. Any info, regardless how basic (for instance - is it worth anything to walk around? Hop around? Use arms but not legs? etc)will be appreciated! Thanks! Oh - I should say, my doctor wants me to swim because of ankle and knee pain I experience with extended walking. I do love the water.    — Kim A. (posted on May 21, 2004)

May 21, 2004
Yes, it will help to walk around and around or run around the pool. The resistance of the water will definitely help firm up and tone your legs and butt. I once spent a couple of weeks at the beach and walked in thigh deep water a couple of hours each day and the change in my legs and butt was visible after just two weeks. Also, if you had a set of the water hand weights, you could squat and do arm and chest exercises too. Hang onto the side of the pool and kick your legs in scissor kicks, do deep knee bends, etc. Get creative. Any constant motion will help.
   — scbabe

May 21, 2004
Go to Google and search for Water aerobic, water walking, or aquasizing. You'll find several sites with pretty good exercises to do in the water. My surgeon advises this is the very best exercise for anyone. He feels that 30 minutes steady walking in water as fast as you can is worth 1.5 hours on a track. If you are newly post op, this is especially good since you won't have all your weight impacting your joints. As you lose, it's still great because you find new and different ways to work out. I've even heard of taking half gallon milk jugs and dragging them through the water to create resistance for your arms...Good Luck.
   — Teri D.

May 21, 2004
Kim - I just read your profile, and I admire how you have been able to share your journey so eloquently. You express yourself beautifully. Regarding water aerobics -- I started out pool-walking (I can't swim!) at my local Health and Wellness Center before I could land-walk after my surgery. One of the instructors suggested a pair of water gloves -- they are light-weight lycra-type gloves that are webbed with fabric between the fingers. They were awesome. When I was first getting started, I'd kinda swing my arms in the water like I was swimming, and the gloves helped me pull myself along. Then as I got stronger, I would just let my arms drag in the water, and because of the webbing the gloves created a resistance that made it harder to walk and therefore a better workout. Also -- don't forget to walk backwards too. I think the gloves were about $18.00 and definely worth it.
   — Jules B.

May 21, 2004
Hi Kim- I do water aerobics faithfully at my local YMCA. There are hand weights you can purchase and gloves as the other posters have mentioned. We also use a Speedo brand stepper that sinks to the bottom of the pool and we do step aerobics. Cross-country skiing motion is another move we do. When you are walking and can feel a good current in your movement, switch directions and go against the current. That will also help. I'm not sure if you'll be able to do this in shallow water, but if you lay on your back, tuck your knees to your chest and pull yourself over on your stomach and then reverse- Excellent stomach workout. You can do squats also- hold on to the side of the pool, stand on one leg, extend the other leg in front of you and squat down and repeat. I had severe knee pain prior to surgery and am now able to do some walking as exercise, but this is my primary work out.
   — Kathy *.

May 21, 2004
WOW how lucky you are.There is so much that you can do in the pool. Talk to a physical therapist they should have a whole work out that you can do. As of this past Sept. I couold hardly walk because of knee surgery and pain I started working out in a 4ft pool and now I am walking and working out in the gym. There is no weight on your joint in the pool so you can do so much more. Good luck and have fun.peggy
   — Peggy R.

May 21, 2004
My pcp suggests water walking he said the water acts as resistance..sharon
   — Sharon L.

May 22, 2004
Hey girl, To start with, I've been told that due to the water resistance, just walking in water for 15 minutes is equal to walking on land for 2 hours! I do aqua aerobics every day now, for pretty much the same reasons, and it's great. There are plenty of exercises you can do in shallow water. If you want to e-me at [email protected], I'll send you a copy of our workout routine that I wrote to another girl asking about it awhile ago. Christie, 8 mo pot,-185
   — christied