Christine Alexander is the author of 2 books on water exercise each published by Human Kinetics.
Water Fitness Progressions (2019) was written for water fitness instructors and aquatic personal trainers. It describes how to use periodization to help class participants and clients progress in their level of fitness. It contains lesson plans that illustrate how to progressively increase intensity for both cardiorespiratory endurance and strength training.
Water Fitness Lesson Plans and Choreography (2011) was written for water fitness instructors. It has 36 class ideas for shallow water exercise and 36 class ideas for deep water exercise. Individuals may find the exercise descriptions and photos useful for building a personal exercise routine.
Shoes are an essential piece of equipment for anyone taking a water fitness class. They protect your feet from cuts and scrapes if the pool floor is rough, and help prevent you from slipping if the tiles on the pool floor are slick. You would not think of taking a land aerobics class barefoot; you would want to wear shoes that provide support and stability, and the same is true for pool exercise. Although water aerobics is low impact, there is still impact during jumping exercises, and shoes provide extra cushioning. They also add resistance against the water, increasing the workout for your leg muscles. Shoes are especially important for people with diabetes, neuropathy, arthritis, joint replacements, plantar fasciitis and other foot or leg injuries. See Laurie Denomme’s blog post on wearing shoes. I wear shoes even in my deep-water class because I like the extra resistance they provide for my legs, and they make using the pool ladder so much easier on my feet.
Water shoes have come a long way since the days we bought water socks from the discount store. They now come in a wide variety of styles and colors. When looking for shoes to wear in your water fitness class, you want to make sure they are comfortable, have a good grip on wet surfaces, and provide support for your feet and ankles. They should be made of quick drying materials. Many manufacturers advertise that you can wear their shoes for a variety of water sports and take them from the pool to the beach to the trail. You do not want to do that with your water aerobics shoes. Put them on at the pool and remove them after your class. Wearing the shoes to the beach or the trail or the parking lot means that they will pick up dirt, grass, oil, grease and who knows what else that you don’t want contaminating the pool water. Well known brands include Ryka, Speedo, Addidas, and Aleader. There are many other brands and styles available at a wide variety of prices. Look for water shoes on the brand’s website, or on Amazon.com, Swim Outlet, H20 Wear, or Lands’ End. If you order online, be sure you can return the shoes if they do not fit properly. Here are four of the more popular brands:
RYKA
Ryka makes the Hydro Sport Water Shoe in 5 colors and sizes 5-12. They cost $69.99 on their website, and all 5 colors are in stock. You can get them on Amazon.com for $69.95. They are suitable for all water activities including water aerobics because they have multi-port drainage systems, quick-drying fabrics, and sticky rubber soles for extra traction on wet surfaces. Plus they are machine washable. They were the first brand to create athletic shoes specifically for a woman’s unique foot shape, muscle movement and build. They have a wider forefoot for extra stability, a narrower heel for a more secure fit, and shock absorption meticulously tested for bounce, flexibility and energy return, as well as cushioning fine-tuned for a woman’s body weight. I wear Ryka shoes because I love the fit. They are rated 4.5 stars.
SPEEDO
Speedo makes the Women’s Surfknit Pro Watershoes in 11 colors and sizes 5-11. They cost $45 on their website, but as of this writing only the gray (pictured) is in stock. However 8 colors are available on Amazon.com for $31-$45 depending on the color. I’ve actually had more luck ordering Speedo products on Amazon rather than on their website. The Surf Knit Pro features advanced technology resulting in a more comfortable, breathable upper with plenty of support where needed. A water-resistant insole is combined with a unique outsole that disperses water flow for extra traction so you can safely perform in and out of the pool. They are rated 4 stars. Speedo also makes a Surfknit Pro Watershoe for men with limited availability.
ADDIDAS
Addidas makes the Terrex Boat Slip-On Climacool Shoes in 2 colors. They are unisex, and sizing runs 5.5-15 for women and 4.5-14 for men. They cost $80 on their website and $79.95 on Amazon.com. They are advertised as amphibious, meaning they are designed for water sports or hiking or even everyday wear, but of course if you are wearing them for your water fitness class you will not use them for everyday. They are made of CLIMACOOL material that wicks sweat. They are slip-ons with a snug, sock-like fit with a quick drying upper and grippy outsole for confident grip on slippery surfaces. They are rated 4.5 stars.
ALEADER
Aleader makes the Xdrain Fresh slip on water shoes in a sporty style that comes in 4 colors and sizes 6-11. The price is $29.99 on their website and $19.99-$24.99 on Amazon.com, depending on the color, and not all sizes are available. Aleader also has another style called the Xdrain Classic Knit for $26.99. These come in 5 colors and sizes 6-10. Both shoes feature a cushion Xdrain midsole and a water drain outsole designed for excellent drainage, breathability, and non-slip flexibility. The upper is made of quick dry mesh. All that breathability makes the shoes extremely lightweight. They are rated 4.3 stars.
These are some of the other options that you can find on Amazon or at Lands’ End:
Suokeni quick drying slip on water shoes for beach or water sports $19.99 Rated 4.5 stars.
L-Run Barefoot aqua swim walking shoes for men and women $25.49 rated 4.4 stars.
Simari water shoes for men and women, $21.98-$24.98, rated 4.5 stars
Columbia women’s Drainmaker XTR water shoe, $80.00 rated 4.2 stars
Frogg Toggs women’s short fin premium water draining quick-drying sport shoe, $39.12-$49.99 rated 4.4 stars
Yalox Water Shoes for swimming and Yoga, $19.96 rated 4.5 stars
The quick answer to the question is: strengthen the muscles that are used the least. Most of those muscles are on the back (posterior) side of our body because the movements we make are usually in front (anterior) where we can see what we are doing. The muscles of our joints are primarily organized in pairs. One muscle bends (flexes) the joint, its pair straightens (extends) the joint. The muscle in front usually does the flexion. The muscle in back usually does the extension. The exception is the knee joint, where the muscle in back does the flexion and the muscle in front does the extension. When one of the muscles contracts, its muscle pair is stretched. You can easily see that if we are contracting the muscles in front more often, then they become stronger than the muscles in back that get stretched more often. The main muscle pairs are:
Anterior deltoid and posterior deltoid – front and back of the shoulder joint
Biceps and triceps – front and back of the elbow joint
Rectus abdominis (abs) and erector spinae – front and back of the lumbar spine (the erector spinae is not labeled in the picture above because it is underneath the other muscles of the back)
Iliopsoas (hip flexors) and gluteus maximus – front and back of the hip joint (the iliopsoas is not labeled in the picture because it is a deep muscle on the front of the hip)
Hip adductors (inner thigh) and abductors (outer thigh) – inside and outside of the hip joint (the adductors are not labeled)
Quadriceps and hamstrings – front and back of the hip joint and the knee joint
Tibialis anterior (shin) and gastrocnemius (calf) – front and back of the ankle joint
In a water fitness class we can exercise the posterior deltoid by doing a breaststroke or an arm swing with emphasis on swinging to the back. We can exercise the triceps by pressing the water down toward the floor. We can exercise the erector spinae by traveling backward. We can exercise the gluteus maximus with a skate kick (a straight leg kick to the back) and with cross-country ski emphasizing the backward motion. We can exercise the abductors with wide leg jog, kicks side to side and jumping jacks, emphasizing the motion out to the side. We can exercise the hamstrings with heel jog (hamstring curls) and skateboard. The tibialis anterior is weaker than the gastrocnemius; we exercise the shins in the pool when we do knee lifts or jog with the feet flexed because we are lifting water with the top of the foot every time we lift the knee.
Another muscle group that needs strengthening is the trapezius, rhomboids and latissimus dorsi (lats). The rhomboids are not shown because they are in the center of the upper back beneath the trapezius. These muscles are important for posture. As we age, we tend to get rounded shoulders and our head falls forward. We can avoid some of this by keeping those postural muscles strong. Exercise the trapezius and rhomboids with a shoulder blade squeeze, upright row and crawl stroke. Exercise the latissimus dorsi with a lat pull-down (jumping jacks arms) emphasizing the downward motion and by touching the palms (or finger tips) behind the back.
Although it is typical to exercise all the muscles in an aquatic strength training class, it is a good idea to sometimes focus more on the muscles that need strengthening. Afterwards you may want to stretch the stronger muscles which tend to be tighter since they don’t get stretched as much, particularly the hip flexors, inner thigh, quadriceps and calf muscles.
It is very difficult to find a good clip art picture that clearly shows all the muscles. If you are interested in learning more about the muscles, go to pages 25-36 in the AEA Aquatic Fitness Professional Manual, or find a good anatomy book. There is more information about aquatic strength training, including lesson plans, in my book Water Fitness Progressions.
Achieving wellness and self-care goals requires more than just good intentions; it demands a thoughtful approach and commitment. In a world where distractions are plentiful and time is scarce, finding effective strategies to maintain focus on personal well-being is crucial. By prioritizing these strategies, you can create a foundation that supports both your mental and physical health, ensuring that your wellness journey is both rewarding and sustainable.
Practice Mindfulness and Meditation
Incorporating mindfulness and meditation into your daily routine can significantly boost your psychological well-being and help you maintain consistency with your wellness goals. Mindfulness, which involves being fully present in the moment, has been shown to reduce stress and improve mental clarity. Meditation, a more structured practice within the mindfulness framework, can calm the mind and increase awareness of your thoughts and surroundings.
Learn Time-Blocking
Embracing time-blocking techniques can revolutionize your wellness journey by ensuring you dedicate specific, non-negotiable periods for self-care activities. By reserving time for exercise, mindfulness, and nutritious meals, you can prioritize these vital practices amidst the daily hustle. This approach not only fosters consistency but also aligns your schedule with your personal values and wellness objectives. By treating these wellness practices as essential appointments, you create a structured environment that supports your overall health and productivity.
Elevate Your Career Through Online Learning
Staying true to your career goals often requires ongoing learning and skill development. Pursuing an online degree offers the flexibility and convenience needed to achieve your professional aspirations without interrupting your career. You can enhance your expertise in areas like IT and computer science while continuing to work. This is worth exploring to not only earn while you learn but also position yourself advantageously in a competitive job market.
Strengthen Your Social Network
Building a strong support network of friends, family, or support groups can be a powerful tool in maintaining your wellness and self-care goals. Sharing your experiences with others not only provides emotional relief but also fosters a sense of belonging and understanding. Engaging with people who care about you can help mitigate the negative health effects of stress, such as burnout or emotional exhaustion, which are common in high-pressure environments. Moreover, participating in activities with others who share your interests, like joining a club or a class, can enhance your social skills and expand your network.
Develop a Balanced Meal Plan
Creating a meal plan that balances indulgence with nutrition can help you stay consistent with your wellness goals. By planning your meals, you have control over the ingredients, which allows you to reduce excess fat and sugar while still enjoying occasional treats. This approach not only aids in weight management but also lets you savor your favorite dishes guilt-free. By incorporating these principles, you can enjoy dining out or indulging in a favorite dish while adhering to your wellness objectives.
Monitor Sleep Patterns
Incorporating sleep tracking technology into your routine can significantly enhance your rest quality and overall wellness. These devices, often found in smartphones or wearables, track metrics like heart rate and movement to offer insights into your sleep patterns. While not as precise as a professional sleep lab, they provide a convenient way to identify sleep disturbances and patterns. By understanding these insights, you can make lifestyle adjustments, such as reducing caffeine intake or modifying your bedtime routine, to improve your sleep quality.
Learn How to Say “No”
Mastering the art of saying “no” is essential for maintaining your wellness and self-care goals. By setting boundaries with your time, you safeguard your most valuable asset and ensure it is dedicated to what truly matters to you. Saying “no” to commitments that drain your energy allows you to focus on activities that align with your priorities and enhance your well-being. This doesn’t mean you’re closing doors permanently; rather, you’re choosing to keep your options open for future opportunities that better fit your current capacity.
Incorporating these strategies into your lifestyle is not just about reaching goals but about creating a life that reflects your values and aspirations. Each step you take towards wellness and self-care is a commitment to yourself, fostering resilience and a deeper sense of fulfillment. As you continue on this journey, remember that consistency and dedication are your allies in achieving a healthier, more balanced life.
Dive into a World of Wellness
Exercise is an important component of wellness, and water exercise is a great way to work out. For more information on water exercise see Water Fitness Lesson Plans and Choreography and Water Fitness Progressions by Christine Alexander. Water Fitness Lesson Plans and Choreography is now out of print, but a few copies are left on Amazon and some used copies are available, or you can buy it as an e-book. Thanks, Kimberly.
My guest blogger is Jennifer Davis, a participant in my deep-water class and a cyclist with her own blog, Pull the Line.
My journey with deep-water aerobics (DWA) began over a decade ago, when I was back in school later in life. I needed to fulfill my physical fitness credits for graduation, and after considering a few options, I decided to give deep-water aerobics a try. That decision was 12 years ago and little did I know then how much it would transform my fitness routine – and my life.
Since that first class, DWA has become an integral part of my fitness plan. Though my work schedule often makes it difficult to be a regular, I make it a priority to get into the pool whenever I can. Every time I step into that water, I leave feeling stronger, more energized, and connected to my body in a way that other workouts don’t offer.
What I love most about DWA is how it engages your entire body, especially the core. While I enjoy other activities like cycling, weightlifting, and walking, none of them work my core in the same way that deep-water aerobics does. The resistance of the water forces you to engage your muscles differently than gravity does on land. It’s challenging, but in the best way.
I owe a big part of my love for DWA to Chris, the instructor. She’s absolutely fantastic – both as a teacher and as a person. Chris has this way of creating a class environment that is welcoming and supportive. It doesn’t matter if you’re a beginner or someone who’s been doing it for years; she makes everyone feel at ease and confident in the water. Plus, the music she plays is always spot on.
Deep-water aerobics has given me something I didn’t even realize I was looking for: a full-body workout that’s kind to my joints, but still incredibly effective. I’ve learned that age is just a number, and it’s never too late to try something new. If you’re considering giving DWA a shot, I can’t recommend it enough. It’s a fun, low-impact way to get a killer workout that truly works the whole body.
So, If you’re thinking about diving in, trust me – you won’t regret it. Whether you’re looking to strengthen your core, improve your cardio, or just try something new, deep-water aerobics might be the perfect fit for you. See you in the pool!
A Little About My Passion:
I started Pull the Line to share inspirational stories, insights, and encouragement that has shaped my personal journey – and hopefully inspire others along the way. Whether it’s about finding strength in unexpected places, embracing new challenges, or simply staying motivated, I want to offer a little bit of encouragement to help you pull through the week with confidence and purpose.
For your weekly dose of inspiration, be sure to check out The Weekly Pull – I’d love for you to join me on this journey! Jennifer Davis
As the holiday season approaches, it is time to plan for a little holiday fun with your water fitness class. Start by breaking out the holiday music. If you don’t have a holiday playlist, you can download one from any of the fitness music companies. Yes Fitness Music, Power Music, and Muscle Mix Music all sell holiday mixes. (On the Muscle Mix Music website type “Holiday” next to the magnifying glass.) If the playlist you like is not the right beats per minute for your class, then download the Tempo Magic app from the app store. It adjusts the tempo of your playlist without making it sound too draggy or too fast.
You might want to give your class participants a holiday treat at the end of the last class for the year. Some easy gift ideas are candy canes, a Clementine orange, or a Christmas ornament. Pretzel Hugs are an easy treat to make. Or mix up a batch of White Christmas Mix and give everyone a small baggie full.
WHITE CHRISTMAS MIX
1 10 oz. package mini pretzels
2 cups salted peanuts
5 cups Cheerios cereal
5 cups Chex cereal
1 lb. red & green M&Ms
1 (12 oz.) package white chocolate chips
3 teaspoons oil
Mix the first 5 ingredients. Melt chips and oil in the microwave. Pour over the mixture. Spread on wax paper. Makes about 24 cups.
Plan to have a fun class activity, like a Holiday Obstacle Course. Set up stations like a circuit around the pool in advance. Then divide your class into two groups. Group one will be helpers while the second group runs through the obstacle course. After the second group completes the course, they become the helpers while the first group runs through.
Station One
Station Two
Station Three
Station Four
Station One.Cross-country ski to the North Pole using Aqualogix Bells. If you do not have drag bells, you can use foam dumbbells or paddles.
Station Two.Make snow angels by performing jumping jacks with foam dumbbells.
Station Three.Decorate the tree. Cut some pieces of an old noodle that has a hole in the middle. Slice the pieces lengthwise just to the hole. Attach the pieces to a hula hoop so that it will float, as in the photo. If you don’t have a hula hoop, you can rubber band the ends of three noodles together to make a triangle. A helper has pool toys or balls in a bucket, and the participant stands some distance away and tries to toss the toys into the hoop.
Station Four. Stir the cookie dough. Hold a paddle in the freehold position and perform a stirring motion. If you do not have paddles, then you can paddlewheel like an electric mixer with foam dumbbells instead.
Station Five.Test the bicycles in the toy shop. Straddle a noodle and bicycle some distance away and back.
Station Six.Load Santa’s sleigh. Have two or three helpers stand in a line each holding a ball. The participant tosses a ball back and forth a few times with each helper.
Station Seven.Pull Santa’s sleigh. A helper plays Santa by holding the ends of two noodles under his/her arms. The participant stands with his/her back to Santa and pulls the sleigh to deliver the toys to the finish line.
Station Five
Station Six
Station Seven
This activity is sure to bring your participants lots of laughs and leave everyone in a holiday spirit. Merry Christmas! Happy New Year!
