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.
If you’re like most people, you don’t wake up thinking, Today, I’m going to overhaul my life. You just want to feel a little better — to move through your day with more energy, more joy, and maybe a little less mindless scrolling. The truth is, well-being isn’t a grand, impossible summit to climb. It’s the collection of small choices you make over and over. When you know where to lean in, you create a life that feels a lot better without blowing up the one you already have.
Start with Morning Rituals That Belong to You
Your day starts before your feet even hit the floor. How you wake up — not just when, but how — shapes your mental landscape. If you’re reaching for your phone while half-asleep, you’re borrowing someone else’s chaos before you’ve even made your own coffee. Instead, create a morning ritual that’s yours. A few deep breaths, a journal scribble, or even five minutes of stretching can act like a seal around your peace before the world barges in.
Reinvent Your Path with Purpose
Sometimes well-being demands a bigger move — like stepping away from a career that leaves you feeling hollow. If you’re dreaming about making a change, the good news is that online degree programs make it easier than ever to earn your degree while still working full-time or caring for family. Choosing to pursue a path in healthcare can be especially meaningful, allowing you to make a lasting impact on the health of individuals and families. You can explore a range of online healthcare degree opportunities that fit your schedule and your desire to build a life that matters.
Build “Micro-Movements” into Your Routine
You don’t have to spend an hour at the gym to say you’ve moved today. Some of the healthiest, happiest people treat movement like seasoning: they sprinkle it all over their lives. A few squats while waiting for your coffee, a short walk during your lunch break, even a quick dance while brushing your teeth — these tiny bursts of movement tell your body it’s alive and celebrated. Momentum builds through micro-movements, not marathon sessions.
Understand the Power of Intentional Eating
Eating well isn’t about discipline; it’s about design. When you stock your kitchen with foods you love and that love you back, you’re choosing nourishment over negotiation. Start thinking about meals as tiny self-care packages rather than battles to be won. A handful of blueberries, a slice of good bread with real butter, a crisp apple — those small, joyful choices add up faster than you think, and they keep your energy clean and steady throughout the day.
Find Your Own Water
One of the most overlooked yet powerful ways to rejuvenate your mind and body is simple: get in the water. Water fitness isn’t just for competitive swimmers or senior center classes — it’s an energizing, full-body reset that anyone can embrace. If you’re curious but a little unsure where to start, check out the Plano Parks and Recreation online catalogue and put Water Aerobics in the search bar. Chris Alexander’s shallow water aerobics class is at 6:30 PM on Tuesdays and Thursdays at Oak Point Recreation Center. Her deep water classes are at 8:00 AM and 9:00 AM at Oak Point. The next 4-week session begins May 5. You can register now or up to 2 weeks into the session. Late registrations are pro-rated. Registrations for the summer sessions begin May 3 for Plano residents and May 5 for non-residents. Summer classes begin June 2. Chris’s 8:00 deep water class moves to 7:45 AM in June and July. There are lots of other options offered by the Plano Parks and Recreation Department. Check out Aqua Spin, Aqua Yoga, Board Water Fitness or River Aerobics. You can also buy a membership and visit Oak Point Recreation Center or the Plano Aquatic Center during open swim hours. Floating, stretching, even just walking through water can turn a heavy day into something weightless.
Curate a “Feel-Good” Library
Your brain needs fuel just like your body does, but it doesn’t always get a say in what you shove into it. One way to quietly improve your mood and outlook is to curate a library of books, music, podcasts, or even Instagram accounts that genuinely lift you up. Instead of defaulting to whatever algorithm is shouting loudest, build your own private stash of inspiration. Five minutes with a poem you love can heal a part of you that no productivity hack ever could.
Create Spaces That Breathe with You
You don’t need to live inside an Architectural Digest spread to feel good at home. What matters most is that your space supports your energy rather than sapping it. Clear a small area that feels like a refuge — a corner for reading, a nook for yoga, even just a chair by a window. Give yourself somewhere you can land without judgment. When your physical spaces feel nurturing, it ripples into every other part of your well-being.
Commit to “Off” Moments Without Guilt
You’re not a machine, and you don’t need to justify resting. One of the most radical acts of well-being you can offer yourself is the ability to stop — on purpose, without apology. This isn’t laziness; it’s maintenance. Even two minutes of real, conscious stopping — no phone, no TV, just you breathing and being — can change your internal weather forecast from stormy to clear. Give yourself permission to live like someone who matters, because you do.
At the end of the day, well-being isn’t a product you can order or a lifestyle you have to post about. It’s the texture of your ordinary days. It’s your coffee in a favorite mug, your ten-minute walk that nobody sees, your decision to drink water because you love how it tastes, not because someone told you to. You don’t have to become a brand-new person overnight. You just have to love yourself enough to believe small moves matter. Because they do. Every time.
Some people believe they work harder in a deep-water class if they don’t wear a belt. Well, they might work harder trying to tread water, but what does their posture look like? They either lean forward, or their legs drift toward the surface of the water, trying to create a larger surface area that assists flotation. All exercise is properly performed with good postural alignment, that is, with the head over the shoulders, the shoulders over the hips and the feet under the body. In good alignment without a deep-water belt, you sink. What about using a set of foam dumbbells in the hands to assist with flotation? If you do that, you are hanging your body weight from your shoulders which is not a good idea because the shoulder joint is not a weight bearing joint. You are also causing impingement to your rotator cuff and repeated impingement can cause a rotator cuff tear. (See my blog post on the shoulders.) You could try straddling a noodle. That limits the number of exercises you are able to do, and for me, having to repeatedly adjust the noodle is a distraction. Wearing a deep-water belt allows me to perform multiple exercises, in different positions, in good alignment, with no stress on my shoulder joint, while increasing and decreasing intensity at will. I can safely add any piece of equipment I choose because I am supported by my belt and not hanging from the equipment.
The best deep-water belt is one that feels comfortable for you and allows you to maintain good postural alignment. There are a wide variety of belts to choose from. Here are some of the options:
Hydro-Fit Classic Wave Belt. $59.95 in sizes S, M, L, and XL. Hydro-Fit was founded by Craig Stuart in 1987. You can’t go wrong with Hydro-Fit equipment. The belt is made of soft and durable EVA foam that forms to the natural shape of your body. It really is durable! I’ve had mine for years. If the strap or buckle wears out, you can get a replacement strap. (My strap hasn’t worn out yet.) There is a sizing chart on the website to help you choose the correct size. I like that it has even buoyancy around my waist so that I feel balanced in the water. Hydro-Fit also has an easy close Wave belt with a Velcro closure for those who have difficulty with the buckle. And they have a Wave belt pro with less buoyancy for a more challenging workout.
Aquajogger Classic Belt. $59.95. Aquajogger was founded in 1987. The company says that the contour design tones the abdominal muscles while strengthening the lower back. The extra buoyancy in back tends to pitch me forward a little bit, but is good for those whose bodies have extra buoyancy in front. The belt comes with a 48-inch elastic strap. The strap tends to stretch out over time, but replacement straps are available. Instead of sizes, Aquajogger belts come in 8 different shapes ranging from least buoyant to most buoyant, and ranging in price from $49.95 to $69.95.
Water Runner Flotation Belt. $45.99. This belt is made by Water Gear which has been in business since 1994. It is made of soft, comfortable, closed cell EVA foam, which does not chip, break or absorb water. The strap is made of nylon, and replacement straps are available. The belt comes in size X-SM (under 100 lbs.), S (100-160 lbs.), MED (160-220 lbs.), and LG (220+ lbs.). The patented design is said to float the individual in the proper vertical position, relieving stress on the lower back. I find the wings on the side to be uncomfortable, but some people like them.
Speedo Aqua Fitness Jogbelt. $38.00. Speedo is an Australian company that has been around for over 100 years. They sell everything from swimsuits to goggles. Their deep water belt comes in size S-M which adjusts to waist sizes 25-48 inches, and size L-XL which adjusts to waist sizes 25-56 inches. That means that the foam part is one size and it is the strap that adjusts the fit. That may make the curving of the foam belt uncomfortable for some. The belt is made of soft chlorine resistant foam and it has a 6-month warranty against deficiencies in manufacturing. It is more affordable than some of the other deep-water belts, but it does not last as long.
Aqua Fitness Deluxe Flotation Belt. $27.99. This belt is made by Aqua-Leisure, a company founded in 1970. The belt is currently out of stock on their website, but you can find it on Amazon.com for $25.87. It is made out of EVA foam with a fabric cover that is designed to be soft on skin for less irritation. The strap adjusts to fit a 20-60 inch waist, which means it is one size fits all. Its slim design may not provide enough buoyancy for some adults. The brand recommends that the belt not be exposed to harsh sunlight for too long, but that is not a problem in an indoor pool.
TYR Aquatic Flotation Belt. $37.43. TYR was founded in 1985. The blocks are made out of EVA foam, and the strap has an adjustable belt and clip system. The belt fits waist sizes 27-52 inches. You can slide the blocks around the strap so that you can have 2 blocks in the back, one on each side, and 2 in the front. Or have them all in back, or any other adjustment that works for you. The blocks are narrow and some people might need more than six to get enough flotation.
Water Gear also makes a block belt for $27.99. The blocks are made of closed cell EVA foam. The Water Gear blocks are larger than the TYR blocks which makes this belt a little more buoyant. Blocks can be removed to adjust the buoyancy for those who have a smaller waist or prefer less buoyancy. The strap is 2 inches wide and 60 inches long, with an adjustable buckle. Replacement straps are available.
Wet Vest. For those who are serious about sports conditioning, cross training or aquatic therapy, Hydro-Fit makes the Wet Vest for $244.95. Its patented design incorporates flotation panels sewn into a comfortable and snug fitting body vest. Like a wet suit, it provides a thermal layer that insulates your body in the water. The wet vest works great for people who are uncomfortable wearing a belt around the waist due to injury or other medical issues, which is why it is often used by aquatic therapists. The Wet Vest allows maximum freedom of movement. It comes in blue or black, in sizes small, medium, large, X large and XX large.
Fitness Buoy. Buoy Products sells the Fitness Buoy for $59.95. Buoy Products is a relatively new company, founded in 2017, and their Fitness Buoy is a new concept in flotation devices. They also make a Body Buoy which is similar to the Fitness Buoy, but in grey and 5 other bright colors. The price of the Body Buoy is the same as the Fitness Buoy. They comes in sizes small, medium, large and X large. The equipment is designed to be worn like shorts and fasten around the waist and legs. They advertise that you can comfortably do full range of motion movements in deep water without your device digging into your ribs or riding up to your armpits.
There are other deep water belts out there. Let me know if you have a favorite that I did not mention, or if you are a fan of one of the pieces of equipment in this post. Whatever you do, put one on before you take your deep-water class. See you in the pool!
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.
