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
People of all ages and all abilities can enjoy water fitness. From the toddler running through the splash pad, to the high schooler on the swim team, to the athlete training for a triathlon, to the active older adult in a water aerobics class – all experience the pleasure of moving their bodies through the water. Being in water reduces the stress response and creates a feeling of relaxation. Immersion offloads the joints, making movement more comfortable than movement on land. Playing in the pool is just plain fun! But there is more to aquatic fitness than the fun factor. Research on water fitness has been going on the last few decades and the studies have found multiple benefits for almost every body.
Arthritis. The Arthritis Foundation has been promoting water exercise for people with arthritis for many years. Buoyancy lifts the weight of the body upward, reducing impact shock and creating a feeling of weightlessness. When joints are submerged in water, they have a greater range of motion. The hydrostatic pressure of water compresses the body which helps reduce swelling and fluid buildup, relieving inflammation of the joints. All this allows people with arthritis to exercise more comfortably than they could on land. The Aquatic Exercise Association/Aquatic Therapy and Rehab Institute (AEA/ATRI) offers Arthritis Foundation Aquatic Exercise Program (AFAP) Leader Training for anyone interested in getting certified as an Arthritis Foundation instructor.
Multiple Sclerosis. MS is a neurological disease that can lead to gait and balance difficulties, weakness, and fatigue. There may be a decreased ability to perform the activities of daily living and problems with mental health because of its unpredictability. Heat can worsen symptoms, and therefore exercising in a pool can be an ideal way to increase the physical ability to function. Participation in a water fitness class can improve gait and balance, and being in a group setting with other people who share their challenges can be helpful for mental health. For more information see “MS and the Aquatic Environment” by Erica Harper in the September/October/November issue of Akwa magazine, which can be accessed in the Members Only section of the AEA/ATRI website.
High Blood Pressure. The risk of hypertension increases as we age, but regular exercise can help control high blood pressure. That is because aerobic exercise makes the heart stronger. Exercising in the pool provides additional benefits. The hydrostatic pressure of water pushes blood out to the extremities, increasing stroke volume and cardiac output, while at the same time lowering the heart rate. That means your heart is working just as hard as on land, but each heart beat is more efficient. Not only that, but just getting into the pool lowers blood pressure for most people, and this effect lingers for a while after you get out of the pool.
Stroke. Stroke patients are more likely to be at risk for falling which limits their ability to perform the activities of daily living. in a 2021 study by Perez-de-la Cruz, stroke patients were divided into three groups. One group performed therapy on land. One group performed therapy on land and aquatic therapy with Ai Chi. The third group performed aquatic therapy with Ai Chi. After 12 weeks, the group that performed combined therapy and the group that performed aquatic therapy with Ai Chi improved significantly more than the group that performed therapy on land. The improvements were in static and dynamic balance and in ability to perform the activities of daily living.
Fall Prevention. Fall prevention is critical to seniors’ wellbeing. Most people think that this means balancing on one foot and learning how to get up off the floor. While these activities are important, learning to prevent a fall needs to include multisensory training, foot and ankle exercises, and weight shifting. Standing on one foot in the pool is safer than standing on one foot on land. If you lose your balance in the pool, the viscosity of water slows the fall down making it easier to regain you balance and try again. A great way to perform multisensory training in the pool is to use the unpredictable command technique. This involves cuing moves such as marching in place, turning your head to the right, walking backwards on tiptoes, circling the right arm, closing the eyes, and stepping forward with the toes pointed in. This requires using all your senses to follow the unpredictable cues. Standing on a noodle in the pool is an excellent way to work on ankle mobility. See Ruth Sova’s website for a free video demonstration. The graceful movements of Ai Chi involve weight shifting that helps improve balance.
Back Pain. Fifty to eighty percent of adults will suffer from back pain during their lifetime. In a study published in JAMA (a peer-reviewed medical journal), 113 people with chronic back pain were divided into two groups. One group had physical therapy twice a week, and the other group did pool exercises twice a week. The group that did pool exercises showed greater improvement than the group that had physical therapy, and a year later the pool exercisers still felt better than the land exercisers.
Depression. About 5% of adults suffer from depression, and that number is probably low because not everyone who suffers from depression gets diagnosed. A study in 1999 (Blumenthal et al.) found that group exercise three times a week at moderate to high intensity was just as effective at treating depression as was medication. Even 6 months later, participants who recovered were less likely to relapse into depression if they had been in the exercise group. A meta analysis published in PubMed in February 2023 concluded that aquatic exercise can be a promising conservative therapy for mental health management.
Preventing Alzheimer’s Disease. Alzheimer’s disease is the most common form of dementia. Emerging research has revealed that exercise profoundly affects brain health and cognitive function. There is a clear link between increased physical fitness and a reduced risk of developing dementia, including Alzheimer’s disease. Exercise promotes the growth of new neurons and promotes the release of elements such as brain-derived neurotrophic factor (BDNF) which strengthens the connections between brain cells. To capitalize on this benefit of exercise, 150 minutes of moderate intensity aerobics or 70 minutes of vigorous aerobics is recommended. This can be accomplished during water exercise by increasing the body’s surface area by opening the palms, lengthening the arms and legs, and using equipment. The unpredictable command technique can further challenge the brain during exercise. For more information see the August-September-October 2023 issue of Research to Practice Newsbytes in the Members Only section of the AEA/ATRI website.
If you are interested in working with special populations, consider getting certified by the Aquatic Therapy and Rehab Institute. Their website can give you more information. See you in the pool!
Exercising in deep water has many of the same benefits as exercising in shallow water, plus a few more. The hydrostatic pressure in deep water pushes blood out to the extremities the same as in shallow water, but since more of the body is submerged cardiovascular efficiency is enhanced and the heart rate is even lower. Hydrostatic pressure against the chest makes inhaling more challenging, which strengthens the muscles of respiration. Ninety percent of the body works against the water’s resistance requiring increased energy expenditures during exercise, and improving muscular strength. Exercisers are able to achieve higher maximal contractions in the lower body and trunk compared to the same movements in shallow water or on land. Immersion in deep water completely offloads the joints leading to a greater range of motion and improving flexibility. There is an exhilarating feeling of weightlessness that comes with exercising in deep water.
Buoyancy creates a challenge to maintain neutral alignment. In shallow water, exercisers maintain alignment using their center of gravity located in the pelvic area, the same as they do on land. They receive feedback from the feet and ankles which allows them to adjust their form. In deep water, exercisers must achieve alignment between their center of gravity and their center of buoyancy, located mid-chest, with no information from their feet to tell them where they are in space. This can decrease body awareness, resulting in instability. A flotation belt attached to the body’s trunk can provide feedback, as well as engage the core muscles, and help the body maintain neutral alignment. Without neutral alignment, the body is at risk for injury. Exercising in neutral vertical alignment increases surface area which creates more resistance, allows exercisers to achieve more powerful movements, and burns more calories.
One of the best known forms of deep-water exercise is deep-water running, which has been studied extensively. The research shows that deep-water running helps prevent injury, improves balance, improves cardiorespiratory fitness, improves mobility, and reduces pain. Beyond running, deep-water exercise offers a variety of exercise options. Most exercises are done in the vertical position, but you can also use a diagonal tilt to the side, go side-lying, lean forward 45 degrees, get in a seated position or go into a pike position. Accelerating the arms and legs to center lifts the shoulders out of the water. Travel uses a variety of arm motions that require upper body strength. A number of exercises take advantage of the pool wall. There are not as many formats as with shallow water, but they include deep-water aerobics, high intensity interval training, circuit classes, and strength training. There are some kickboxing moves, Pilates exercises, and Yoga poses that can be done in deep water. The Arthritis Foundation suggests going to the deep end with a flotation belt if you have arthritis in the spine or shoulders. Ai Chi can be modified for deep water. See Ruth Sova’s book Ai Chi: The Water Way to Health & Healing, page 82, for my deep water modifications.
Noodles
Foam Dumbbells
Aqualogix Bells
Resistance tubing
Webbed Gloves
Hand-held equipment used in the deep end needs to float, otherwise it may sink to the bottom of the pool if the exerciser loses her grip. There are many types of equipment do float, including buoyant equipment such as noodles and foam dumbbells; drag equipment such as Aqualogix bells, and resistance tubing. Webbed gloves are worn on the hands and are not in danger of sinking. There are some great articles on deep water by Beth Scalone, MacKenzie Barr, Lori Sherlock, Whitney Kessie, and one by me on hand-held resistance equipment, in the December-February 2024 issue of Akwa magazine. Access Akwa on the members only section of the AEA website. There is also information on deep water, including lesson plans for cardio, intervals and strength training (with and without equipment) in my books Water Fitness Progressions and Water Fitness Lesson Plans and Choreography. I am a fan of deep water exercise!
Just getting in the pool lowers blood pressure for most people. The hydrostatic pressure of the water pushes blood out to the extremities, increasing stroke volume and cardiac output, while at the same time lowering the heart rate. Immersion offloads the joints, making movement more comfortable. When joints are submerged in water, they have a greater range of motion. Water also offers resistance, requiring the exerciser to apply more force to their movements. The resistance is in all directions, which promotes muscle balance. Since the water is a dynamic resistant force, the more force that is applied, the more resistance the water offers. Pool temperatures are typically 12-18 degrees cooler than body temperature, and water conducts heat away from the body, so exercisers remain cool and comfortable during exertion. Buoyancy creates a feeling of weightlessness, which is perceived as fun by most exercisers. All of these benefits apply no matter what exercise format you are using.
There is a misconception that exercise in water does not burn as many calories as exercise on land. Of course, the number of calories burned depends on many things including how hard the exerciser works, but given the same amount of effort, an exerciser will burn a comparable number of calories in water as on land, and sometimes even more. Dennis Dolny, Ph.D. reports his research on burning calories through water exercise in the Water Immersion Works guidebook, which can be downloaded on the PlayCore website. The Mayo Clinic also lists an estimated number of calories burned for various activities, and water aerobics compares favorably to other forms of exercise.
Water exercise is usually discounted as an acceptable form of exercise for people with osteoporosis because buoyancy reduces the impact compared to land based exercise. But research on water exercise and osteoporosis is ongoing and has found that shallow water exercise can slow the rate of bone loss and improve bone mineral density. Recommended exercises include jumping/rebounding, strength training and using power or force against the water’s resistance. In addition, the research has noted outcomes of improved strength, flexibility, balance and adherence. The best exercise is the one you can stick with! For more information, see Lori Sherlock’s article in AEA’s first quarter 2024 issue of Leader Tools.
Shallow water is the perfect place to work on balance. People who have fallen are often afraid of falling again and they limit balancing activities on land to minimize the risk of falling, further decreasing functionality. But in the pool, the hydrostatic pressure and buoyancy of the water is supportive, reducing the fear of falling. At the same time, water constantly moves, destabilizing movement and requiring multiple adjustments to maintain balance. Good exercises for improving balance are weight shifting, gait training, postural strength training, use of various foot positions, and one-legged movements. If there are muscle imbalances, these can also be addressed in the pool. For more information, check out the Water Exercise Coach blog post and video.
Finally, every type of equipment made for water fitness can be used in shallow water. That includes buoyant equipment such as noodles and foam dumbbells; drag equipment such as webbed gloves, Aqualogix bells, paddles and Aqua Ohm; resistance tubing; steps; drum sticks and more. There are options to please everyone. Shallow water exercise is definitely not just for little old ladies in shower caps!
According to the Statista Global Consumer Survey the Top New Year’s Resolution for 2023 is to exercise more. We all know that exercise is good for us, but we also know that New Year’s Resolutions are frequently broken. Why do people so often stop exercising? According to an article in Diabetes in Control, the reasons are (1) A perceived lack of time, (2) Exercise related injuries and (3) Exercise is not fun (which is often due to starting at an exercise intensity that is too high for their fitness level). Here are some suggestions to deal with each of these problems:
(1) A perceived lack of time. People who successfully incorporate exercise into their lives often dedicate a specific time in their schedule for working out. They plan to exercise at 9:00 AM 3 times a week, or at 6:30 PM after work on Tuesdays and Thursdays. Then they don’t schedule anything else for those times. An easy way to do this is to sign up for a class that is offered at the time that is most convenient for you. People don’t often think of water exercise as an option in January, but exercising in an indoor heated pool has its advantages over going for a jog outdoors in cold weather in the dark. According to an article in Healthy Body at Home, it takes an average of 59-66 days to create a new habit, so make an effort to stick with your class for 2 months.
(2) Exercise related injuries. The hydrostatic pressure of the water slows movement down, which greatly reduces the risk of injury during water exercise. It also reduces the risk of falling. Accidents can happen anywhere though, so make sure your pool is staffed with lifeguards.
(3) Exercise is not fun. Do you remember how much fun you had playing in the water as a child? For many people, water exercise brings back that sense of fun. At the same time you can achieve intensity levels that allow you to meet your fitness goals. That means it is possible to start at an exercise intensity that is too high for your fitness level, which can be discouraging. Instead it is a good idea to start at a moderate level (you could do this for a long time), and progress to working somewhat hard (you are starting to feel it), and then hard (making an effort to keep up), before progressing to very hard with high intensity intervals.
Here are some guidelines to help you work through these progressions. In shallow water the base moves are walk, jog, kick, rocking horse, cross-country ski, and jumping jacks. Walking is good for warming up and cooling down. Jog, kick, rocking horse, cross-country ski, and jumping jacks all have multiple variations. (1) Jog. You can jog with the feet hip distance apart or wide. You can cross the midline in front with an inner thigh lift or cross the midline in back with hopscotch. You can lift the knees in front or the heels in back. (2) Kick. You can kick forward, kick across the midline, kick side to side, or kick backward. (3) Rocking horse. Rocking horse can be done front to back or side to side. (4) Cross-country ski, jumping jacks and all the base moves can be varied by using different arm movements or different foot positions. While performing these moves, your heart rate and breathing rate should increase noticeably. Your muscles will feel like they are working, but you could maintain this level for a while before having to stop. You may compare this to a brisk walk.
Increase the Range of Motion. When working at a moderate pace becomes easier, it’s time to go to the next stage. Large moves take more effort than smaller moves. Increasing the range of motion increases the intensity to somewhat hard. Get the knees high in your jog and pump the arms in big movements. Start your inner thigh lift with the feet wide apart and lift the inner thigh high. Start your hopscotch with the feet wide too. Kick higher – front, side or back. Lift your knees high in front and your heels high in back with your rocking horse. Perform cross-country ski with your full range of motion. Take your feet as wide as possible in your jumping jacks and cross the legs in the center. Focus on achieving your full, pain-free range of motion. At this level your heart rate, breathing pattern and muscles are telling you that you are working hard. You have to breathe through your mouth since nose breathing is not enough to give you the oxygen you need. You are past the point of feeling like you could do the exercise all day.
Add Speed. When increasing the range of motion becomes more comfortable, it’s time to add speed. Faster moves increase the intensity level to hard. The tendency, however, is to decrease the range of motion as speed is increased. You work much harder if you maintain the same full range of motion while speeding up. Pay attention to what you are doing to avoid slowing down. Your heart is pounding, you are breathing hard and you would rather breathe than talk. You can only say 2-3 words before you have to take a breath. This intensity is not comfortable and cannot be maintained for a long time.
Add Acceleration. Once your body gets used to working hard, it’s time to push it up to very hard by adding acceleration to your moves. There are two ways to add acceleration. (1) Accelerate off the pool floor, or jump. Take your jog to a leap and your wide jog to a frog jump. Perform your inner thigh lift and hopscotch with a rebound. Rebound with your kicks as well. Jump and tuck your feet under you with cross-country ski. With jumping jacks, jump and touch your heels together before landing with your feet wide apart. (2) Accelerate against the water’s resistance, or add more force to the move. Take your jog to a steep climb by stretching out your arms and pressing alternate hands down while at the same time lifting the knees high and then pressing the heels down toward the pool floor, as if climbing a steep mountain with trekking poles. Lift your inner thigh with power as you press the opposite hand down forcefully toward the thigh. Perform a high kick powering the leg on the downward phase or power both upward and downward. Kick side to side with arms and legs opposite, adding power to the move. Instead of rebounding as you kick side to side, you can stay grounded, and you might be surprised at how hard it is. Karate front kicks and side kicks also involve using force against the water. Kicks backward, cross-country ski and jumping jacks can all be performed with power. Try the cross-country ski low in the water so that more of your body must push against the water’s resistance. Be mindful about what you are doing because the harder you push against the water, the harder the water pushes back. Forget talking at this level. You may be able to belt out one word at a time, but you don’t want to because breathing is your goal. Your muscles are screaming for oxygen and therefore your breathing pattern and heart rate is rapid. This intensity level is reserved for shorter intervals, and you are so glad that there is a limit.
This description of aquatic exercise intensity levels comes from the Aquatic Fitness Professional Manual. Lesson plans that demonstrate how to progress through these intensity levels can be found in Water Fitness Progressions. Good luck with your New Year’s Resolution to exercise more. See you in the pool!
