by Norma Stamp

Created on: September 09, 2008

Your doctor says you need to exercise. I believe the answer is water fitness. One reason is that water visually shields your body, which makes it great for those participants feeling uncomfortable or awkward.

Research has proven that those who work out in the water enjoy many benefits. They include decreased blood pressure, weight, body fat, impact on joints. Additional benefits are increased strength, flexibility, energy, muscle tone, endurance and self esteem.

Keep in mind that in water, your body is supported making exercises easier and less painful. The buoyancy provided by the water helps to protect your joints from impact.

You'll burn a lot of calories working out in a pool. The body burns 12 calories a minute in the water. Approximately 20 minutes of brisk water walking is equal to 2 hours on walking on land.

Muscles work harder because water resistance is 12-14 times greater than air. We all know that water is powerful. Remember trying to run in the waves at the ocean as a child? That's water resistance at a difficult level. The ordinary pool is not as tough, but the resistance is there too!

When considering how you move through the water, keep in mind that bigger people have to work harder to perform same movement because of bigger plane presented to the water. So what may be perceived as difficult for one person may be easy for another. The beauty of working out in the water is that the exercise can be adapted to work for everyone.

If you are going to begin by yourself, a starting point would be simply to walk. Get into the shallow end of a pool. Walk with large steps, extending your arms and legs in a full range of motion. Be mindful of how your foot lands. Heel then toes - nice and solid. Walk forward to one side and then walk backwards (sculling the water with your hands) to the starting point.

Next, turn sideways and step out to one side, bring your feet together, step out again until you are moving back and forth across the pool.

Don't forget to stretch next. Gently stretch the muscles you will be using.

There are many exercises that can be done in the water. Here are just a few:

* Marching you can put a noodle or buoyant piece of equipment in each hand and push down to your sides for an arm workout.

* Jumping jacks don't panic In shoulder-deep water there is no actual jumping involved. Just move your arms and legs apart and together.

* Leg lifts you will need a noodle or a couple of kickboards for this one. Start out in an L' position. Your back is straight, your bum is down and your legs are together stretched out in front of you. You will need to wrap the noodle around your back or bend your arms and put them on the kickboards on top of the water (one under each arm). Then try to lift your legs up off of the pool bottom as high as you can without losing control. Then lower them. Repeat several times.

If you choose to join a class, water workouts can be easily found in most communities. They are held in fitness centers, YMCA's, local hotels, natatoriums, school pools, rehab centers, parks and recreation centers. If you choose to join a class, water workouts can be easily found in most communities. They are held in fitness centers, YMCA's, local hotels, natatoriums, school pools, rehab centers, parks and recreation centers.

Obese individuals who combine water exercise with healthy eating will definitely see results. Aquatic programs can be geared to accomplish your fitness goals and you don't even need to know how to swim.

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