The Benefits of water or aquatic exercises are both internal and external, physical as well as mental. Repeated studies have proven that regular exercise benefit all body systems – same is true for water aerobic exercises as well. Water exercises are excellent and less impact stressful alternatives to jogging and various other land-based exercises.

Circulatory System:

The circulatory system in our body benefits immensely from water exercises because of water’s pressure, aerobic activities train the heart to work better and more efficiently, and capillaries improve their ability to exchange oxygen with cells. Immersion and exercise in water increases blood supply to the muscles, their metabolism and respiration rate, while decreasing blood pressure.

A study was done on 125 participants, who exercised in the water 2 to 4 times a week (Cool in the Pool, 1988). The results showed that 80% of the students experienced lower blood pressure and resting pulse rates. It was also noted that immersion in water increases blood supply to muscle tissues and vasodilates the blood vessels.

Cardiorespiratory System:

With regular aerobic exercises, the functional capacity of the lungs increases due to powerful breathing, which in turn also increases the body’s oxygen uptake. Results of various studies indicate shallow water exercise not only leads to significant improvements in VO2, but also the cardio-vascular benefits are like those achieved during land-based exercise, albeit with much less joint stress.

When the body is immersed in water, water’s weight (hydrostatic pressure) provides resistance to the diaphragm, placing equal pressure on all sides. Aquatic pool exercises also improve respiration capacity and can be extremely beneficial for individuals with respiratory problems. Finally, hydrostatic pressure also offsets the tendency of fluid to swell in the lower portions of the body.

Musculoskeletal System:

Aquatic exercises positively impact all the musculoskeletal components:

Flexibility:

When supported by water, muscles are able to work through a greater range of motion, which enhances their flexibility. Also, water facilitates better muscle movement, as it leads to better relaxation and a decrease in pain. The unique properties of water, namely hydrostatic pressure and buoyancy, can be leveraged to increase the range of motion in the joints. Immersion in water increases the viscoelasticity of the joints and decreases joint pressure, which results in greater movements. Many recent studies support the improvement of flexibility through shallow and deep-water exercises.

Muscular Strength and Endurance:

Research shows that land-based exercises are unable to provide the muscle balance that water-based exercises can. Muscular endurance increases more in water because the muscles must work harder against the 360 degrees of water resistance. Similarly, muscular endurance is also enhanced due to the lack of gravity and muscle fatigue takes longer to set in water. By progressively increasing the workload in an exercise program, a person can tone and strengthen their muscles. 

Body Composition:

Body composition is enhanced due to the fat burning effect of the cardiorespiratory segment and lean tissue is increased due to the muscle output against water’s resistance. Aquatic exercises also help improve balance, coordination, trunk and head stability, alignment, and kinesthetic sense. The lean-fat ratio in the body is gradually adjusted to a healthier proportion. Another study also concluded that water depth significantly increases calories burnt during walking.

Skeletal:

Pushing and pulling limbs through the resistance of water can assist in building bone density. Once the bone loss has taken place, no amount of activity or calcium will make it denser again. Bone mineral loss can be restricted by regular workouts and a calcium rich healthy diet. Hence, using water resistance is an effective way to build bone mass and maybe useful in the treatment of bone loss. Bones continue to grow thicker and longer with reasonable load and adequate diet, but if the stress is excessive, it might lead to stress fracture. That’s why water workouts, which can put less stress and strain on the body, works perfectly well for fragile skeletal systems.

Psychological Benefits:

People who exercise regularly look and feel stronger. This affects the mindset and self-esteem in a positive way. Water exercises are exhilarating, and water as a medium offers so much more to everyone. Self-care actions are often increased in water, perhaps because of the alternative stimulation. Aquatic activities naturally provide relief from tension and anxiety. Social, cognitive, and recreational skills improve through interaction with other participants.

Conclusion:

An active and well-exercised person, has more vigor, misses fewer days of work, and lives a more meaningful life. In every way, healthy exercise makes great sense. Water exercises make even greater sense in today’s toxic environment. Besides all the other benefits, pool workouts help your body tone better, create less impact stress and burn more calories as compared to the same exercises done on land. So, it’s a no-brainer that aquatic exercises provide a great alternative to everyone who wants to stay fit and healthy.