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Welcome to the watery world of fitness, where the pool is your gym and every stroke counts. You've probably heard about the wonders of water exercise, and let's face it, who wouldn't want to work out in a setting that makes you feel like a majestic mermaid or a sprightly dolphin? But the big question looms: can water exercise really help you lose weight?

1. The Buoyant Truth

First off, let's talk about the buoyancy factor. When you're in water, you feel lighter, and that's not just because of your carefree spirit. Water buoyancy reduces the impact on your joints, making it an excellent choice for those with arthritis, back problems, or pregnant women. But here's the kicker: less impact doesn't mean less calorie burn. In fact, it's quite the opposite.

2. Resistance is Futile (or Is It?)

Water is denser than air, which means every move you make requires more effort. It's like having a gentle, invisible trainer pushing you to do better. This resistance helps in building muscle strength and endurance. More muscle equals a higher metabolism, which means you'll be burning calories even when you're not in the pool. How's that for a splash of good news?

3. The Calorie Conundrum

Now, let's talk numbers. A study by the Aquatic Exercise Association found that you can burn anywhere from 400 to 500 calories per hour with vigorous aquatic exercise. Of course, the actual number depends on factors like your weight, intensity of the workout, and whether or not you're secretly a mermaid (just kidding on the last one...or are we?).

4. Wave Goodbye to Boredom

One of the biggest enemies of weight loss is boredom. If you're bored, you're less likely to stick to an exercise routine. Water exercise is anything but boring. With a variety of activities like water aerobics, lap swimming, and even underwater spin classes, you'll be too busy having fun to realize you're working out.

5. The Cool Factor

Exercising in water keeps your body cool, (we aren't talking about hot tubs here), reducing the chances of overheating and allowing you to exercise for longer periods. This is especially great for those hot summer days when the mere thought of jogging makes you break into a sweat.  One more bonus, the colder the water the harder you will have to workout to stay warm.  

Conclusion: Making a Splash in Your Weight Loss Journey

In conclusion, water exercise is not just a refreshing way to work out; it's also an effective tool in your weight loss arsenal. By combining cardiovascular workouts with muscle-building resistance, aquatic exercise offers a double whammy that can help you achieve your fitness goals. So, grab your swimsuit, and let's make a splash in the journey towards a healthier, happier you!

 Remember, the best workout is the one you enjoy, because let's be honest, if it's not fun, it's not going to float your boat. Happy aquasizing!

Do you want to get a great cardio workout without the risk of impact injury? Pool running might be the perfect solution! Pool running is an innovative form of exercise that can provide you with the same cardiovascular and muscular benefits as outdoor running, but without the impact on your joints. There is greater resistance depending on the depth you are in, your running tempo, and what exercise equipment you choose.

Pool running is a simple yet effective form of exercise that requires minimal equipment. All you will need is a swimming pool and some basic pool exercise gear like a swimsuit or form-fitting workout garments. You might also need a pool noodle or a belt, and perhaps a pair of arch-supporting water shoes, depending on the depth of pool running you wish to do. Adding some handheld pool exercise equipment can really amp up your cardio workout.

There are several different pool running techniques you can use to maximize your workout. Running in place underwater is a great way to get your heart rate up and burn some calories.

Start with a warm-up. In general, dynamic stretching such as marching, jacks, leg curls, and lunges for 5 to 10 minutes is a great way to get started.

End with a cool-down. Depending on the temperature of your pool, you can do some static stretches (warm water) or dynamic stretches (cold water).

Use a pool noodle or pool belt for flotation and/or extra resistance to increase cardio. Just use your arms along with your legs for a more aerobic full-body workout.

Change up your water depth. Running in place in different depths dramatically changes the outcome and your experience.

For instance, if you want vigorous aerobic exercise, you will want to run fully suspended in the deep water. That means your feet don’t touch the pool floor. Fully suspended exercises like deep water running will need flotation equipment. You may want to adjust your depth so that you can feel your feet underneath you for better balance.

As you get shallower in the water, gravity starts having a stronger influence on your body. This can have the effect of improving the strength of your ankles and feet as you rebound. You may not want to run in place, but rather travel across the pool. Traveling across the pool is more challenging due to the forces of water.

One of the laws of water is that the faster something moves, the greater the resistance. Therefore, if you run to a tempo that is 76 bpm (beats per minute), you will find your exertion is moderate. Do the same exercise at 132 bpm, and you’ll find that your exertion is much more intense compared to your exertion on land.

Increasing the surface area has the same intensity-building effect. This is what pool exercise equipment is for. Finding your sweet spot is a bit of an experimental process.\

Pool exercise equipment comes in three forms: flotation (buoyant) equipment, resistance (drag) equipment, or both forces (combo). Dumbbells are very common and are held in your hands while running. Some are made of foam, have rounded edges, and are primarily used for their flotation resistance. Combo dumbbells, such as triangle-shaped, give you resistance when you push against the flat side. Resistance handbells and paddles are made out of hard plastic and provide no flotation resistance. Their purpose is to increase the surface area that you are working against (drag).

They come in different sizes. For running, choose smaller sizes over larger sizes and pick up the tempo of your run when you feel you are ready to take it to the next level.

Don’t use any handheld pool equipment while running if you have shoulder, elbow, or wrist issues; use webbed gloves instead. Bathing-suit material gloves are great for adding resistance. They are small, light-weight, and travel easily.

Without using a flotation belt or pool noodle, you will be struggling to keep your head above water, decreasing the efficiency of the exercise and your enjoyment of pool running. The preferred equipment is a belt. It provides enough flotation so you’re not struggling and the greatest mobility. Straddling a pool noodle will keep you afloat but doesn’t give you the control or the abdominal activation of a belt.

Ankle cuffs provide the same benefits as handheld equipment. Use either flotation cuffs or resistance cuffs to make your run more challenging.

As with any form of exercise, safety should be your first priority. It is a common assumption that you can’t hurt yourself pool running. However, poor posture and bad body alignment will strain the wrong muscles. Therefore, keep your powerful posture, engage your core to stabilize your spine, and make sure to listen to your body if you start to feel any pain or discomfort. Wearing water shoes increases your enjoyment and safety in pool jogging. They protect your skin plus help ensure your arches and ankles are in proper alignment.

Pool running is a great way to get a low-impact cardio workout without the risk of joint or muscle injury. Not only is it a great way to stay in shape, but it can also be a fun and relaxing way to enjoy the water. With the proper technique and safety measures, you can maximize your workout and reap the benefits of pool running.

If you are looking for more variation in your pool running routine, you may want to consider using the Ability Fix app. This app includes a variety of pool running exercises, as well as helpful instructional videos. All exercises and workouts are categorized by a person’s mobility level. With the help of the Ability Fix app, you can take your pool running to the next level.

As we age, our bones become weaker and more fragile, increasing the risk of fractures and other medical issues. To combat this, exercise is a key factor in maintaining healthy bones and preventing age-related bone loss. Aquatic exercise has become increasingly popular in recent years, and can be a great way for older adults to stay active. But does aquatic exercise actually help improve bone mineral density (BMD) in the elderly? A recent systematic review and meta-analysis investigated this question and the results provide encouraging news.

The review included 18 studies which evaluated the effects of aquatic exercise on BMD in older adults. The results showed that there was a small to moderate increase in BMD in the lumbar spine, hip, and total body among participants who did aquatic exercise. This suggests that aquatic exercise can be a beneficial exercise modality for increasing BMD in the elderly population.

The authors suggest that the positive effect of aquatic exercise on BMD may be due to a combination of factors. Firstly, the resistance of the water helps to build muscle and strength, which in turn can increase BMD. Secondly, the buoyancy of the water helps to reduce strain on the joints, allowing for a more comfortable and enjoyable workout. Thirdly, the water temperature helps to relax the muscles and increase blood flow, which can also contribute to increased BMD.

The findings of this review provide important evidence for the potential benefits of aquatic exercise for older adults. Not only can aquatic exercise help to increase BMD, but it is also easy on the joints and can be enjoyable and relaxing. This makes it a great option for those who may not be able to tolerate more strenuous forms of exercise due to age or other factors.

It is important to note that the findings of this review should be taken with a grain of salt. While the results suggest that aquatic exercise may be beneficial for increasing BMD in the elderly, more research is needed to confirm these findings. Furthermore, aquatic exercise should always be done with the guidance of a qualified fitness professional to ensure safety and effectiveness.

In conclusion, the results of this systematic review and meta-analysis suggest that aquatic exercise may be a suitable exercise modality for increasing BMD in the elderly population. While more research is needed to confirm these findings, aquatic exercise can be a great option for older adults who may not be able to tolerate more strenuous forms of exercise.

Kumar, P., Mishra, K., Mishra, K., & Tripathi, A. (2021). The effect of aquatic exercise on bone mineral density in older adults: A systematic review and meta-analysis. ResearchGate. doi:10.13140/RG.2.2.32209.89716

Anyone who has been through a Medically Supervised Exercise Program will likely tell you that they achieved great success while they were in the program. Physical Therapy and Cardiopulmonary Rehabilitation are two common examples of these programs. Patients are ofter referred to them after sustaining a serious injury, undergoing surgery or addressing a chronic condition where their functional capacity is severely diminished. The most common issue with these programs is patient compliance with home exercise and continuation of exercise plans once program is completed.

As a health practitioner, it’s extremely frustrating to see your patient’s make large improvements in their health and then see their gains erased due to lack of compliance with their continuing exercise plans. This ofter happens because people need reinforcement to encourage them to continue. Often people benefit greatly from the community and social aspect of Physical Therapy and Cardiopulmonary Rehabilitation. An easy solution to ensure continued success after completion of either of these programs is to encourage patients to join a group fitness class comprised of individuals who have gone through similar experiences. Some local hospitals and community centers offer programs that are specifically designed for people with these types of health issues. Health practitioners should be aware of these programs and encourage their patients to join them several weeks before their treatment has concluded to ensure a smooth transition to exercising on their own.

For more tech savvy patients, health practitioners should encourage continuing exercise plans through apps and web-based programs that have robust social communities. Strava is an example of a running and cycling based app that has an excellent social sharing platform. Recreational athletes have the ability to follow, challenge and encourage one another which directly leads to increased compliance. Ability Fix is another great example of an application that encourages social interaction and sharing for aquatic exercisers. They also offer a robust video library where you can learn aquatic exercises specifically tailored to each users ability and fitness level. Modern day health practitioners have a responsibility to leverage these types of technologies to encourage their patients to continue with their exercise programs.

If you're a patient in a Medical Exercise Program be sure that you inquire about local recourses prior to ending treatment. Also don’t be afraid to ask about apps, websites and other technology based solutions that encourage a variety of exercises. Remember, you worked hard to achieve all of your health improvements and you need to leverage every resource you can to keep them.

About Ability Fix

Regardless of your current physical ability level, Ability Fix offers customized water aerobics classes to help you reach your goals. The award-winning app is the ultimate companion for your water aerobics regimen and guides you through a series of aquatic exercises to help improve your balance, strength, flexibility, and cardio. Whether you’re seeking a low-impact way to help improve your mobility or need a high-intensity cardio burn, Ability Fix is for you. The app works with a variety of devices, including laptops, tablets, smartphones, and smart TVs. Optional waterproof Bluetooth headphones allow you to listen to instructions for the exercises. With 50 water aerobics exercises and three Ai Chi routines launching at the start of 2020, Ability Fix is ready to help you create the ideal water aerobics routine for your needs. 

For more information about Ability Fix, visit www.abilityfix.com

We‘re all built differently, and all have different needs. As such, our exercise regimens should be built to accommodate our current fitness levels and range of motion, as well as support our overall goals. Although you have many choices in the fitness world, water aerobics exercises are among the most forgiving on the joints while still being effective. Plus, if you have access to a pool, you don’t need much else to get an effective workout that helps you improve your mobility, enhance your flexibility, build strength, and burn calories. 

What’s your fitness goal, and what level of mobility are you’re at? Let’s take a closer look, so you pick the right workouts before you dive in.  

Levels 1 and 2

If exercising on dry land is difficult due to joint, balance, or mobility issues, try water exercise at the lower levels. Water provides buoyancy, which can help take the load off of your joints. In addition, the drag of the water has enough resistance to help you build your confidence, range of motion, and strength in a low-impact environment. Along with improving your physical abilities, your confidence and independence will grow too. Whether you try water exercise as a part of your physical therapy routine or just want to reduce stiffness in your joints, this is where to start. Often, at this level, motion is lotion.

Levels 3 and 4

Moving to the next levels, if you’re committed to living an active lifestyle as you get older, these levels of water aerobics can help you achieve your goals while being gentle on your body. As we age, exercise is crucial to helping us feel our best both physically and mentally, but high-impact exercises can be difficult. Water aerobics will give you a challenging workout without the discomfort of impact. So, if movement isn’t a problem for you, but you feel achy after a hike or working in your garden, water aerobics could be your new favorite exercise method to help you retain the ability to do all the activities in your daily life.

Level 5

The beauty of water aerobics is that it’s one of the most adaptable exercise methods. Whether or not you have mobility limitations or are a high-performance athlete, there’s a routine for everyone. At level 5, you’re in better than average shape, without any long term injuries or physical limitations, and are capable of handling high-intensity interval training (HIIT). Although, to the casual viewer, water aerobics might not seem like an intense workout, once you jump in the pool and start working through the routine, you’ll see why it’s a go-to for many high-performance individuals.

Final Considerations 

Whether you need help getting your movement back or want to supplement your intense workout regimen with something new, water aerobics is for you. It’s easy to get started: all you need is a pool and an award-winning training program matched to your skill level.

About Ability Fix

Regardless of your current physical ability level, Ability Fix offers customized water aerobics classes to help you reach your goals. The award-winning app is the ultimate companion for your water aerobics regimen and guides you through a series of aquatic exercises to help improve your balance, strength, flexibility, and cardio. Whether you’re seeking a low-impact way to help improve your mobility or need a high-intensity cardio burn, Ability Fix is for you. The app works with a variety of devices, including laptops, tablets, smartphones, and smart TVs. Optional waterproof Bluetooth headphones allow you to listen to instructions for the exercises. With 50 water aerobics exercises and three Ai Chi routines launching at the start of 2020, Ability Fix is ready to help you create the ideal water aerobics routine for your needs. 

Would you be surprised to learn that, for some, water exercise may help serve as an effective, natural drug free pain reliever? For people looking for a more holistic approach to pain relief, water aerobics exercises can be an excellent way to deal with mobility challenges and may help reduce pain, among other benefits. 

If you’ve ever been injured or dealt with chronic pain, the low-impact nature of water-based exercising can help you relax, feel less discomfort, and improve your fitness. Here are a few detailed benefits of aquatic exercise for pain relief and how you might benefit from water aerobics (aquatic workouts). 

Water Alleviates Gravitational Pressure 

Gravity can be a real drag sometimes—mainly because it’s constantly exerting force against your body. When the body is submerged in water, however, you may alleviate gravitational pressure by up to 90%. When you decrease weighat-bearing by that much, it can help to release tension throughout the body. 

With less tension, inflammation may decrease and the joints may also be given a chance to replenish synovial fluid, simply by moving. People are often able to retrain their muscles, may improve joint mobility, and can experience a greater range of motion. The buoyancy of water is a refreshing break from the constant force of gravity. 

Hydrostatic Pressure May Be Beneficial 

Hydrostatic pressure is due to the force of gravity exerted on the immersed body by fluid molecules. Hydrostatic pressure is directly proportional to depth measured from the surface. If you’ve ever gone scuba diving, you’ve probably noticed that the deeper you go, the more pressure you feel in the ears, for example. That is hydrostatic pressure in a nutshell. 

In terms of aquatic exercise, being underwater up to your chest should feel slightly compressing, which may be good for improving circulation and heart and lung function. Hydrostatic pressure also may help reduce sensory stimulation associated with pain to offer more relief. The pool may also be a place to feel safer, which reduces the perception of danger to your nervous system.

Release of Endorphins 

Endorphins are nature’s way of helping your body relax and feel less stress. People who regularly exercise often get a positive mood boost. It’s not only runners who get to experience the phenomenon known as “runner’s high.” The rejuvenating nature of water combines both physical and psychological benefits in part because endorphins make you feel happier and calmer. 

Just like any form of exercise, aquatic workouts can be as hard or as easy as you make them. If you want to improve your range of motion, strength, and help reduce pain all while getting a great cardio workout, use the water to your advantage. Land-based activities aren’t the only way to get in shape! 

About Ability Fix

For when you want the benefit of water aerobics classes on your own schedule, Ability Fix is an award-winning mobile app that provides an accessible way to get fit regardless of your current physical ability level. Using any body of water, participants are guided through easy-to-understand aquatic exercises that may incrementally improve balance, flexibility, strength, and cardio with less pain. App users can customize their own routine or select a predefined workout with any device, including smartphones, laptops, tablets, smart TVs, and Bluetooth headphones. The Ability Fix aquatics fitness app officially launched at the beginning of 2020 with 50 exercises and three Ai Chi routines. The forgiving water environment is fun, effective, and you can make your aquatic exercise routine as challenging as you’d like. 

Learn more about Ability Fix at www.abilityfix.com

We’re excited to announce winning the Global Health & Fitness Award (GHP): Best Aquatic Fitness App Developers 2019 Award! 

Global Health and Pharma (GHP), is an international information platform & multi-disciplinary health network.  

GHP acknowledged, 

“Unique to the market, Ability Fix is one of the first specifically aquatic fitness apps, making it an ideal solution for anyone working on improving their fitness in the water.” 

GHP also noticed the app’s usefulness for healthcare professionals and caregivers; 

“Whilst the app will have a diverse following once launched and can be used in a number of applications, it is particularly beneficial for medical professionals, or caregivers, as it allows them to create an exercise routine specifically tailored to their client and then share it with them.  All the exercises are created as an individual file and can be played in any order, much like a music playlist.  This makes it possible for Physical Therapists to easily recommend a post-treatment exercise regimen.  It is also easy enough that an adult child could help an ailing parent get the exercise they need.”

Ability Fix is set to launch at the beginning of 2020!  We’re launching the app with 50 exercises and three Ai Chi routines.  Users can enjoy the benefits of aquatic fitness in any body of water using speakers, or Bluetooth headphones.  

Our water exercise app works with any device, including laptops, tablets, cell phones, Smart TVs, casting, and Bluetooth devices.  All exercises are categorized for your ability level and are designed to accommodate all types of impairments if you have any.  You can select from predefined workouts or customize your own routine based on a variety of criteria.  Then, go into a pool and listen to the entire workout through speakers or waterproof Bluetooth headphones, just as if you were being taught live by a professional aquatic instructor. 

We're extremely honored to have been recognized by GHP in this way.  

A healthy immune system is a vital component of health. Most of us are aware of things that decrease our immunity: poor hygiene, psychological stress, lack of sleep and poor nutrition. Exercise is something that can have a substantial impact on immunity, but the relationship between the two is not straight forward. Let’s take a closer look at the impact that various exercise regimens have on immune function and health.

Researchers have established a strong relationship between moderate exercise and immune function. The average US adult will develop 2-3 upper respiratory infections each year.  These numbers are significantly reduced in populations that participate in regular exercise. Individuals who participate in moderate aerobic exercise for approximately 30 min per day, 4-6 days per week reported 50% less upper respiratory infections each year. This is due to an increase in the production of macrophages (cells that fight and consume bacteria) stimulated by exercise which ultimately results in increased immunity.

High intensity exercise is associated with a much different immune response. When researchers examined the effects of high intensity workouts (>90% target heart rate) a decrease in immune function was reported. For approximately 48-72 hours after the completion of a high intensity exercise session immune function is compromised. This is due to the release of stress hormones like cortisol and adrenaline that are associated with increased physical and psychological stress. These stress hormones cause a decrease in T-cell production, resulting in a decreased ability to fight off infection. As a general guideline, avoid intense exercise if you’re not feeling well in order to keep your immune function intact. If you do complete a high intensity workout, make sure you give yourself 48 hours to recover before attempting another high intensity workout - your immune system will thank you for it.

What about completing moderate exercise if you’re already sick? It depends on your symptoms. If you have a fever, swollen glands, or excessive fatigue, avoid exercise and rest as much as you can. If you you lack those symptoms, mild to moderate exercise may help you feel better mentally, but won’t likely increase your immune response. So if you just have a mild to moderate cold and some congestion feel free to exercise - just don’t expect it to expedite your recovery.

When it comes to exercise modality, research does not suggest that any particular exercise type is superior to another. What is most important is participating in regular aerobic exercise. Cycling, walking, running, swimming and water exercise are all proven to support increased immune function when performed at moderate intensities. If you need help identifying a moderate intensity for your exercise program, consult a health professional. Some exercise applications can also help guide you through setting up exercise programs for moderate exercise. Ability Fix is an aquatic exercise application that guides you through a complete fitness assessment and makes recommendations for moderate aerobic exercise based on your fitness level and capabilities. Applications like this make it easier to complete moderate aerobic exercise appropriate for supporting immune function.

When exercising to improve immune function it is important to regularly exercise at appropriate intensities. Moderate exercise is most effective in promoting a healthy immune system through increased production of white blood cells. If you do participate in high intensity exercise, be sure to give yourself a rest day afterwards to recover. Remember, exercise is just one component of immunity. Make sure you’re doing as much as you can to support your immune system: practice good hygiene by regularly washing your hands, eat nutritious food with plenty of micronutrients, stay hydrated by drinking lots of water and get plenty of sleep. You may not be able to completely avoid getting sick, but you’ll be well equipped to fight off any bacterial or viral infection that comes your way.

About Ability Fix

Ability Fix offers customized water aerobics classes to help you reach your goals. The award-winning app is the ultimate companion for your water aerobics regimen and guides you through a series of aquatic exercises. Whether you’re seeking a low-impact way to help improve your mobility or need a high-intensity cardio burn, Ability Fix is for you. The app works with a variety of devices, including laptops, tablets, smartphones, and smart TVs. Optional waterproof Bluetooth headphones allow you to listen to instructions for the exercises. With 50 water aerobics exercises and three Ai Chi routines launching at the start of 2020, Ability Fix is ready to help you create the ideal water aerobics routine. 

For more information about Ability Fix, visit www.abilityfix.com

Anyone who exercises regularly wants to make certain that they are monitoring their workout intensity in order to ensure proper progression. Many exercisers will measure intensity by monitoring heart rate and attempting to stay in their target heart rate training zone. Other exercisers will gauge intensity by metrics such as speed or pace. Both heart rate and pace are useful for gauging intensity, but setting target goals for each of these has drawbacks when it comes to progression and overtraining.

Every regular exerciser or athlete will tell you that they have good days and bad days when it comes to training and working out. This happens for a variety of reasons. The heart rate response to exercise tends to be different depending on circumstance. For example, exercising in heat will cause an elevated heart rate response at any given intensity due to blood volume lost through sweating (sweat is simply filtered blood plasma). If blood volume is decreased, the heart then needs to beat faster to deliver sufficient oxygenated blood to the working tissues.

Another reason for varying heart rate responses involves how hard you train from day to day. Undergoing consecutive hard workouts can be taxing on the body, and some recovery time is usually necessary. When we train hard multiple days in a row, certain hormones that promote increased heart rate will remain elevated in the body. This can result in higher heart rates than expected. This can easily happen to exercisers if they are continuously trying to hit speed or pace goals despite feeling tired or overworked.

An excellent solution is to gauge intensity by using a Rate of Perceived Exertion Scale (RPE). This allows for a subjective measure to assess how hard you’re working. The Borg Scale is the most common RPE scale that ranges from 6-20, where 6 is associated with rest or no effort at all and 20 is an absolute maximal effort. Most people will perform aerobic exercise at a moderate intensity of ~12-14 on the Borg Scale. If you feel like you’re getting burned out by trying to workout at a specific heart rate or pace, try gauging intensity by RPE instead, and track RPE from workout to workout. This allows you to tailor your workout to how you're feeling on a given day, and ultimately decreases the risk of overtraining or burnout.

Let’s look at another situation where RPE can be extremely useful: heart rate lowering medications. Many people take medications such as beta blockers that lower heart rate at any given intensity. This can make it difficult to assign target heart rates when exercising. If you utilize RPE instead, you can assign a training intensity without having to account for how the heart may respond to a rate lowering medication.

It should be noted that aquatic exercise can also significantly alter heart rate response. When exercising in water more blood is circulated back to the heart due to the near weightless environment. In other words the heart doesn’t have to work as hard, because it doesn’t have to push blood against the force of gravity. This therefore increases stroke volume - the amount of blood pumped out the heart with each beat. Since more blood is being pumped from the heart with each beat, your heart rate will therefore be slower, even though your muscles may be working equally as hard as they would be on land. The effect is more pronounced as the depth of the water increases. This gives excellent reason to use RPE to gauge intensity, as heart rate response in water can be extremely variable. As a side note, if you’re new to aquatic based exercise, make sure you consult a professional instructor or attend a class before attempting it on your own since it can be quite different from land-based exercise. There are even aquatic-based exercise applications such as Ability Fix that can help guide you through workouts and provide expectations for your exercise response.

When gauging workout intensity it is important to consider many factors. Pace and heart rate can be very useful, however they should be used in conjunction with RPE in order to prevent burnout and overtraining. Make sure that you are tracking your Rate of Perceived Exertion with every workout, and if you find yourself becoming exhausted trying to achieve target heart rate or speed goals slow down and listen to your body.

Aqua Yoga is a form of yoga that is done in water. It is a great way to do a variation of your regular yoga practice.

The general assumption is you are going to get your hair wet. When I first heard about doing yoga in a pool my mind went to a down dog drowning pose.  As a person who hates to get their head wet, I’m not a swimmer, I imagined that this would be torture for me.

Thankfully, that’s not what happened.  My logical mind told me that there’s no way anyone would attend an Aqua Yoga class if their head were under water.  So I decided to learn how to teach a water yoga class for my clients at Paradise.

What I found was a truly enjoyable experience.  Drowning and being tortured weren’t a part of the practice at all.  In reality it was a fun, floaty, comfortable yoga workout with none of the imagined pains.  After years of teaching yoga on land, this felt like a gentle massage,  water helping to hold me up, and I didn’t have gravity pushing my body to a crash.

If you want to try Aqua Yoga I highly recommend finding a class, having an instructor is the way ideal to get started.  But, there really are not enough water yoga teachers and you may find it difficult to attend a class near you.  So, here’s what you need to do yoga in your own pool.

Before beginning your practice, you’re going to want to make sure you are comfortable in the water.  Turn up the heat to about 90 f, or put on insulated swim wear or a wetsuit in cold temperatures.  If the pool is outdoors remember your sunglasses, a protective hat, and wear sun screen.  (Our pools at Paradise are indoors plus we heat them to 92 f.)  Have a water bottle poolside for when you get thirsty. And finally, get into your pool at about waist deep to chest deep.  All poses described here are done at this depth.

Now try this simple routine. You can follow it using just your body and the support of the water:

1. **Warm-up**: Begin by warming up your body. You can do this by walking in the pool, changing directions, backwards, lsideways,  using longer and longer strides.  Be sure you are using your whole foot with each step.  Walk and slowly swing your arms back and forth, in and out, front and back, explore big moves that just feel right. Be aware of your breath flowing comfortably, in & out slowly through your nose; ribcage to belly expanding as you inhale; core engaging you exhale. Breath cycles done like this will flow continuously, connected to your mental focus and connected to your body’s movement. Do this for about five minutes or until you feel warmed up.

2. **Mountain Pose (Tadasana)**: Stand straight, feet hip-width apart and neutral in their alignment with your knees. Let your arms relax by your sides, they might be floating on the surface of the water. Soften your knees, feel your weight equal on both legs. Focusing your eyes on something stable in front of you may help your balance. Feel your feet on the floor, create a tripod balance at your heel, ball of the foot above your big toe, and the ball of the foot above your little toe. To increase your stability lift your toes, root your tripod feet—lifting the arches— wiggle them, then set your toes down wide on the pool floor. Maintain this pose for about 3 to 5 breath cycles.  Mountain Pose is your home base, you may return to this pose at any point in a yoga workout.

3. **Tree Pose (Vrikshasana)**: Starting from Mountain Pose, put your weight to your right foot. Bend your left knee, pivot at your hip to turn it outward, and place the sole of your left foot anywhere on the inside of your right leg except pressing on the knee. You can use the pool wall for balance if needed. Feel your right foot’s tripod balance on the pool floor. Arms can reach overhead to build up your balance challenge.  Hold for 3-5 breath cycles, then switch sides by returning to Mountain Pose, weight on your left foot, pivot your right knee outward, etc.  Ideally you have the same balance, strength, and range of motion on the other side.

(Return to Mountain Pose to transition to the next move.)

4. **Warrior II (Virabhadrasana II)**: Stand with your feet wide apart. Turn your right foot out to the side and bend your right knee. Stretch out your arms so they're parallel to your legs, one reaching forward, one reaching back in a T shape. Turn your head to look over your right hand. Hold for 3-5 breath cycles. Then switch sides by going to Mountain Pose, stepping wide, repeating everything on your left side.  Create symmetry between both sides as you find your footing.

(Return to Mountain Pose to transition to the next move.)

5. **Chair Pose (Utkatasana)**: In a standing position, imagine sitting back into a chair. Find a depth that allows you to have both feet on the floor. Keep your knees over your ankles, and float your arms out wide in a T position.  To increase challenge raise your arms overhead, draw your shoulder blades into your ribcage, away from your ears. The water will help support you in this pose. Hold for 3-5 breath cycles.

(Return to Mountain Pose to transition to the next move.)

6. **Corpse Pose (Shavasana)**: Finally, your “cool down” is a balance of relaxation and meditation. By simply floating on your back, taking in the sensation of the water against your skin, and breathing deeply.  If you are not comfortable floating, like me, you can use the pool wall or the pool stairs and be relaxed onto them. (Use small noodles under your body if you like but they are not needed.) Do this for about five to ten minutes or until you feel ready to stand up, flex your toes & fingers, and stretch your body.

Safety is paramount, and you should only attempt these poses if you are comfortable in the water. Practice within your level, but you knew that already.  A yoga practice is NEVER supposed to be “no pain no gain”.  Instead it is a safe exploration of self-actualization. It's so very important to respect your body's limits and not push into any poses that cause discomfort, pain, or an inability to breathe easily.

Remember, the goal of Aqua Yoga, like traditional yoga, is not only physical conditioning but also mental relaxation and mindfulness. Enjoy the soothing effect of the water and the gentle, low-impact workout it provides.

We do not have Aqua Yoga for a variety of Ability Levels in our app yet.  We have plans to add yoga, in the meantime try Ai Chi.  They are both mind - body practices.

Hello, Splashy Seniors!

Are you finding it hard to stay motivated in the wonderful world of aquatic exercise? As you probably already know, as we embrace our golden years, staying active is key to keeping our sparkle. What better way to do it than by enjoying a refreshing swim or water workout? But, let's face it, sometimes sticking to a new exercise routine can feel a bit like trying to thread a needle during a boat ride – a bit wobbly! Don't fret, though. I've got some buoyant tips to help you stay afloat in your aquatic fitness journey.

1. Make It a Date!

Just like you wouldn't miss a bingo night or a coffee catch-up, schedule your pool time. Consistency is your friend here. Whether it's a morning dip or an evening float, having a set time helps turn exercise into a habit. And who knows? You might just become the most popular fish in the pool!

2. Slow and Steady Wins the Race

Remember, we're not training for the Olympics here. Start with achievable goals. Maybe aim for a 30-minute session to begin with, and then gradually increase as you feel more comfortable. It's not about how long you're exercising but enjoying the journey  will lead to consistency and long term mobility.

3. Variety is the Spice of Life

Doing the same old routine can get as dull as watching paint dry. Mix up your workouts – try some gentle water aerobics, a relaxed swim, or even a water-based Ai Chi session which you can select in the Ability Fix app. Keeping things interesting will make you look forward to your pool time.

4. Keep a Captain's Log

Track your progress. It can be as simple as jotting down notes in a diary. Note how you feel after each session, how long you were in the pool, or any new exercises you tried. Watching your progress can be incredibly motivating.

5. Find a Water Exercise Buddy

Everything's better with friends, right? Partner up with a fellow water enthusiast. It's more fun, and you're less likely to skip a session when someone else is counting on you.

6. Treat Yourself

After a good week of sticking to your routine, reward yourself. Maybe a relaxing afternoon reading your favorite book, or how about a nice healthy meal? Try to avoid rewarding yourself with foods that you know are unhealthy. You’ve earned the reward, but it’s no excuse to backslide on the benefits!

7. Remember Your 'Why'

Whether it's to stay healthy, keep flexible, or just for the sheer joy of it, keep in mind why you started. Your dedication can be an inspiration to others and a reminder to yourself of your commitment to your health.

And remember, it's okay to have off days. The key is to get back into it without being guilty for missing a workout or two. You're doing something wonderful for yourself, and every little bit counts.

Stay Splashing, Seniors!

Group fitness instructors often make the mistake of recruiting anyone who is willing to participate in their class with little to no regard for their fitness levels or capabilities. This often leads to a large discrepancies in group exercise classes, where part of the class is struggling to keep up, while others are not being sufficiently challenged. The results are ineffective workouts for everyone, which ultimate leads to high attrition.

As instructors, we need to screen our participants prior to putting them into classes. Personal trainers often do a great job of conducting a battery of fitness tests prior to beginning one on one training programs, but sadly they rarely put in the time to conduct any fitness testing at all before recommending group exercise classes to individuals. Many people are simply not proficient enough with exercise to participate in these classes. That puts them at risk of feeling inadequate and ultimately discourages them from continuing with the class. Even worse, someone who is not physically ready for an intense exercise class is at a high risk of injury.

So how can we build a group exercise program to promote safety, decrease attrition and increase result? We need to use all available tools at our disposal to screen participants and assess their fitness levels. We can then develop classes taught specifically to varying abilities. We should put participants through quick, but effective testing such as simple gait analysis, squat testing, or general functional movement screenings. If more time is available fitness professionals can use more traditional muscular strength, endurance and flexibility testing. A battery of fitness tests can generally be conducted in less than 15 minutes, and that small investment in time may lead to a much better experience for your participants.

Technology can assist us in expediting this process. Apps such as Ability Fix offers simple screening questionnaires which can help identify areas of weakness and recommend appropriate water-based exercises for various fitness levels. Users can then feel confident that they are performing exercises that will help improve their fitness without fear that they will injure or overexert themselves. Options like can help clients and fitness class goers identify their own strength and weaknesses, which they can then report back to instructors.

If your group fitness classes are struggling, maybe it’s time to reflect: Are you assessing fitness levels prior to recruiting participants? Are the participants in your class at similar levels? And is your class content appropriate for the types of participants you’re recruiting? Remember, people get results when they feel challenged, but are confident in their abilities. Make sure you’re designing multiple classes for multiple fitness levels. It’ll pay off in the long run.

About Ability Fix

Regardless of your current physical ability level, Ability Fix offers customized water aerobics classes to help you reach your goals. The award-winning app is the ultimate companion for your water aerobics regimen and guides you through a series of aquatic exercises to help improve your balance, strength, flexibility, and cardio. Whether you’re seeking a low-impact way to help improve your mobility or need a high-intensity cardio burn, Ability Fix is for you. The app works with a variety of devices, including laptops, tablets, smartphones, and smart TVs. Optional waterproof Bluetooth headphones allow you to listen to instructions for the exercises. With 50 water aerobics exercises and three Ai Chi routines launching at the start of 2020, Ability Fix is ready to help you create the ideal water aerobics routine for your needs. 

For more information about Ability Fix, visit www.abilityfix.com

Old Beliefs vs. New Realities

For generations, we've been told a familiar pre-swimming mantra: "Wait an hour after eating before you swim!" This pearl of wisdom has been as much a part of summer as sunscreen and flip-flops. But is this advice as solid as we've been led to believe, or is it time to reassess these old-school guidelines?

The Truth About Eating and Working Out in The Water

Modern understanding tells us that the old hour-long wait might be overkill. The concern was that blood flow would be diverted to the stomach for digestion, potentially leading to muscle cramps. However, this is more myth than reality for most people. The truth is, eating a light snack before swimming can actually be beneficial, providing the energy needed for those laps. The key is moderation and timing – a light snack 20-30 minutes before swimming can be more helpful than harmful.

Swimming or Water Exercise vs. Land-Based Workouts

When we compare swimming or water workouts with land-based exercises, there are some key differences to consider, especially regarding pre-exercise eating.

1. Intensity and Type of Exercise: High-intensity workouts like running or Zumba demand more energy, making a pre-workout snack more crucial. In contrast, a leisurely swim might not require the same energy boost.

2. Digestive Comfort: On land, especially during high-impact activities, a full stomach can lead to discomfort or stitches. In the buoyancy of water, this is less of an issue, but overeating can still lead to bloating or nausea.

3. Hydration: Regardless of the exercise medium, hydration is crucial. However, swimmers might not feel as thirsty as those sweating on land, making it essential to consciously hydrate before hitting the pool.

The Verdict on Eating Before Exercise

So, should you eat before exercise, whether it's swimming, running, or a Zumba class? Yes, but with a few considerations:

1. Type of Snack: Choose easily digestible carbs with a touch of protein. A banana with peanut butter, yogurt, or a small sandwich are great choices.

2. Timing: For swimming, a 20-30 minute wait post-snack is sufficient. For high-intensity land exercises, you might want a slightly longer buffer to avoid discomfort.

3. Listen to Your Body: Everyone's different. Pay attention to how your body reacts and adjust accordingly.

Conclusion

The evolution in understanding how our bodies handle exercise and digestion signals a shift from rigid rules to a more nuanced approach. Eating a light snack before exercising, whether in the water or on land, can provide the necessary energy without the discomfort once feared. So next time you're gearing up for a swim or a run, remember that a little snack might just be the boost you need. Just keep it light, time it right, and dive into your workout with confidence! 🏊‍♂️🏋️‍♀️🍌

Hello, fellow health enthusiasts! Starr Nixdorf here, co-owner of Ability Fix and your friendly neighborhood aquatic fitness trainer. Today, I'd like to share some thoughts on the transformative power of small, consistent actions, inspired by the wise words of Seth Godin: "We can definitely spend time worrying about/building the tsunami, but it's the drip, drip, drip that will change everything in the long run."

The Power of Small Steps

When it comes to exercise and rehabilitation, especially after joint surgery or a period of inactivity, it's easy to feel overwhelmed by the tsunami of changes you think you need to make. But the truth is, it's the small, consistent actions – the drip, drip, drip – that lead to significant results over time.

At Ability Fix, we believe in the power of small steps. Our app is designed to help you start where you are, with exercises that are manageable for your current fitness level. The key is to stay consistent and build up your strength slowly, but steadily, over time.

Consistency is Key

Whether you're recovering from surgery or just looking to improve your overall health, consistency is the key to success. It's not about doing a week's worth of workouts in one day, but about committing to a little bit each day.

Remember, it's the drip, drip, drip that carves the stone, not the occasional downpour. So, don't worry if you can only manage a few minutes of exercise at first. What matters is that you're doing something, and that you're doing it consistently.

Time: Your Secret Weapon

Time is a powerful ally in your fitness journey. When combined with small choices and consistency, time can lead to significant results. It might not happen overnight, but with patience and persistence, you'll start to see changes.

Start Your Drip Today

So, whether you're a seasoned athlete or just starting out on your fitness journey, remember the power of the drip, drip, drip. Start small, stay consistent, and let time work its magic. And remember, Ability Fix is here to help you every step of the way.

In the spirit of lifelong learning and consistent improvement, let's embrace the drip, drip, drip together. After all, it's not about being perfect, it's about being better than you were yesterday.

Stay active, stay consistent, and most importantly, stay you!

Starr Nixdorf,

Your Partner in Health and Wellness

Almost all of us are aware that exercise is an important part of a healthy lifestyle. Despite that only 30% of the US population is currently achieving the daily recommended amount of physical activity. You may not be aware though that most fitness centers report losing approximately 50% of their members each year. Elite gyms will attempt to mitigate the loss of their members by offering programs that encourage attendance and a sense of community at their facility, such as group exercise classes. These elite gyms will still see losses of approximately 30% of their members yearly.

So why is it so hard to retain members? Surveys suggest that exercise is difficult for many people. They perceive a high level of knowledge, technique and experience is often required to setup an effective exercise program. Gyms often offer classes as a way to gently pave the way.

A lot of fitness classes are often taught to the average participant in the exercise class.

We’re all built differently with different fitness goals.  This requires vastly different doses of exercise intensity and time to elicit a desirable response. Fitness classes taught to the average person alienates people at both the low and high ends of the proficiency spectrum. The inexperienced exerciser on the low end of the spectrum will not be able to keep up with the class - often feeling lost and incompetent. These feelings can become overwhelming and discourage future participation. The opposite is true for the experienced or high proficiency exerciser, who may feel like they are not being adequately challenged, and therefore may see very little results from the time they invested in the class. Both of these situations discourage participation in group exercise, despite the social reinforcement one may get from attending a class.

What’s the solution? Simply find classes that suit your ability level. When classes are categorized according to specific abilities the risk of injury is reduced, participants feel more confident and energized by their fellow exercisers, and they decrease their likelihood of discontinuing the program. This also greatly increases positive results from exercise. Results are best achieved when you can increase your workout intensity or time incrementally every few weeks by no more than 5-10%. This is far easier to accomplish in a group setting where the members of the group are matched to your ability level.

Technology is making it easier for people to exercise at their appropriate fitness levels. Many apps now take into account your height, weight, age, limitations and current fitness level to curate workouts that are specific to your ability level. Ability Fix is one such application that categorizes its users into 5 distinct fitness levels and offers specific water-based exercises designed to increase your results by challenging you appropriately. Users of Ability Fix can choose exercises that have been deemed appropriate for their level of fitness based on a special assessment conducted in the application. They can then build workouts in the app based on the recommendations from the assessment. Products like this are a great leap forward in workout personalization, without having to pay for cost prohibitive personal training.

So remember, when choosing an exercise program or group exercise class make sure it is appropriate for your fitness level and ability. You’ll increase the likelihood of continued participation, feel more confident, and ultimately achieve the results you deserve.

About Ability Fix

Regardless of your current physical ability level, Ability Fix offers customized water aerobics classes to help you reach your goals. The award-winning app is the ultimate companion for your water aerobics regimen and guides you through a series of aquatic exercises to help improve your balance, strength, flexibility, and cardio. Whether you’re seeking a low-impact way to help improve your mobility or need a high-intensity cardio burn, Ability Fix is for you. The app works with a variety of devices, including laptops, tablets, smartphones, and smart TVs. Optional waterproof Bluetooth headphones allow you to listen to instructions for the exercises. With 50 water aerobics exercises and three Ai Chi routines launching at the start of 2020, Ability Fix is ready to help you create the ideal water aerobics routine for your needs. 

For more information about Ability Fix, visit www.abilityfix.com

For aging adults, bone loss is a significant health concern. We start to lose muscles used for powerful and quick movements that stimulate bone health as we age. Exercises associated with positive bone maintenance and growth are typically land-based, where weight-bearing and high-impact activities are proven to improve bone density.

The problem is those types of exercises aren’t always the best choice for older adults with chronic disorders, injuries, or physical limitations. That’s where water-based exercise like water aerobics reigns supreme. Even if water exercise is low impact, it’s not necessarily less effective in preventing age-related bone deterioration. Here are several reasons why water exercise is good for your bones and how it may decrease the rate of bone loss. 

Resistance Training in Water May Improve Muscle Strength

If someone has osteoporosis, for example, resistance training and mechanical loading are necessary. But not everyone can do land exercises, so water is a great place to exercise because it provides resistance with every movement. Muscles become strengthened with consistent water exercise. When you move your body in the pool, the low-impact resistance activates your muscles to help make them more flexible and mobile. 

When you push against water, it pushes back. By using maximum effort in your strength training exercises in water without shortening the range of motion, bone mineral density is typically at least maintained if not improved, according to a study on postmenopausal women. 

High-Intensity Interval Training (HIIT) in Water

In the HIIT format, aquatic workouts target major muscle groups. These types of water aerobics classes or workouts are for adults who are healthy and fit for the most part because you are getting your heart rate up in bursts of exertion and then resting to catch your breath (recovery). 

Maximum effort exercises that encourage jumping in water may help maintain bone density and prevent yearly decline. HIIT in the pool is rigorous enough for athletes and older adults who have no permanent physical limitations. Leg strength and agility are likely to increase over time, not to mention your cardio, but the key is consistency. 

Pool Exercise May Help Reduce Falls

In addition to improved cardiovascular fitness, muscle strength, flexibility, and bone density maintenance, water exercise may help reduce the number of falls and improve balance. The study on postmenopausal women in their 50s-60s mentioned above showed a significant decrease in falls among the aquatic exerciser group. The women in the six-month study were also taking vitamin D and calcium supplements, vitamins known to help build muscle and bone. With better balance, you are less likely to fall as well.

Water exercise has numerous health benefits, especially when you get in the pool with the intention of firing up your muscles and getting a great workout. Low-impact doesn’t mean low effort!

About Ability Fix

Ability Fix is an award-winning mobile app that provides an accessible way to get fit with exercises for water aerobics, regardless of your current physical ability level. Using any body of water, participants are guided through easy-to-understand aquatic exercises that may incrementally improve balance, flexibility, strength, and cardio with less pain. App users can customize their own routine or select a predefined workout with any device, including smartphones, laptops, tablets, smart TVs, and Bluetooth headphones. The Ability Fix aquatics fitness app officially launched at the beginning of 2020 with 50 exercises and three Ai Chi routines. The forgiving water environment is fun, effective, and you can make your aquatic exercise routine as challenging as you’d like. 

Learn more about Ability Fix at www.abilityfix.com

Water Jacks are an underwater exercise adapted from their land counterpart. They are an effective way to improve your overall fitness level, flexibility, and strength and have the added benefit of water’s hydrostatic pressure, 360 degrees of resistance, and turbulence.

If you're looking to maximize your Water Jacks routine, there are a few key things to keep in mind.

Jacks require no to little equipment depending on your mobility and your fitness goals.  They strongly depend on tempo and resistance.

If done slowly with no equipment there will be little to no effort required and the main benefit you will get is balance and coordination. This is great if you are elderly and need to improve those things.

Increasing your tempo without equipment may give a person of average ability the desired cardiovascular benefits.  If you’re more fit and find that your heart rate isn’t at a desired rate of exertion add webbed gloves, paddles, handbells, floatation dumbbells, or noodles.

If you’re very athletic you’ll want to increase your speed to around 132 beats per minute.  Additionally, you might wear resistance ankle cuffs to increase the drag on your legs because at this speed the force generated by your jacks is at its maximum power.  Remember, increased surface area along with increased speed equals increased force.  In land terms, you would think of this as increased weight.

No matter what degree of mobility you have, there are ways to modify your Water Jacks to get the most out of them. All the variations we outline below can be done by anyone at any level of fitness if modified by tempo and depth of water.

If your mobility is limited, you will need to do your jacks slower and in shallower water.  Anything from standing in a fully anchored depth, i.e. about waist high, to partially anchored, i.e. chest deep.   

With added mobility and strength you will want to do your jacks in partially or fully suspended, i.e. neck deep or off the pool floor, and faster.   Wear a flotation belt so you don’t need to fight to stay afloat.

Here's how to do a basic Water Jack:

1. Start with your feet together, hands down by your hips.
2. With a slight hop move your legs out to your sides while raising your arms up to the surface of the water.
3. Focus on engaging your core and keeping your back straight, while maintaining powerful posture.
4. Return to feet together with a slight hop and deliberate force pulling in on the legs and down on the arms.
5. Repeat.

Variations of Water Jacks:

One-legged Jacks. This exercise is often necessary if you have very limited mobility and cannot do a hop.  When you are standing in water fully anchored, you will be able to feel the pool floor under you.  This allows you to use your balance on one foot as a stable support.  When you do a one-legged jack you can feel your core muscles using an isometric contraction to keep you upright.  Simply extend one leg and both arms out with as much force as you can muster, and return with same force.  Follow this with the other leg and alternate for as long as you wish to do this exercise.

Opposite arm Jacks. As the name implies, you have to concentrate to drop your arms when your legs go out and raise your arms as your legs come in.  This is the best way to do jacks fully suspended in a floatation belt.  You will have less bobbing up and down when your arms oppose your legs.

Diamond Jacks.  Similar to regular jacks, your arms and legs are coordinated except the hop travels forward, center and back.  This pattern moves both legs forward when your arms are back, you jump wide center, then both legs jump back when your arms are forward.  It is a great brain and coordination builder.

Tuck Jacks. Incorporating a core crunch into the center of your jack takes full advantage of water’s buoyant nature.  You hop out wide coordinating arms and legs, then jump up into a tuck using your abdominal muscles.  Return to a wide jack from the tuck and you’re ready to do it again.

Frog Jacks.  Similar to a tuck jack except your legs are turned out from the hip as you jump up, knees bending with your feet rotated inward, pull feet together in a frog shape.  Return to a wide jack keeping the heels inward and toes pointing outward.

M&M Jacks.  Like a regular jack, your arms and legs are moving out and in together.  M&M shapes are created standing with your legs together, tuck up center, jump out into a jack, tuck using core, and return to standing center.

All of these jacks variations are applicable to any level of mobility with modifications.  For a full explanation of modifications download the Ability Fix app or go to the YouTube channel, http://YouTube.com/AbilityFix

As with all exercise there are some safety concerns that need to be addressed. I am a big supporter of “if it hurts - don’t do it”.  Of course, "if it feels good do more of that" applies as well.

Ask your doctor or physical therapist to give you more guidance if you have had surgeries.

If you are doing this aerobically make sure the water temperature is cool enough.  I recommend 88 degrees (F) or less.

Keep your powerful posture.  Poor posture strains the wrong muscles and will make this exercise less effective.

Wearing shoes protects your feet, supports your arches and cushions your heels.

Floatation belt usage allows you to focus on the exercise and not struggle to staying afloat.

In conclusion, Water Jacks a great way to do a low-impact exercise that doesn't put strain on your spine because there is no twisting or bending.

By following these tips, you can maximize your Water Jacks exercise and get more out of your water workouts. They are an effective way to improve your overall fitness level, flexibility, and strength, as well as strengthen your core muscles, improve balance, and increase cardiovascular capacity and endurance. Give it a try and see the difference it can make in your fitness routine.

If your are looking for more variation in your Aqua Jacks you may want to consider using the Ability Fix app.  This app includes a variety of pool jacks, as well as helpful instructional videos.  All exercises and workouts are categorized by a person’s mobility level. With the help of the Ability Fix app you can take your water exercise to the next level.

You can download the app from below link.

https://www.abilityfix.com/en/app/downloads

Being able to do a customized water workout using Ability Fix’s one minute instructional videos  on YouTube is possible.

The Ability Fix channel has been around for a few years.  It is a place where anyone can access  the short instructions for exercises found in their app.  Ability Fix believes that each exercise should fit your level of balance, mobility and strength.  Exercises have been professionally designed and adapted to be able to be done by any person, whether they are very challenged or an athlete. Use the guide below to determine which ones are for you.

Determine your personal ability level

• I am challenged in balance, mobility and strength = Ability Level 1
• I am often challenged in mobility and strength = Ability Level 2
• I am occasionally challenged in mobility and strength, but can make it through the day = Ability Level 3
• I have minimal or no challenges with mobility and I’m relatively fit = Ability Level 4
• I am fit and capable of vigorous exercise = Ability Level 5

Create a customized workout by making your own YouTube playlist

All the instructional videos are organized into Playlists by Ability Level. To create a workout from these instructional videos you’ll need to open up the playlist that represents you.

• Scroll down through the videos and you’ll see there are lots to choose from. Workout routines usually start in the shallow end of the pool with a warm up.  The Warm Up Full Body video is a great start so watch that video to begin with.
• If you want to start your workout with it, then click on the ellipses on the right side of the title, and save it to a playlist of your choice.  This will get things started.
• Now, pick out three exercises in the shallow end of the pool and add them to your custom playlist. Use the images in the thumbnails to help you quickly and easily find what appeals to you. e.g. Jog, Cross Country Ski, Curtsy Lunge.
• Next, pick three more exercises to add to your playlist at a new depth. Perhaps exercises focused on arms. e.g. Punch Uppercut, Punch Block, Punch Uppercut Block Kick Combo.
• Lastly, add a cool down exercise that appeals to you.  e.g. Dynamic Stretch ( aka: Stretch Dynamic Full Body).

You now have a personalized playlist with a warm up, three lower body and three upper body focused exercises, plus a cool down sequence.  Everything is at your level and customized just the way you like it. Add or subtract as many as you like. Figure when you actually do the exercise they’ll take 2 to 3 minutes each.

To use your playlist at the pool

It’s time to get in the water and do your custom routine.

• Watch your warm up video and do one minute of each of the moves.
• Go to the next video in your queue and watch it while you keep your legs moving.
• Do that exercise for two to three minutes.
• Repeat for all the main exercises you have chosen.
• Finally, watch the cool down instruction and do 30 seconds for each stretch.

Congratulations you have completed your customized workout!

In the beginning you will be learning and memorizing the exercises so you might need to go to the side of the pool and watch your instructions often.  As you progress you will probably be able to do it without referring to your playlist.   

If this seems like too much work, download Ability Fix in the app store where you’ll find professionally designed workouts or easily create a customized workout and then listen to audio and/or video coaching that guide you through the routine for a seamless workout experience.

As people age, maintaining balance, gait, and mobility can become increasingly difficult. This can lead to a decreased quality of life and an increased risk of falls and injury. Fortunately, recent research has shown that aquatic exercise may be a great way to help improve balance, gait, and mobility in the elderly.

A recent study investigated the effects of aquatic exercise on balance, gait, and mobility in older adults. A total of 32 studies were included in the review, which evaluated the effects of aquatic exercise on balance, gait, and mobility. The results showed that aquatic exercise was associated with improved balance, gait, and mobility. Furthermore, the results suggested that aquatic exercise is a safe and effective intervention for improving balance, gait, and mobility in older adults.

The authors suggest that the positive effects of aquatic exercise on balance, gait, and mobility may be due to several factors. Firstly, the resistance of the water helps to build muscle and strength, which can help improve balance and mobility. Secondly, the buoyancy of the water allows for a more comfortable workout, which can be beneficial for those who may have difficulty with more strenuous forms of exercise. Thirdly, the water temperature helps to relax the muscles and increase blood flow, which can also contribute to improved balance, gait, and mobility.

These findings suggest that aquatic exercise could be an effective way to improve balance, gait, and mobility in the elderly, and should be recommended as part of an overall exercise regimen. Not only can aquatic exercise help to improve balance, gait, and mobility, but it is also easy on the joints and can be enjoyable and relaxing. This makes it a great option for those who may not be able to tolerate more strenuous forms of exercise due to age or other factors.

In conclusion, the results of this study suggest that aquatic exercise may be a suitable exercise modality for improving balance, gait, and mobility in the elderly population. While more research is needed to confirm these findings, aquatic exercise can be a great option for older adults who may not be able to tolerate more strenuous forms of exercise.

Lima-López, C. G., Perales-García, P., López-Garrido, M. S., & Sánchez-García, S. (2021). Effects of aquatic exercise on balance, gait, and mobility in older adults: A systematic review. Clinical Interventions in Aging, 16, 763-778. doi:10.1007/s00520-022-07460-1

In March of 2022 the Scandinavian Journal of Medicine and Science in Sports published a systematic review and meta-analysis examined the benefits of aquatic exercise in adults with and without chronic diseases. The study analyzed 49 randomized controlled trials and found that aquatic exercise improved physical function, balance, and quality of life in adults with and without chronic diseases. Additionally, aquatic exercise was found to reduce pain, improve muscular strength, and improve aerobic endurance. The study concluded that aquatic exercise is an effective form of exercise for adults with and without chronic diseases, providing multiple physical and psychological benefits.

A systematic review and meta-analysis conducted by researchers at the University of Minho in Portugal has revealed the numerous benefits of aquatic exercise in adults with and without chronic diseases. The study analyzed 49 randomized controlled trials, involving a total of 3,722 participants, to investigate the effects of aquatic exercise on physical function, balance, and quality of life.

The results of the study showed that aquatic exercise improved physical function, balance, and quality of life in adults with and without chronic diseases. Additionally, aquatic exercise was found to reduce pain, improve muscular strength, and improve aerobic endurance. The researchers concluded that aquatic exercise is an effective form of exercise for adults with and without chronic diseases, providing multiple physical and psychological benefits.

Aquatic exercise is an accessible form of exercise as it can be done in a pool or spa, which can be found in most communities. It is low-impact, making it suitable for people who have difficulty performing other forms of exercise due to a medical condition or disability. Additionally, the warm temperature of the water can help reduce muscle and joint pain, making it easier for people to exercise for longer periods of time.

The study found that the benefits of aquatic exercise for people with chronic diseases are particularly significant. In particular, aquatic exercise was found to be effective in improving physical function and reducing pain, which can help people with chronic diseases manage their condition and improve their quality of life.

Overall, this systematic review and meta-analysis has highlighted the many benefits of aquatic exercise for adults with and without chronic diseases. Aquatic exercise can be an effective form of exercise for people of all ages and abilities, providing numerous physical and psychological benefits. As such, it is an important tool for improving physical function, balance, and quality of life.

Moura-Goncalves, P., Peleteiro, B., Rodrigues, A., Laranjo, L., & Mota, J. (2020). Benefits of aquatic exercise in adults with and without chronic disease—A systematic review with meta-analysis. Researchgate. https://www.researchgate.net/publication/357097777_Benefits_of_aquatic_exercise_in_adults_with_and_without_chronic_disease_-_A_systematic_review_with_meta-analysis

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.

In the pursuit of a healthy lifestyle, water fitness has emerged as a popular and effective way to stay in shape while enjoying the water's therapeutic benefits. However, simply hitting the pool, the lake, or the ocean without proper guidance may not yield optimal results. This is where a water fitness coach can make all the difference. It doesn’t matter whether you can swim or not. Water fitness is not only about swimming. Many water exercises are done upright in the pool and for much of it you won’t even get your hair wet. Enlisting the expertise of a water fitness coach can enhance your aquatic journey and lead you to unparalleled success which will help you stick to it, improving your overall health for a long time. In this blog we will explore six compelling reasons why you should be using a water fitness coach.

1. Personalized Training Programs

One of the significant advantages of hiring a water fitness coach is the ability to receive personalized training programs tailored to your unique goals, abilities, and limitations. A good coach will conduct an assessment of your current fitness level, understand your objectives, then create a customized plan that maximizes your potential. With a tailored program, you can achieve your desired results faster and with reduced risk of injury.

2.  Technical Expertise

Water fitness coaches possess specialized knowledge and technical expertise that go beyond basic exercise skills. They are well-versed in a variety of water-based exercises, such as aqua aerobics, water yoga, water boxing, and resistance training giving you a diverse and engaging workout routine. These coaches can teach you proper form, how to use a variety of equipment, breathing techniques, and movement efficiency against buoyancy and drag which are essential elements to excel in a water fitness workout.

3. Motivation and Accountability

Staying motivated on your fitness journey can be challenging, especially when working out alone. A water fitness coach provides continuous support, encouragement, and accountability, helping you stay focused and committed to your fitness goals. They act as both a mentor and a cheerleader, pushing you beyond your plateaus and celebrating your successes, ultimately leading to increased confidence and self-belief.

4. Building Your Community Connections

Water fitness coaches can also create a thriving fitness community.  This benefits you by providing a buddy system of support, motivation, knowledge, and social connections, contributing to everyone’s overall fitness journey success and enjoyment.

5. Overcoming Plateaus

Experiencing fitness plateaus is common, and they are discouraging for anyone. When progress seems stagnant, a water fitness coach can analyze your routine, identify areas that can be improved, and introduce new exercises to challenge your body in different ways. By breaking through plateaus you will reignite your enthusiasm and drive.

6. Adapting to Special Conditions

If you have specific health conditions or physical limitations, a water fitness coach will modify movements and water depth for your needs and develop exercise programs that are safe and gentle on your joints while still providing effective workouts. Water's buoyancy offers a low-impact environment, making it ideal for individuals with chronic joint pain, arthritis, or those recovering from injuries after being released from their doctor’s care.

Finding a water fitness coach can be a real challenge. You may need to enroll in a class at a public pool near you. Hopefully they’ll have someone teaching that can accommodate your level of fitness and mobility, at a time that works for you. If you have your own pool, perhaps you can get the public pool water fitness instructor to come to you.

Another alternative is to download the Ability Fix water exercise app. It has exercises designed for many abilities, a self assessment, and it will create a custom workout, much like a water fitness coach would do for you. In essence this app was designed to be as close to a real-life coach as can be accomplished within an app.

In conclusion, using a water fitness coach can be a game-changer for your pain-free fitness journey. From personalized training programs to technical expertise and motivation, a coach can propel you toward your fitness goals while ensuring your safety and good health. Embrace the support and guidance of a water fitness coach, and you'll discover a world of possibilities in the water, leading you to a healthier, happier, and more confident you. Dive in today, and watch your well-being soar to new heights!