Exercises you can do in the water
The best swim strokes for people suffering from lower back pains are the ones performed in a vertical or standing position to keep the spine neutral and avoid hyperextension. Strokes that requires exercises from the abdominal and hip muscles also improve back health! On top of that, a strong core is key to maintaining correct posture and a healthy spine. All of your power in the water comes from core strength–if you need guidance on strengthening your abdominal and oblique muscles, we have a guide to the top swimming exercises to do outside of the pool.
+ Water Aerobics
+ Back stroke
+ Pool walking
Good for beginners? Definitely a yes for me! This is a good life skill that you should try to learn from young. You may not be able to swim for a full workout (30 minutes or longer) right away, but you can work your way toward a longer workout. Start slowly, probably 5-10 minutes depending on your body’s capability. Always remember to listen to your body, especially in the water! If you think you cannot swim anymore, please take a break! It is important to give yourself a break when you first start out.Equipment required? No, except for a swimsuit. Goggles and a swim cap are optional and it depends on individuals’ preference especially when it comes to comfort and level of performance. To mix things up, you can add small accessories to your water workout, like kickboards or swim noodles.
Finally, before I end this article, I would like to let you guys know that water puts hydrostatic pressure on the body. Hydrostatic pressure is caused by the weight of fluid putting equal pressure on the fluids in our body.The pressure forces your heart and lungs to work a little bit harder compared to regular exercise. So if you feel tired just from a 15 minute swim, it is normal! In fact, doing even minimal activity in the pool works out your heart and lungs in a very different way than they are used to. Regular pool workouts can actually allow you to take in more air during land exercises. So, by taking a dip, you are conditioning your body to be more efficient.