If you have injuries, joint pain or find exercising on land painful, then exercising in water is a great option. The support of the water allows ease of movement and in a greater range so it’s good for your flexibility too. The weight of the water around you and in every direction will strengthen your muscles constantly so it’s good for people with osteoporosis or people who want to get stronger without lifting weights. The water’s pressure can help with circulation so people tend to feel less sore and stiff after exercising in water.
Aqua classes are good for cardio because moving in water allows your heart to work harder and minimises pain. The water supports your body, and helps you build stamina in a safe, comfortable way.
Aqua classes helps build strength because water pushes against you as you move.
Aqua classes help balance because the water moves gently around you, making your body work to stay steady.
Yes. You don’t need to be able to swim to take part in an aqua class. You can participate with both or one foot on the floor at all times, and stand close to the side. If you participate in a leisure centre there will usually be a lifeguard available too.
Lots of participants will be feeling the same as you. You can use your walking aid, if you have one, until you reach the pool steps. The water will hold you up once you get in. If you wear glasses, you can keep them on. You don’t put your head under the water.
It can be hard to know where to start when trying to move more. Everyone begins at a different point, depending on how active they are, how easily they move, and how strong they feel.
To get started, choose the option that best matches what you usually do on an average day in each column below. Look at your daily activities, mobility, and strength to find a sensible place to begin. Then click on the ‘see results’ button to reveal where you should start.
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You could start by watching a class to see if you think you can manage it. Or you could get into the pool and do gentle small movements on your own. You don’t need to stay in for long.
Try a class or do gentle movements on your own in the pool. Walk or jump in the water, maybe start to jog on the spot if that feels good. Stay in for a bit longer, but don’t get cold!
Try a class and make your movements bigger and more effortful. Stay in the water for longer and aim to travel further around the pool. You will find lots of other people jogging or jumping, they won’t all be swimming.
Try a class and make your movements bigger and more effortful. Stay in the water for longer and aim to travel further around the pool. You will find lots of other people jogging or jumping, they won’t all be swimming.
Join a class and participate regularly. Make movements nice and big. The greater the push, the harder your muscles work. You are in charge!
Yes. Many pools have hoists to help people get into the water. Some have changeable pool depths too.
Nuffield Health have Fitness & Wellbeing Gyms all over the country and provide access to a wide range of onsite health services and superb gym facilities.
GLL has facilities all across the UK.
Everyone Active has gyms all across the UK.
Visit Swim England for national guidance, programs, and resources supporting swimmers of all levels across the country.
This site has been put together by specialists in exercise medicine and supported and funded by Nuffield Health Charity. In collaboration with academic experts, specialists in behavioural change, medics across a wide spectrum of specialties, physiotherapists, nurses and most importantly, people living with the symptoms of long term conditions. Through our rigorous academic process we have carefully ensured that all the information on this website is trustworthy and evidence based.
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