Just add water

By Karl Lesner

Summer is upon us with lots of heat and humidity that can be a big challenge to those who are beginning or trying to maintain their fitness level. Incorporating some aquatic exercise into a workout routine can be very beneficial for the body and mind as it provides a safe and fun alternative to traditional land-based exercises. Variety is the spice of workouts and adding aquatic exercise presents new opportunities to enhance cardiovascular fitness, flexibility and muscular fitness.

Water workouts are beneficial for individuals of all ages and fitness levels. One benefit for heading to a pool for a workout is that you don’t have to do traditional lap swimming to reap the benefits of the water environment. For example, walking in a pool with just 2-3 feet of water depth is a tremendous way to gain cardiovascular fitness, leg strength, core strength and balance conditioning. The resistance that water provides is 12 times stronger than air resistance. This is why strength training in a pool is so effective and efficient.

Walking forward, backwards and sideways (crabwalks) with your knees slightly bent will work your front and back leg muscles, core region and will also elevate your heart rate. I suggest investing in a pair of aquatic shoes or finding some athletic shoes that are ready for retirement from land-based activities. The shoes will provide protection for your feet, as some pools may have a rough bottom surface that can irritate your feet.

Other non-swimming exercises may include simple running-in-place drills with high knee lifts or performing side leg swings while grabbing onto the pool deck. This is an excellent way to strengthen the outer and inner leg muscles. Many of the exercises that are done in a weight room can be duplicated in a swimming pool. If you have a difficult time working out by yourself, consider taking a group aquatic class. Aquatic classes provide a wonderful way of mixing physical fitness with social wellness and are fun.

An additional benefit of working out in water is the low amount of stress that the water places on your knees, hips and back, unlike land-based exercises. The buoyancy of water provides an environment that is very easy on the joints while still allowing one to gain strength in the upper and lower musculoskeletal system.

Finding a pool to swim or participate in group classes is not that difficult as the 501 area offers several public pools. The newest aquatic facility (grand opening is slated for July 17) is the Conway Community Center that will offer an eight-lane competition pool and an outdoor pool that will feature a lazy river and tot pool in addition to pickleball courts, volleyball courts and a fitness center. This will be a tremendous opportunity for individuals and families to combine fitness and fun in a professionally managed facility that will become very appealing to many area residents.

Other Conway pool options include the Hendrix College Aquatic Center (hendrix.edu/wac) and Conway Regional Health and Fitness Center’s pool (conwayregionalhfc.org). Both facilities offer memberships that are available for the public. Other 501 area aquatic options include Cabot’s Park and Rec Department (cabotparks.com), Little Rock Athletic Clubs (lrac.com/aquatics) and the University of Arkansas-Little Rock (ualr.edu/studentcenter/aquatics).

Water provides an ideal environment for individuals of all ages and fitness levels. The 501 is fortunate to have many indoor and outdoor pool facilities that allow individuals to get fit and have fun at the same time. In addition, we have many lakes and rivers that are ideal for kayaking and canoeing. Take the time to explore these aquatic opportunities that are available in the 501. Have a great summer!

Karl Lenser
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