Water-based exercises like walking, jumping jacks, and back wall glide may help boost strength and cardio fitness without putting too much pressure on your joints.

Exercising in water can provide a great full-body workout without some of the drawbacks of land-based exercises.

Aquatic exercises can be especially helpfulTrusted Source for people with mobility restrictions, which may be associated with:

  • joint conditions, such as osteoarthritis and rheumatoid arthritis
  • physical injuries, such as bone fractures and tendon tears
  • physical recovery, such as from injury or surgery

The buoyancy of water provides extra support for your muscles and joints. This could help minimize the impact on your body but still provide the cardiovascular and strength-building benefits of exercise.

For instance, a 2024 study in people with knee osteoarthritis found that water-based exercises provided more significant improvements in mobility, pain, and quality of life than land-based exercises.

That said, water exercises are just as beneficial for improvingTrusted Source balance, strength, and cardiorespiratory health in people without chronic conditions or restricted mobility.

Water offers more resistance than air, so working out in the pool can make the same exercises that you’d do on land more challenging.

Keep reading to discover eight water-based activities for a full-body workout.

Do you need any special equipment?

If you attend an aquatic class at a fitness center, the facility will likely provide any necessary equipment. Some pools may even have water treadmills, ellipticals, and bikes.

However, it’s important to bring a towel, a swim cap, and a pair of goggles.

If you’re going to work out on your own, you may want to consider buying or renting some of the following gear:

  • strap-on wrist or ankle weights
  • hand paddles or resistance gloves
  • foam dumbbells, which are lightweight when dry but become heavy in the water
  • kickboard, which allows you to hold on and stay afloat during lower body exercises
  • buoyancy belt, which keeps your head above water so you can do arm exercises without treading water

Walking in water is a good exercise to start with. It could help you get a feeling for how you can create resistance.

A 2019 study in older adults found that walking in water may be more effective for improving leg muscle mass than walking on land. Walking in water may also target your arms and core.

  1. Start off walking in shallow water, around waist height.
  2. Lengthen your spine and walk by putting pressure on your heel first and then your toes, instead of walking on your tiptoes.
  3. Keep your arms at your side, in the water, and move them as you walk.
  4. Engage your core and stand tall as you walk.
  5. Continue walking for 5 to 10 minutes.

Learn more about water walking.

Water arm lifts could strengthen the muscles in your arms. Using foam dumbbells will help add more resistance.

  1. Stand in water up to your shoulders.
  2. Hold the dumbbells at your side, with your palms facing up.
  3. Draw your elbows in close to your torso and lift your arms to the height of the water.
  4. Rotate your wrists to turn your palms facedown.
  5. Lower your arms back to the starting position.
  6. Do 1 to 3 sets of 10 to 15 reps each.

This exercise is similar to a lateral raise, which targets the shoulders and arms. It’s best done with foam dumbbells.

  1. Stand in water up to your shoulders.
  2. Hold the dumbbells at your side.
  3. Raise your arms to the side until they’re level with the water and your shoulders.
  4. Lower your arms back down to your sides.
  5. Do 1 to 3 sets of 8 to 14 reps each.

This exercise helps to activate the muscles in your core and lower body.

  1. Face the side of the pool and hold onto the pool ledge.
  2. Tuck your knees into your chest, then press your feet into the wall.
  3. Push off from the wall and glide, or float, on your back as far as you can.
  4. Draw your knees into your chest, press your feet down to the bottom of the pool, and run back to the wall.
  5. Continue this exercise for 5 to 10 minutes.

Jumping jacks work the muscles in both your upper and lower body. You can add resistance with wrist and ankle weights.

  1. Stand in water at chest level.
  2. Start with your feet together and your arms at your side.
  3. Jump by moving your legs outward and, at the same time, bringing your arms over your head.
  4. Jump again to return to the starting position with your feet together and your arms at your side.
  5. Do 1 to 3 sets of 8 to 12 reps.

This dynamic exercise works your core, lower back, and legs.

  1. Keep your feet off the bottom of the pool during this exercise.
  2. Tuck your knees into your chest.
  3. Explosively press your feet and legs out in front and float flat on your back.
  4. Draw your knees back into your chest.
  5. Press your legs out behind you so you’re now floating on your stomach.
  6. This is 1 rep. Do 1 to 3 sets of 8 to 12 reps.

This exercise could help strengthen the muscles in your core and lower body. To increase the difficulty, add ankle weights.

  1. Stand in water at waist height.
  2. Engage your core as you lift your right leg, bending your knee until your leg is level with the water.
  3. Pause with your leg lifted for a few seconds.
  4. Extend your leg straight out and hold this position for a few seconds.
  5. Slowly lower your leg down, keeping it straight.
  6. Repeat this move with your left leg.
  7. Continue for 5 to 10 minutes.

This exercise works the muscles in your core and legs. Use ankle weights to make it more challenging.

Perform each kick for 1 to 3 minutes, then move to the next one.

  1. Hold onto the pool ledge or hold a kickboard.
  2. Flutter-kick your legs.
  3. Scissor-kick your legs open and closed.
  4. Do breaststroke kicks with your legs.
  5. Follow with dolphin kicks.

Water-based exercises have many benefits, but it’s important to remember a few safety tips.

  • Stay hydrated: It may be hard to tell how much you’re sweating when you’re in the water, so you may sweat more than you realize. Drink plenty of fluids before and after you work out and consider keeping a water bottle on the pool’s edge.
  • Use a flotation device: If you’re not a strong swimmer, use a floatation device like a buoyancy belt or floatation vest. This could help prevent you from drowning.
  • Practice pool hygiene: Going into public pools may increaseTrusted Source your risk of swimming-related illnesses like diarrhea, swimmer’s ear, and lung infections. Avoid swallowing water when in the water and skip out on the day’s pool exercises if you’re sick.
  • Avoid hot water temperature: Avoid working out in a pool that’s heated above 90°F (32°C).

It’s important to stop exercising if you feel any of the following symptoms:

  • lightheaded or dizzy
  • unable to breathe
  • nauseous
  • faint or weak
  • pain or pressure in your chest or upper body

Water workouts are an effective way to boost your cardio fitness while also strengthening the major muscle groups in your body.

Pool exercises are especially helpful for people with joint issues or injuries, as well as for pregnant people and those with balance problems.

Speak to a doctor before beginning any new exercise routine, or if you have any health concerns.