With the weather warming and lockdown measures easing, it’s the ideal time to start experimenting with water based workouts.

Exercising in water offers an excellent workout for people of all ages and abilities. As water is 1,000 times denser than air, it makes your body work harder for even better results.

Water based workouts have been proven to strengthen muscles, boost flexibility, improve body posture, and promote weight management.

A watery workout is a gentle yet effective form of exercise for people rehabilitating from an injury or illness, and individuals looking to stay fit during later life.

Pregnant women can benefit from enjoying watery workouts at every stage. While obese or overweight people wanting to get into exercise to gain better control of their weight will also find working out in water helpful.

The resistance and buoyancy that water provides simply can’t be experienced during a regular, ground-based workout. As well as unlocking numerous benefits for your health and wellbeing, watery workouts are lots of fun too. In this blog post, we share just four watery workout ideas that you have to try this summer.

1. Swimming

We’ll start our rundown with the most obvious and popular water based activity – swimming. Swimming is a great, all-round exercise that keeps you fit, healthy, and active whatever your age.

In addition to reducing your risk of various illnesses (including heart disease, strokes, and diabetes), swimming regularly has a positive impact on your mood.

Swimming is also a fantastic activity to enjoy as a family, particularly if you’re looking to keep the kids entertained and yourself sane during the school holidays.

You can make swimming even more fun by joining a swimming club. They’re an excellent way to make friends, improve motivation levels and work on your swimming technique. Find a swimming pool or club near you with Swim England’s Poolfinder.

2. Aqua aerobics

Combining swimming, aerobics, conditioning and fun, aqua aerobics is a popular activity, particularly for the older generation. Its benefits should however be appreciated by people of all ages and fitness levels.

This low impact workout goes easy on the joints, bones, and muscles, whilst improving strength, balance and endurance.

With aqua aerobics, your body is fully supported to prevent unnecessary stress and strain. The lack of gravity in water also means your body will be more flexible than ever before!

3. H2O HIIT

People looking for a watery workout that’s a little more intense should try the latest craze to hit the fitness scene. HIIT workouts are already a favourite amongst fitness enthusiasts, and now you can unlock even more benefits with H2O HIIT.

H2O HIIT is a class that’s being introduced to gyms and leisure centres up and down the country. With this routine, you can reduce the impact of intense HIIT moves and make your muscles work harder.

4. Open water swimming

Those looking to appreciate nature as well as harness the advantages of regular swimming practice should try open water swimming. Open water swimming takes you beyond the pool with rivers, lakes and the sea preferred swimming haunts.

Swimming in cold water is even better for your health and fitness. Outdoor swimming has been linked to better sleep quantity and quality, improved circulation, effective joint pain relief, boosted immunity, lower risk of anxiety and depression, and increased metabolism. Open water swimming is one of the best kept beauty secrets too as The Scotsman explains:

“Another health benefit of outdoor swimming is improved circulation. This is because the heart reacts to extremes of temperature by pumping more blood to your organs. This means that circulation is better, and that impurities are more easily flushed away. A side effect of this is a better complexion, giving a healthy glow to your skin.

Sea water in particular is very good for your skin. Research published in the Skin Research and Technology journal found that sea water can help with skin conditions, such as psoriasis.”

Unbeknown to most, the UK is home to a number of stunning outdoor swimming spots. Open water swimming however is only suitable for competent and confident swimmers.

Whatever watery workout you choose to pursue, make sure you stay fully hydrated with our top tips for drinking before, during and after exercise.