In Texas especially, the summertime can be brutal with the scorching heat. This is why we have compiled a few exercises you can do in the pool to stay cool and keep up your fitness (even when it’s 100 degrees outside). The water is an excellent exercise medium as the buoyancy is easy on the joints and the water resistance can be an effective tool for strengthening. These are exercises anyone can do, no matter your physical level or age. You can even add some extra fun by purchasing dumbbells and weights that are water-resistant to add more challenge.

Exercise 1: Squats

Squats are an excellent exercise to perform in the pool as this can be very easy on the joints. The deeper you are in the pool, the easier the squats will be. You may want to start with the water at chest level and by hanging onto the edge of the pool if you feel unsteady. You can start with 1 minute of squatting and work your way up.

Exercise 2: Tin Mans

Tin mans are a great exercise for your upper body which allows you to stretch and improve the range of motion in your shoulder joints. The resistance of the water can also act as a strengthening tool, allowing you to increase the resistance the faster you move through the water. Try going through a small range first, and as you practice, you notice you will be able to go further with more repetitions.

Exercise 3: Lateral Walks

Walking in the pool is beneficial in many ways for cardiovascular health, but with this exercise you get to maximize the strength in your hips which is important for your gait (the way you walk) and your stability. If you have a small pool, try multiple laps. If you are in a large pool, try your best to go the entire distance! You want to face the same direction down and back to ensure you get both sides.

Exercise 4: Arm Raises

This exercise is great to maintain the range of motion in your shoulders. Just like with the Tin Mans, the faster you move in the water, the more resistance you will create. You can also add dumbbells to create more resistance for strengthening. Make sure the water is up to shoulder/neck level to ensure you stay submerged through the whole range.

Exercise 5: Noodle Stomps

Get creative in the pool with your noodles! The pool noodle can be used for a variety of strengthening exercises for your upper and lower body. The trick is to position the noodle first without it shooting out of the water! This is a great exercise for the glutes in the water.

While you are working to stay healthy this Summer, don’t forget to mention to your doctor if you think you may need skilled physical therapy to address your aches and pains. We would be happy to help with any of your mobility, strength, or cardiovascular needs!