Water Aerobics

Medically Reviewed by Ross Brakeville, DPT on April 17, 2025
Written by Carlie Olenick, Jodi Helmer
10 min read

Water aerobics is a safe, low-impact water workout. Water naturally pushes against you (resistance) to build stronger muscles. You can work out in your swimming pool or join a class.

This water exercise is a great choice for people of all ages and fitness levels. Aqua aerobics can be as challenging as you like.

Water aerobics is easy on your bones, joints, and muscles. But it still boosts your heart health, strength, and flexibility. It’s a fun way to raise your daily energy levels.

A water aerobics class typically lasts an hour. Your teacher (instructor) will lead you through a series of moves. There’s often music to motivate you.

Each class starts with a warm-up. Next, you’ll do cardio and strength training. Finally, you’ll cool down. Expect exercises such as water walking, bicep curls, leg lifts, and kickboard moves.

This pool workout includes deepwater walking, arm exercises, and water weights. You won’t actually be swimming. Most workouts are done in the shallow end of the pool. So it’s a great water workout for beginners.

The water holds you up (buoyancy). The buoyancy makes pool exercises easy on your joints.

“It can be a beneficial way to encourage joint movement with less impact on the joints,” says Leada Malek, PT, DPT, SCS, CSCS, a board-certified sports clinical specialist at Agile Physical Therapy in San Mateo, California. 

“The buoyancy of the water helps to reduce the effects of gravity on the joints, which can decrease compressive forces and improve pain.”

Water aerobics is a good choice if you: 

  • Have joint problems
  • Have chronic pain
  • Are recovering from injury
  • Are pregnant

Although it’s low-impact, you can make the workout harder. Try more sets (repetitions) or go faster.

“The water offers resistance (more than air, for example), which can challenge the muscles and improve strength,” says Malek. “The water can be soothing and relaxing, which can help with pain and the nervous system.”

An advanced class might include underwater interval training. You’ll increase your heart rate, without straining your joints. Here are some key things to know:

Cost. You’ll need to sign up (register) for classes at a gym. You can check at your local community center or YMCA. You may be able to find free or low-cost classes. And if your doctor prescribes aquatic exercise, your insurance or Medicare might cover the cost.

Outdoors. You can do water aerobics in outdoor pools, if the weather allows.

At home. If you have a pool, you can do water aerobics at home.

Be sure to talk to your doctor before starting any new exercise. They can help you decide what’s best for your health. 

Pool aerobics is a great way to target all areas of your body in one workout. It can be perfect if you’re new to working out.

Water aerobics isn’t a competitive sport but still gives you a full-body workout. Targeted exercises can work many muscle groups at once. Fitness pool exercises can benefit just about anyone.

Areas it targets

Moves such as lunges and side leg lifts can help your core get stronger. You can tone your arms with underwater bicep curls. Tools such as pool noodles or kickboards help make sets harder, too.

Getting involved in water aerobics can have a positive impact. It can help you get stronger muscles, better balance, and cardiovascular fitness, Malek says. It’s a great way for many people to enjoy all aspects of fitness, she says.

You’ll work your legs with swimming exercises such as jogging, jumping jacks, and underwater kicks. Pool workouts help tone and strengthen your lower body. Squats, lunges, and high-knee kicks help your hip and leg muscles (glutes). 

These low-impact moves help you get stronger. And the gentle exercises can ease back pain.

“It provides the ability to perform exercise under diminished load or stress,” says Cristina Martello, PT, DPT, SCS, CSCS, board-certified sports clinical specialist, and certified strength and conditioning specialist at the Hospital for Special Surgery in New York. “[This], in turn, allows for building [muscle] strength and cardio endurance.”

What else should I know?

You’ll move more slowly through water because it resists you as you move. This helps you smoothly control your motions. So, you’re less likely to harm yourself.

Exercises such as squats can trigger certain conditions, such as arthritis. But water aerobics is easier to manage, as you float and get supported. The buoyancy of water acts like a cushion for your joints.

Water aerobics also helps burn more calories. Land exercises don’t require as much effort as moving through water. It’s also great to lower stress and feel more relaxed.

“In general, aquatic therapy also promotes a level of confidence,” says Martello. “And helps to reduce fear of movement in all populations.”

Almost anyone can benefit from this workout. It’s gentle and safe for your joints. You can do water aerobics if you:

  • Have joint problems
  • Have chronic pain, including back pain
  • Have a sports-related injury
  • Are recovering from orthopedic surgery
  • Have weaker muscles
  • Have balance problems
  • Are pregnant

This water sport also helps improve your flexibility and posture. 

“Care should be provided by a skilled physical therapist in the setting of aquatic physical therapy so interventions are safe and guided,” says Martello.

Although water aerobics is low-impact, it’s still a workout. Ask your physical therapist or doctor about the best program for your health.

If you’re older and looking for a safe, active exercise, water aerobics is a great choice. This water workout can improve your overall health. It may also prevent common age-related issues, such as joint pain and falls.

Buoyancy and joints

The water can really benefit your joints. For older adults, water lowers stress on your joints. This makes water exercises ideal for anyone with arthritis or limited mobility.

If you have painful joints or arthritis, water aerobics is a good option, says Malek. 

Combining lower joint pressure with exercise helps you:

  • Strengthen muscles
  • Improve range of motion
  • Function better

“[You can] also increase the challenge by using weights in the water, or even a vest to float continuously with exercise,” says Malek.

As you exercise, the water supports you with less impact on your body. Over time, you can add tools or resistance to make your workout harder. You’ll build more strength and muscles.

Some studies showed that after about 12 weeks of water aerobics, older adults had:

  • More flexibility
  • Better heart health 
  • More agility 
  • Stronger muscles 

Water aerobics may also lower body fat.

Fall prevention

Falls in older adults can be caused by muscle weakness, joint instability, or lowered mobility. Water aerobics can help prevent falls by raising muscle strength.

If you have osteoarthritis (OA), studies show water aerobics can ease pain and lower joint stiffness. In fact, it may help ease pain more than land workouts.

And if you have a chronic condition, water is a low-impact option that may help with your symptoms, such as pain and fatigue. It may also improve your quality of life.

Martello says pool aerobics is ideal for age-related factors. That’s because there’s less stress on your body compared to out-of-water exercises.

“It essentially allows a patient to feel lighter,” Martello says. “Thus, [you] move through exercise with ease, otherwise difficult on land.”

If you’re looking to take your water aerobics to the next level, here are a few tips. These pieces of equipment help make a big difference. Here are some great tools for a more intense aquatic routine:

Pool water

Water is the most important part of your workout.

"The most beneficial ‘equipment’ of aquatic therapy is the water itself,” says Martello. “Physical therapists will set the water current to an appropriate level.”

The water itself can be used to push against you. It’s like a gentle current in the exercise pool. This helps you get a better workout.

“[The water level is set] to each patient and their specific functional capacity,” says Martello. “The current is used [for] resistance, to add load for exercise in a safe manner.”

Water dumbbells

These dumbbells float in the water. But don’t let that fool you — they provide serious resistance. Push them down during your exercises. You can walk or jog with them. They strengthen your arms, too. It will help intensify your water aerobics exercises.

Kickboards and pull buoys

Kickboards help you focus on your kick technique. They also give your upper body a chance to relax. 

Pull buoys, on the other hand, give your legs a break. These help you focus on arm and upper body strength.

Pool noodles

Pool noodles, a classic pool accessory, are a great addition. These are flexible foam cylinders. The extra buoyancy helps your pool workout. 

If you feel uncertain in deeper water, pool noodles are perfect. They’ll keep you afloat and help with your balance.

Water jogging belt

Deepwater jogging provides a great cardio workout without putting pressure on your joints or knees. 

A water jogging belt can help you stay afloat. The belt easily allows you to float and jog. It’s like running on a treadmill but without impact.

Ankle and wrist weights

Foam ankle and wrist weights add extra resistance. They help tone and strengthen your muscles. You can also do water squats with these.

Other water aerobics equipment

You can also use aquatic webbed gloves (hand webs), foot pads, and water shoes. Each piece of gear adds resistance. They also raise the intensity of your pool exercises.

There’s a wide range of water aerobic exercises. You can modify any of them to fit your needs and goals. You can choose from low-impact moves to harder ones.

Water walking

You’ll begin by walking through waist-deep water. You’ll swing your arms by your side. It’s like walking on land. 

Keep your back straight. This helps you keep good posture. If you want more resistance, try hand webs. This helps your upper body muscles stay strong.

Tip. Keep your feet flat on the pool floor. This helps you avoid walking on your tiptoes. Water shoes can also help give you extra traction.

Deepwater walking (using hand webs)

Deepwater walking means you'll move into the water at waist level. Next, you’ll swing your arms by your side. Then, you’ll keep your core tight and walk through the pool.

Avoid any leaning or side-to-side movement. You can add hand webs to add resistance. This helps work out your arms, hips, and more.

Tip. If you’re not sure about deeper water, try a device to help you float. You can use a water noodle or vest, which can keep you above the water. If you’re on a water noodle, place the back higher up between your legs. This helps keep you floating (buoyant).

Arm strengthening (using hand webs)

In waist-level water, stand with your elbows close to your body. Keep your palms facing forward. Lift your forearms to the surface of the water, and keep your wrists straight. After that, change direction. Push your hands down toward the pool floor. Then, straighten your arms as you go.

Tip. Perform 12-15 reps, or continue until you feel tired. Keep your elbows close to your body and wrists straight. This will help target your biceps and triceps to strengthen your muscles.

Water weight arm exercises

Hold your water weights and extend your arms by your sides. You can use foam barbells for your pool exercise. 

Raise your arms to the surface of the water with your palms facing up. Then, rotate your weights so your palms face down. Push down against the water to full arm extension.

Tip. Keep your elbows close to your body, and straighten your wrists. Perform 12-15 reps, or keep going until your arms feel tired.

Resistance exercise (using a kickboard)

This uses a kickboard. Stand with your legs apart. Hold your kickboard with both hands in front of you. Move the kickboard toward your body, but keep your left elbow to your side. Repeat with your other arm.

Tip. Do 12-15 reps or until you are tired. Tighten your core for better posture and movement.

Leg exercise (using a pool noodle)

In waist-level water, tie a pool noodle around your foot. You can also put it on your water shoe and stand up straight.

Put your back against the wall of the pool. Straighten one leg. Then, flex your knee to about a 90-degree angle. Finally, return to your starting position. Keep your arms on the edge of the pool for balance.

Tip. Complete 12-15 reps on each leg. Add water shoes or ankle weights to make it harder to move.

You can do lots of different aqua exercises in the pool. Your water workout can help you recover from or manage a health condition. Your physical therapist will give you specific aqua exercises to do. 

Whatever the reason, talk to your doctor first. They’ll help you find a water aerobics activity that’s right for you.

Water aerobics is a fun, low-impact workout. The water resistance helps improve your strength, flexibility, and heart health. It’s gentle on your joints, too. Beginner or expert, aqua exercise is great for people of all ages, including seniors. Talk to your doctor about finding the best pool exercise program for your health.

Can I do water aerobics if I can’t swim?

You don’t need to know how to swim to enjoy water aerobics. Exercising in the pool is a great way to stay active. In aqua aerobics, you’re not actually swimming, and most classes are in the shallow end of the pool.

If there are any moves in deeper water, you can wear a flotation vest. You can also wear a belt to help you stay above the water. Another tip — position a water noodle between your legs. Put it higher in the back than in the front. This helps with your balance. 

Will my hair get wet during water aerobics?

It depends on the type of water aerobics workout you are doing. If you’re sticking to low-impact exercises, your hair should stay dry. That’s because you’ll likely be in the shallow end of the pool, and you won’t be fully underwater.

But if you’re swimming or doing certain pool exercises where you move through the water more intensely, your hair may get wet.

Do you sweat during water aerobics?

You are still sweating during water aerobics — even if you don’t feel it. The water helps you stay cool, though. So, you’ll exercise without feeling the sweat. It’s a great option to not feel overheated.

But be careful about getting dehydrated. Because you don’t feel the sweat, make sure to drink plenty of fluids before and after your aqua workout.

Is water aerobics good for losing weight?

Water aerobics may help you lose weight. People lost weight after a low-intensity, 12-week water aerobics program. The pool sessions went for 50 minutes, twice a week.

What water temperature is best for water aerobics?

The Aquatic Exercise Association suggests the best water aerobics temperature is between 83 F and 86 F (28 C and 30 C). 

Water that’s too cold can cause muscle stiffness or limit your movement. And warmer water can make your body overheat. The suggested range is ideal for comfort and flexibility during your water workout.