Sporting activities performed in water are always fun and enjoyable for most people. Whether you like water aerobics, surfing or skiing, incorporating such exercises in your workout routine can help you burn fat and keep the extra pounds away. Depending on the speed of your movement, resistance in water is far much greater than in air, which makes exercises more efficient. In fact, a recent study conducted at the Texas A&M Research Laboratory found out that aquatic exercises have significant weight loss benefits for adults who were either obese or overweight.
1. Water Polo
Just like volleyball, water polo is a full-body aquatic sport played by swimmers in a pool. It targets all major muscle groups mainly focusing on strengthening your core and legs. If you continually play water polo for an hour, it can help you burn up to 660 calories.
Just like paddling, water surfing is an ideal exercise that mainly targets muscles in your upper back as well as the shoulders. In addition, by riding the waves, surfing works out muscles in your lower body, back and the shoulders. Surfing for an hour can help you burn about 330 calories although this may vary depending on the strength of the waves. Plus this exercise helps in creating and maintaining balance by contracting your muscles.
Swimming works nearly every muscle in your upper and lower body. It helps in the development and maintenance of several muscle groups without significant impact on your joints. Studies have shown that you can lower your cholesterol levels and burn more than 700 calories in an hour through swimming. Though it is dependent on duration, swimming can be classified as a cardio exercise
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4. Water Skiing
Same as surfing, water skiing mainly targets different muscles in your lower and upper body. It also works your core while helping in the maintenance of balance. In addition, water skiing promotes muscular developments in your arms, legs and core through constant activation. You can burn up to 396 calories by skiing in water for an hour.
Kayaking began more than eight thousands years ago when hunters started moving eastwards from what is currently called Siberia. It is a great form of exercise that targets different muscle groups including upper back, shoulders, triceps and biceps. For every paddle stroke you make, you are working out your core. In keeping and maintaining you’re the balance, kayaking also works your legs. Kayaking for an hour can help you burn about 340 calories although this may vary depending on your speed and terrain.
6. Water Aerobic
Water aerobics is a low impact sporting activity that keeps your heart pumping at a higher rate. This is ideal for boosting the flow of blood in your body to supply muscular tissues with oxygen and nutrients. Water aerobics works out different muscle groups in both your upper and lower body. An average person can burn up to 476 calories by engaging in aquatic aerobics.
7. Water Walking
Water walking is also a low impact sporting activity that works muscles in both your upper and lower body. The exercise starts with your body submerged in water up to your waist. The resistance created by water when walking strengthens your back and core. This exercise also tightens your abdominal muscles while maintaining balance at the same time. The hand webs you make when walking in water makes your arms stronger. This form of aquatic sport can help you burn up to 200 calories in an hour though it can vary with your space.
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Benefits of Water Sports cum Exercise
In reference to the Center for Disease Control and Prevention (CDC), water-based exercises have numerous health benefits in almost every person regardless of gender, age, race or social class.
- Water sports help you to get regular aerobic physical activity.
- Chances of suffering from chronic illnesses like diabetes and heart disease are lowered.
- Most people claim that water-based exercises are more enjoyable than exercising on land.
- There is reduced likelihood of joint or muscle pain.
- Water exercises can be performed by people suffering from rheumatoid arthritis to ease its symptoms.
- Any water-based exercise decreases pain from osteoarthritis while improving the use of the affected joints.
- Studies indicate that exercising in water improves mental health by easing symptoms associated with depression and anxiety.
- Recreational activities like swimming improve family relationships especially in parents of children with developmental disabilities.
- Water-based exercises improve the quality of life in older adults and improve bone health.
Working out in water comes with several mental and physical benefits and can be a good choice if you want to keep physically active. You can shed the extra pounds while enjoying sporting activities in water. It is important to take caution when exercising in water to avoid illnesses or injuries by performing safe and healthy exercise behaviors. Check with your doctor first to find out the best aquatic exercises that are right for you if you have an underlying medical condition.