Weight-Bearing Exercise to Improve Bone Health
Fit4Ever | Aqua Awesome Is aqua fitness weight-bearing?
Does water aerobics build muscles strength?
Does aqua build bone density?
Do I need to combine aqua fitness with land exercises?
People ask these questions about aqua aerobics because the buoyancy of water counteracts the effects of gravity. That is why aqua is low-impact, even when you work hard and get a great workout.
How Gravity Affects Workouts
On land, gravity pulls us down: we have to work to hold our bodies upright. In water, gravity does not have as much pull. The support of water makes it easier for many people to work out. They can run, jump, kick, and push the water around without stressing joints the way they would on land. Exercising in water gives you all the benefits of a great cardio workout and you do build muscle strength. However, because aqua is low impact, you may not be build up bone density the same as if you did exercises on land.
Bone is a living tissue that gets stronger when it is used to bear weight. Studies show that weight-bearing exercise stimulates bone formation and helps us retain calcium in our bones. Weight-bearing can mean literally lifting weights, but it also can mean exercise where we “bear the weight” of our own body, such as walking, hiking, jogging, dancing, tennis, climbing stairs.
Swimming is not considered a weight-bearing exercise. Is aqua fitness weight-bearing? It depends. When we exercise in the deep end using floats to keep up our bodies, we are not putting any weight on our bones. When we are in the shallow end jogging or jumping, however, we are putting some weight on our bones.
In short, working out in the water does not give us the full benefit of building up bone density. That is why it is a good idea to combine aqua fitness with some form of weight-bearing land exercise, two to three times a week. This could be a vigorous exercise, such as tennis or jogging, or it could be a less strenuous one, such as walking and lifting small weights.
Making Aqua Fitness Weight Bearing to Help Bones
How can you get the best aqua workout for bone strength? There are ways to increase the amount of work done by your bones in aqua fitness. For example, it’s recommended to have at least part of your aqua routine include some work in shallow water so that you do put some weight on your leg bones. (Aqua shoes can help support you and protect joints even more than the water.)
You can also incorporate aqua dumbbells in your workout. Aqua dumbbells or water weights are made of foam that floats. When you push and pull them under the water it causes resistance, which is similar to lifting heavy weights on land. You can also use foam noodles, kick boards, paddles, elastic bands, aqua gloves, and other aqua equipment to achieve the same resistance. You can also do “wall work,” where your body is in the pool, but you push yourself out to do push ups or dips on the side.
Tips for Aqua Workouts and Bone Health
Here’s some tips for using aqua dumbbells and other aqua gear:
- The bigger the dumbbell, the more resistance.
- The deeper you push water weights under water, the more resistance.
- Move aqua dumbbells slowly for a full range of motion but do not force a move and or put too much pressure on your joints
- Start with smaller weights and work up
- Focus on maintaining spinal alignment throughout the exercise
- Keep a loose grip on the handles and keep elbows bent slightly
As with any workout, check with your doctor or therapist if you have issues and start slowly then work your way up as you become stronger and more confident.
Start with Aqua Fitness and Add Land-Based Exercise
Many people find that when they start getting into shape after starting aqua, they are better equipped to work out on land. They improve balance, tone muscles, and gain cardiovascular endurance. Training in the water can even help reduce inflammation while helping your tendons and joints regain strength. Thus aqua can be a great way to get started in a fitness program that can then gradually include more land-based exercise as well. Make part of your water routine include weight-bearing aqua fitness with dumbells, shallow water work, and wall work, and then add in land activities. If you feel you are not ready for too much exercise on land, then you might consider taking a bone supplement.
If you do aqua in an outdoor pool, remember to always wear a water-resistant sunscreen.
Check out my reviews of best free aqua fitness videos for tips on weight-bearing aqua routines in the shallow end.