Aqua, or water aerobics, is a cardio class which combines strength-based elements to give you an all-round workout that’s gentle on your joints. It’s been making waves for years because it’s suitable for all age groups looking to keep their wellbeing afloat, especially in later life. 

Key takeaways: 

• Water is 12 times more resistant than air, making Aqua a great strength-building exercise
• Aqua classes can reduce your blood pressure and improve your heart health
• Water aerobics is good for people with arthritis, back pain, reduced joint mobility or people who are pregnant  

What is Aqua? 

You’ve probably guessed: Aqua is a pool-based workout. It combines cardio and strength to get your heart rate up while also building and toning muscle. For this reason, it’s a full body workout, but one with an added benefit: it’s low-impact. Thanks to the buoyancy of your body in the water (and sometimes the help of a float), Aqua classes are gentle on your joints and give you the freedom to move your body without fear of injury. 

What are the benefits of Aqua? 

We’ve already mentioned that Aqua is good for your joints but it has plenty of other benefits for your body too. Firstly, it’s great for your muscles. Because water is at least 800 times denser than air, it provides 12 times more resistance. That means that walking through water is 12 times harder than walking on land. Because of this, your muscles have to work harder and, in the process, become stronger. You’ll get more muscle growth across all areas of your body working against the resistance and - because of the added effort - you’ll also improve your stamina over time too. That means, the more you keep coming back to Aqua, the easier it will feel. (If you thought water aerobics is easy, you might want to give a class a try.) 

Pool aerobics can also support your heart health. Despite the added resistance, working out in water actually slows your heart rate down. This is for a number of reasons, including the water pressure pushing blood from your extremities back to the centre of your body so your heart can fill more completely and has less resistance to work against. This drives down your blood pressure. Because your circulation is more efficient, your heart beats fewer times and your heart rate may even come down 10 - 15% compared to being on land.  

Aqua aerobics can also help you feel less stressed and more relaxed. Not only does the colour blue have a calming effect, but being in water can also feel therapeutic to your body and encourages tension to melt away.  

Is Aqua the best low-impact exercise for my joints? 

Aqua fitness is a great option for people who get pain during land-based exercises. While people with reduced joint mobility will still get lots of benefits from low-impact classes, like Move Club, Aqua gives that extra benefit of feeling supported in the water. So, if you’re looking to protect your joints, it’s a solid option.  

The only area where land-based exercises may be better is when it comes to bone density. This is built better through weight-bearing exercises on land, like weightlifting.  

Do I need to be a good swimmer? 

If you thought Aqua couldn’t get any better, it does. Even if you don’t consider yourself to be a good swimmer, you can still feel the benefits of Aqua aerobics. In Aqua classes, you won’t ever need to swim and you’re only ever partly submerged in the water. If that still makes you feel a little nervous, you can choose to stay in the shallower part of the pool and also use a float to support you during your exercise.  

Is Aqua right for me? 

If you’re looking for a low-impact exercise that looks after your joints, heart health and your mind, Aqua is a great option for you. You’ll also meet plenty of like-minded people in a non-competitive environment, making it a sociable class where you can take friendships beyond the pool.  

Ready for your next workout? Check out all the group exercise classes available at Virgin Active.

Not yet a member? Find your nearest club and start your membership today.

FAQs  

Is aqua aerobics good for beginners? 

Aqua is great for people with reduced joint mobility, those who are returning to exercise after injury and those looking for a place to start on their wellness journey.  

Are Aqua classes good during pregnancy? 

Aqua classes are very supportive during pregnancy. The water relieves the weight of your bump, giving you less pressure on your back as well as preventing inflammation and swelling thanks to the water pressure directing blood more efficiently into your centre. However, before joining a class, you must consult your healthcare provider/GP for more information on whether Aqua classes are safe for you.    

Can aqua aerobics help with back pain or arthritis? 

Aqua aerobics is considered to be positive for people with back pain and arthritis because the buoyancy of the water supports your joints, giving you temporary relief while also strengthening your supporting muscles. However, before joining a class, you must consult your healthcare provider/GP for more information on whether Aqua classes are safe for you.    

Does aqua aerobics build muscle? 

Yes. Thanks to water being 12 times more resistant than air, movement in water feels a lot more challenging than land-based activity. That’s great news for strengthening your muscles.  

Do I need to be fit before starting aqua aerobics? 

No, Aqua aerobics is beginner-friendly and low-impact, making it suitable for people from all walks of life. Over time, you’ll also be able to increase the intensity of your workouts to test your strength more and increase the benefits from it.  

Can I do Aqua classes if I can’t swim? 

Yes, you can stay in the shallow end and use a float to keep you buoyant.