Kenneth Gardner - FITNESS CLUB

It's summer and the beach is even more inviting. An exercise session in the water is an excellent way to have a safe, comfortable and enjoyable workout, and it's great for all age groups.

Exercising in water is an efficient way to combine the rhythmic actions of your legs and arms. Non-swimmers and swimmers alike can exercise at comfortable water heights. The buoyancy of the water will decrease the level of weight bearing on your joints and will also decrease the risk of injuries.

Exercising in the water is quite helpful for people who are overweight and for those with joint problems, especially those who are plagued with arthritis. Older people who work out in water will find the experience more exercise-friendly.

With the water temperature being below our body temperature, the exercise session can continue longer, which is especially helpful for obese persons.

The water provides increased resistance for strength improvement with practically no negative impact. It helps joints to move through the full range of movement which will improve flexibility, reduce pain and decrease injuries. People who are recovering from injuries will enjoy the cushioning effect of water. Exercising in the water develops and maintains cardiorespiratory endurance.

Playful water exercises

Here are some exercises and activities you can enjoy in the water:

Jog in place

Stand in the water at waist height.

Hold your arms at a 90 degree angle and swing them from your shoulder as you jog on the spot.

Lift your legs as high as possible.

Stay on the balls of your feet when you make contact with the ground.

When you are tired, rest then repeat the routine as necessary.

Heel clap hops

Stand in the water at hip height.

Place arms out to the side, palms down with hands above the surface of the water.

Raise your left heel to your left hand while hopping on your right foot.

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Raise your right heel to your right hand while hopping on your left foot.

Do as many repetitions as you can. Rest then repeat the process.

Shuffle step

Stand in the water at hip height, feet together.

Place hands on your hip above the water.

Jump and place your feet to the sides.

Jump and return to the starting position.

Jump and place one foot forward and the other foot backward.

Jump and place the next foot forward and the other backward.

Jump and return to the starting position.

Rats and rabbits

People should stand in the water at waist height.

Divide the number of people present in two teams named rats and rabbits.

Teams stand in a line side-by-side with rats facing rabbits three metres apart.

A leader, not a part of either team, shouts, 'rats'. Rabbits then chase rats within designated area.

Rats can swim, run or walk to get to safe zone in the fastest, safest possible way before getting tagged by a rabbit.

Tagged rats become rabbits.

Both teams will chase the other without any set sequence.

At the end, the team with the most members can be congratulated as the winner.

Head, shoulders, knees and toes

Stand in the water at waist-height arms by your sides.

Someone should give instructions to touch the different body parts.

Both hands are then used to touch the parts named, as quickly as possible.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.