United States Water Fitness Association
The Central Aquatics Information Resource for over 30 Years
"The health and safety of our participants, including our instructors, is our top priority."
- John Spannuth, USWFA President/CEO

What Are the Exercise Options in the Water?

Water Exercise: A Pool of Options

  • Deep Water Running:Stimulating land running in water where the feet do not touch the bottom of the pool. Flotation devices are used. Various running styles, drills, and methods can be used.
  • Flexibility Training: Large movements using each body parts' full range of motion, along with full body stretches.
  • Lap Swimming: If the individual is a proficient swimmer, swimming back and forth using various swimming strokes is a possibility. However, we suggest that lap swimmers also consider other forms of water exercise in addition to lap swimming.
  • Water Aerobics: Full body rhythmic exercises conducted in shallow and/or deep water for 20 minutes or more, designed to provide cardiovascular benefits.
  • Wall Exercise (Deep or Shallow): Using the pool wall for support to isolate various body parts.
  • Water Fitness Products: Professional products designed and manufactured specifically for water fitness activities for toning, strengthening and endurance work. Such products add variety to the class, motivate students, and create additional resistance and support.
  • Water Running: Same as Deep Water Running (see above).
  • Water Toning/Strength Training: Upper and lower body moves designed to strengthen, firm, and sculpt the muscles by using the resistance of the water and/or water exercise equipment.
  • Water Therapy & Rehabilitation: Procedures in the water designed and implemented for specific clinical purposes.
  • Water Walking: Moving forward, backward, and sideward, using regular, short, quick or long steps, in waist-deep to chest-deep water.
  • Water Yoga & Relaxation: Gentle, easy-flowing moves using the water as a relaxation medium.

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