Why water exercise benefits joint health and cardiovascular fitness.

Water exercise: A low impact alternative for a healthier life

Water exercise improves strength, cardiovascular fitness and flexibility while significantly reducing stress on joints and bones. This press release from Mayo Clinic explains why aquatic exercise is an effective, low impact alternative to land-based workouts. It highlights the physiological benefits of buoyancy, resistance and water support, particularly for individuals managing pain, mobility challenges or injury recovery. The guidance includes practical considerations such as optimal water temperature, safety awareness and exercise intensity. It also outlines equipment options and the role of supervised group classes. This article is medically informed and features expert commentary from a Mayo Clinic physical therapy specialist, reinforcing clinical credibility and evidence-based guidance.

Key Takeaways

Water reduces joint stress while maintaining resistance for strength building.
Aquatic exercise supports balance and mobility for people with physical limitations.
Water temperature affects exercise tolerance and therapeutic benefit.
Professional guidance improves safety and effectiveness.
Exercising in water helps improve strength, flexibility and cardiovascular health while reducing impact on bones and joints.

Regular exercise offers a wide range of benefits, including weight control, improved cardiovascular health and better sleep quality. However, for many people, common forms of exercise such as walking, running or weight training can be difficult due to pain, weakness, mobility issues or fear of falling.

According to Kimberly Olsen, a Physical Therapy specialist with Mayo Clinic Health System in Mankato, Minnesota, water exercise is an effective way to focus on fitness in a reduced gravity environment. Here is why:

Buoyancy: Standing in waist-deep water reduces body weight by approximately 50 percent, making aquatic activity a low impact form of exercise. This substantially decreases stress on weight-bearing bones and joints.

Support: Water provides stability for people with balance challenges. Natural water movement during exercise creates variable resistance, and increased turbulence further challenges stability and coordination.

Resistance: Water viscosity slows movement and generates continuous resistance, making aquatic exercise an effective strength-building workout. With reduced joint stress, individuals are often able to exercise longer and complete more repetitions.

These combined properties make water exercise particularly beneficial for individuals recovering from sports injuries, as it helps restore range of motion, strength and endurance. Beyond rehabilitation, aquatic exercise also provides a comprehensive workout that improves cardiovascular fitness, muscular strength and flexibility. As with any new exercise programme, individuals should consult a qualified healthcare professional before beginning.

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Five things to know before entering the pool

Water exercise is adaptable

Aquatic exercise offers a wide range of movements suitable for nearly every fitness level, from simple walking in water to higher-intensity activities such as deep-water running or swimming.

Standing exercises are typically performed in waist- or chest-deep water and aim to improve range of motion, flexibility, balance and strength. Resistance can be increased by moving faster, expanding range of motion or incorporating equipment such as webbed gloves, swim paddles, pool noodles or resistance bands.

Swimming ability is not always required

Basic water safety skills are recommended for anyone spending time in water. However, aquatic exercise does not necessarily require swimming. Many movements are performed in the shallow end of a pool or in shallow natural water where participants remain standing.

Water temperature influences performance

Cooler water, generally between 27°C and 31°C, is preferable for higher-intensity workouts and for individuals prone to overheating, including pregnant individuals, people with obesity or those living with multiple sclerosis.

Warmer water, typically between 29°C and 33°C, is often more suitable for individuals with arthritis, fibromyalgia, chronic pain or increased physical fragility, as heat may help ease stiffness and discomfort.

Monitor exertion carefully

Exercise often feels easier in water due to buoyancy and cooling effects. As a result, individuals may tolerate longer sessions or increase intensity without recognising cumulative strain. Overuse and delayed fatigue can occur, so gradual progression and attention to post-exercise soreness are important.

Group classes provide structure and motivation

Group aquatic exercise classes can improve adherence, motivation and social engagement. These sessions are often led by instructors trained in aquatic fitness who can modify exercises to accommodate varying physical needs.

Advancing your aquatic workout

For individuals seeking greater intensity, aquatic workouts can incorporate specialised equipment.

Foam dumbbells are lightweight on land but provide resistance in water because of buoyancy. They are available in multiple resistance levels.

Water weights worn on wrists or ankles increase resistance during limb exercises.

Paddles and resistance gloves enhance upper body strength training.

A flotation belt allows exercise in deeper water by maintaining head position above the surface, enabling participants to run, perform resistance exercises or complete aerobic movements without treading water.

Many individuals report greater enjoyment when exercising in water compared with land-based activity. Reduced discomfort, lower fall risk and improved mobility often increase consistency and long-term adherence. Aquatic exercise therefore represents both a therapeutic intervention and a sustainable fitness strategy.

About Mayo Clinic

Mayo Clinic is a nonprofit organisation committed to innovation in clinical practice, education and research, and providing compassion, expertise and answers to everyone who needs healing. Visit the Mayo Clinic News Network for additional Mayo Clinic news.

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