The gym is filled with cardio equipment: bikes, treadmills, ellipticals, rowers, even ski machines. There are so many options that it can almost feel overwhelming. Should you head to the treadmill for a jog? Or zone out on the elliptical for an hour? If you are going to take time away from your to-do list, you want the workout to be effective. But sometimes, the choices feel exhausting, and a sense of dread — or at least boredom — creeps in as you walk to your chosen machine.
But maybe you don’t need to go out onto the gym floor. Maybe the best exercise for your heart is waiting for you in the pool. Water aerobics can be just as effective, if not more so, when it comes to improving cardiovascular health.
A low-impact, high-reward way to strengthen your heart, water aerobics boosts endurance and improves overall well-being. You don’t have to be an athlete or even know how to swim to reap the benefits.
And here’s the best part: You don’t have to fight for a treadmill or force yourself through another uninspired workout. With water exercise in a swim spa, you can move in a way that feels good while still giving your heart the workout it needs.
The heart health benefits of water aerobics
Exercise is one of the best ways to keep your heart healthy. The American Heart Association recommends at least 150 minutes of cardiovascular exercise each week, but increasing your activity level can have even greater benefits.
A study found that working out two to four times beyond the minimum recommendation for vigorous physical activity significantly lowers the risk of death from cardiovascular disease. Those who exercised between 300 and 599 minutes per week — about an hour a day, five times a week — saw the most substantial benefits.
That might sound like a lot, especially if high-impact workouts leave you feeling sore. But staying active doesn’t have to mean pounding the pavement or enduring long, grueling sessions. Water exercise offers unique advantages that make it a safe, effective, and enjoyable way to strengthen your heart.
Strengthens the heart muscle
Like any other form of aerobic exercise, water aerobics increases your heart rate, encouraging your heart to pump more efficiently. Over time, this strengthens the heart muscle, making it more effective at circulating blood and oxygen throughout your body. A strong heart reduces your risk of cardiovascular disease, stroke, and high blood pressure.
Lowers blood pressure
The hydrostatic pressure of water helps improve circulation and reduce blood pressure. When you exercise in water, your blood vessels dilate, promoting better blood flow and easing strain on your heart. Studies show that regular aquatic exercise can contribute to long-term improvements in blood pressure management.
Improves circulation
The natural resistance of water encourages muscles to work harder, increasing circulation and enhancing oxygen delivery to your organs and tissues. This increased circulation helps reduce inflammation, improve heart function, and support overall cardiovascular health.
Encourages consistent movement
One of the biggest barriers to heart-healthy exercise is discomfort, especially for those with joint pain or mobility issues. Water’s buoyancy reduces the impact on joints, making movement easier and more comfortable. This allows for longer, more consistent workouts without the aches and pains that can come with land-based exercise.
Reduces stress and promotes relaxation
Stress is a major risk factor for heart disease. Chronic stress can lead to inflammation, which contributes to plaque buildup in the arteries, increasing the risk of coronary artery disease. This condition can lead to heart attacks, abnormal heart rhythms, and even heart failure.
Stress also triggers the release of hormones like adrenaline and cortisol. While adrenaline helps the body respond to immediate challenges, too much over time can strain the heart and raise blood pressure. Prolonged cortisol elevation can lead to higher blood pressure, blood sugar, and cholesterol levels, all of which impact heart health.
Water aerobics offers a natural way to counteract stress. The soothing properties of water, combined with rhythmic movements and controlled breathing, help lower cortisol levels and promote relaxation. Many people find that water exercise reduces stress and anxiety, supporting both heart health and overall well-being.
Busting myths about water exercise and its benefits
Water exercise is often misunderstood. Some think it’s only for older adults or those recovering from injuries, but the truth is that aquatic workouts benefit people of all ages and fitness levels. Let’s break down some common myths and uncover why water aerobics is a fantastic option for anyone looking to improve their heart health.
Myth: Water aerobics is only for seniors
While it’s true that water exercise is gentle on the joints and excellent for those who have arthritis, it’s also a highly effective workout for building strength, endurance, and cardiovascular fitness. Even elite athletes, like marathon runner Jordan Hasay and now-retired pro triathlete Tim O’Donnell, incorporate water training to enhance performance and aid recovery.
Myth: Water workouts aren’t challenging
The natural resistance of water engages muscles differently than land-based workouts, making even simple exercises more effective. Activities like water walking and aqua jogging provide an excellent cardiovascular workout while reducing the impact on joints.
Myth: You won’t get your heart rate up
Some assume that because water workouts feel gentler on the body, they don’t offer a true cardio challenge. In reality, water’s resistance naturally increases the effort required for every movement, making your heart work harder to keep up. Exercises like water jogging, high-knee marches, and resistance training can significantly elevate heart rate, improving cardiovascular fitness just as effectively as running or cycling.
Want to turn up the intensity? When exercising in an H2X Fitness Swim Spa, you can adjust the speed of the endless water current to create a more challenging workout.
Myth: You need to know how to swim
It’s true that swimming is one of the best full-body exercises you’ll find. However, you don’t have to be a great swimmer or learn to swim as an adult to work out in the water. Many exercises, such as walking, jogging, and rowing, can be done in the water. With an H2X Fitness Swim Spa, built-in grab bars and resistance jets provide support and stability, making it easy to get started.
Why a swim spa makes water exercise more convenient
While pool exercise offers incredible benefits, getting to the gym or community pool isn’t always easy. That’s where a swim spa comes in. An H2X Fitness Swim Spa brings the advantages of water aerobics right to your backyard, allowing you to work out whenever it fits your schedule.
Warm, adjustable water temperature
Unlike a chilly gym pool, which is often kept around 82 degrees, a swim spa gives you complete control over the water temperature. Designed with a built-in heating system and energy-efficient technology, a swim spa creates a comfortable environment year-round. You can set the water as warm as 99 degrees for a soothing, therapeutic experience or adjust it between 85 and 90 degrees for an optimal workout temperature.
Private and convenient
No need to worry about crowded pools or limited class times. You can exercise in the privacy of your own home.
Built-in resistance and support
The jets in a swim spa provide adjustable resistance, making your workout more effective. Plus, built-in grab bars and a consistent water depth ensure stability and confidence.
Versatile for all fitness levels
Whether you’re new to exercise or looking for a challenge, a swim spa allows you to modify workouts to match your ability and goals.
How to get started with water aerobics
If you’re new to exercising in the water, it’s important to start with simple movements to build strength, balance, and confidence.
Water walking or jogging: Move forward and backward in the water, using high knees for added intensity.
Leg lifts: Stand near the side or hold onto grab bars for support, then lift one leg at a time to engage your core and lower body.
Arm resistance exercises: Use the natural resistance of water, rowing bars, or add aquatic dumbbells to strengthen your upper body.
Flutter kicks: Hold onto the side of the swim spa or use a flotation device to engage your legs and core.
Even a short session in the water can have heart-healthy benefits, and consistency is key. Aim for at least 30 minutes of moderate activity most days of the week.
Water aerobics is a great way to improve your heart health. It improves circulation, lowers blood pressure, and makes exercise more accessible and enjoyable. Whether you’re looking to start a new fitness routine or add variety to your workouts, an H2X Fitness Swim Spa makes it easy to stay active and take care of your heart right at home.
How to buy a swim spa
Relax, unwind, and reinvent family time with a Master Spas swim spa. Click here to discover the secrets to creating a backyard oasis. Or, contact your local Master Spas retailer to learn more about spa ownership. How much does a swim spa cost? Request a quote here.