Water workouts for autumn wellness
Don’t let shorter days curb your activity, these leg workouts will take you well into autumn.
As autumn sets in and the days start to cool, maintaining an active lifestyle can become a challenge. Why bid farewell to your summer fitness routine when you can embrace invigorating water workouts in the comfort of your own backyard?
Therapeutic benefits
Working out in water is the double-whammy – delivering both physical and therapeutic benefits.
The added buoyancy is great for anyone suffering joint pain or arthritis, providing an easier way to get the heart rate up and enjoy exercise. The added resistance also enhances muscle engagement, which means you’re getting more from your workout than land-based exercise.
While there’s usually plenty of warmth left in our autumn days – making the pool a great place to be – you can also turn up the heat when the temperatures start to drop…just enough to take the edge off.
Leg day, every day
The resistance and buoyancy of water make it easier to focus on legs. Give the leg press a miss and get in to these simple at-home options.
a. Water walking
Simple, yet highly effective, water walking is great start your water workout. Stand in the shallow end of the pool and walk forward, lifting your knees as high as you can with each step. The resistance intensifies the workout, targeting your quadriceps, hamstrings, and calves. Aim for 10-15 minutes of brisk water walking to kickstart your leg workout.
b. Leg lifts
Leg lifts strengthen your hip flexors and improve overall leg flexibility. Move to deeper water and hold onto the pool edge with your arms behind you. Lift one leg straight out in front of you, keeping it extended for a few seconds before switching to the other leg. Repeat this exercise for 10-15 reps on each leg.
c. Poolside squats
Everyone’s favourite, squats are a powerful lower body workout. Stand with your back against the pool edge, with the water just above waist high. Lower your body as if sitting back into an imaginary chair. Focus on keeping your knees aligned with your ankles and your back straight. Complete 3 sets of 15-20 squats for a powerful lower body workout. For an added degree of difficulty, try single leg squats which will engage your core muscles as you try to maintain stability.
Walking and jogging
a. Water jogging
Add some cardio into your aquatic routine with water jogging. Move to deeper water and jog in place, lifting your knees high and pumping your arms. The water resistance provides an excellent cardiovascular workout while reducing impact on your joints. Aim for 10-15 minutes of water jogging to elevate your heart rate and boost endurance.
b. Sideways walking
Sideways walking will engage different muscle groups and improve leg strength. Stand in shoulder-deep water and take sideways steps, maintaining constant tension in your leg muscles. Perform three sets of 20 steps in each direction to reap the benefits of this dynamic exercise.
Resistance training in the water
a. Water leg lifts
Leg lifts target the outer thighs and hip muscles, helping tone and sculpt your legs. Stand in the pool with the water at chest level. Lift one leg straight out to the side and then lower it back down. Repeat on the same leg for 15-20 reps before switching to the other leg.
b. Tread water
Treading water is an excellent full-body workout that particularly targets the legs. Move your legs in a circular motion while keeping your upper body afloat. This low-impact exercise builds endurance and strengthens the muscles in your legs. Aim for 10-15 minutes of continuous water treading for a challenging workout.
Autumn-focused water workouts
As the heat of summer wanes and autumn breezes bring cooler temperatures, tailor your water workouts to embrace the changing season:
a. Sunset stretch
Take advantage of the beautiful autumn evenings by incorporating a sunset stretch routine in your pool. Gently float on your back, allowing the water to support your body weight. Perform slow, controlled leg stretches, targeting your hamstrings, quadriceps, and calves. The serene atmosphere and cooling temperatures create a relaxing and meditative fitness experience.
b. Leaf chase
This one’s for kids…and the cleaner. Add a touch of autumn-inspired fun by tossing a few leaves into the pool and challenging everyone to chase, gather and remove them using various leg movements. It’ll get everyone moving in no time.
As autumn unfolds and we bid farewell to summer, your backyard pool is still the best place to be for invigorating exercise. By focusing on the therapeutic benefits of water with these simple routines, you’ll sail through the season and head into winter in better shape than ever.
