Swimming is a fun activity that many people enjoy during the summer months. Swimming is easily accessible to many people of all ages because it is low impact, which means it does not stress out the joints. This makes it a suitable exercise for people of many backgrounds and ages, but if you are unsure if swimming is a suitable exercise, then check with a doctor.¹

It is estimated that a 140 lb person can burn around 233 calories per hour by simply casually swimming. If the exercise is raised to moderate speed, that number can bump up to 520 calories per hour. This makes swimming a great way to stay in shape and help you manage your weight.²

Here are 6 of some of the best pool exercises to help you stay active this summer!

Treading Water

Treading water is when you spread out your arms and act like you are biking in the water. When you tread water, you should keep your head above the water and use your arms to help keep yourself from going under the waves.

It is estimated that treading water can burn approximately 300 to 450 calories at high intensity. Treading water also requires no equipment, making it the perfect activity to stay active during the summer months!³

Breaststroke

The breaststroke, also known as the “frog” stroke, is a classic pool exercise that many swimmers use as a warmup or for competitiveness. To do a proper breaststroke, stretch your two arms in front of your body and kick behind you. This stroke is often taught in many swimming classes and is considered a basic life skill.

The breaststroke is an easy exercise that you can do in most swimming pools. Many people will often do laps of breath strokes across a pool to exercise.

Water Yoga

Water Yoga is when you perform yoga techniques in the water. One advantage of water is the water can catch you if you fall off your balance.

There are many different ways people practice water yoga. There are group classes dedicated to teaching water yoga, or you can find videos online of exercises you can practice on your own.

Water Jumping Jacks

Jumping jacks are a classic exercise that can increase your heart rate and help get your blood pumping. In the water, doing jumping jacks can help burn more calories because of the resistance.

It is estimated that regular jumping jacks burn 8 calories a minute for someone who is 120 lbs and 16 calories per minute for someone who is 250 lbs. Jumping jacks are an easy exercise that you don’t need any equipment for to get a good workout!⁴

Flutter Kicks

Flutter kicks are a great exercise that can help get your legs moving. To do flutter kicks, get a kickboard or a pool noodle, and hold it with your hands as you kick your legs.

You can do flutter kicks in a stationary position or do laps. Flutter kicks can be a great way to get active and moving!

Pool Planks

Pool Planks can help work and strengthen your core. You can grab a pool noodle or use the side of the pool as an anchor. Straighten your arms and body until only your toes can touch the bottom of the pool.

Water planks should be held for 10-15 seconds at a time. You can repeat them in sets to help build strength and endurance.

Where Can I Go Swimming?

If you don’t have a pool and are looking for a place to swim, here are some ideas to help you get started!

• Ask a neighbor if you can swim in their pool. It could be a great way to exercise together!
• Check if your town has a pool open to local residents.
• Sign up for a local gym that has a pool.
• Check if a local neighborhood pool allows non-residents to sign up.
• Go to a local beach or lake.

Other pool tips:

• Always wear swimsuits that are suitable for exercising
• Wear sunscreen, especially if you are outside during the hottest part of the day
• Wear long sleeves on especially sunny days