Water Aerobics

Exercising in water can improve your circulation and the fitness of your heart and lungs as it tones the body and reduces fat. It can also increase your strength and improve your flexibility with decreased pressure on your feet. No personal equipment is needed beyond a swimsuit and in some classes, water shoes (rubber soled slip-ons recommended for slippery, smooth surfaces) or canvas sneakers. Depending on your pool's equipment, your class might be using noodles (floating devices), kickboards, paddles, and aqua gloves.

Before you enroll in a water aerobics class, particularly if you have loss of sensation due to neuropathy, check with your doctor so you will know your limitations and be familiar with how this type of exercise might relate to your medications and blood sugar levels. Once enrolled, tell your instructor that this is your first water aerobics class, and explain that you have diabetes so that your instructor will be alerted to the possibility of low blood sugars (hypoglycemia). Outdoor classes may require the use of sunscreen, caps, visors, sunglasses, and protective T-shirts. Be sure to bring a water bottle and your glucose tablets and/or carbo snacks to control low blood sugars during or after the class.

Many of the exercises in a typical class don't require swimming ability or even getting your hair wet. Most of the muscle-conditioning exercises are performed in water that is waist-to-armpit depth with you standing instead of swimming or floating. What will you be doing? Most water aerobics classes are very similar to a traditional land-based aerobics class with a warm up period, a cardio segment, strength building, and a cool-down period. Typical moves will include jogging in place, jumping jacks, knee lifts, kicks, twists, and squats. The strength building segment may be done with water weights and often uses the side of the pool for leg and abdominal workouts. Water temperature will usually range from 82° to 86°F (28° to 30°C).

Class fees will vary from facility to facility so this is where it pays to shop ahead by telephone. Try your local YMCA, YWCA, swimming club, country club, or apartment/condominium/housing association. You might also check the hospitals, colleges, and rehab centers. Do forget to ask if they give discounts for non-prime time classes and/or senior discounts (if you quality). Water aerobics is a growing fitness fad here in the United States (it's estimated that more than 18 million Americans use a swimming pool as part of their regular fitness regime). Maybe it's the exercise program that you've been looking for, by itself or as part of a cross-training program to keep exercise new and different. Jump in! Your heart will thank you.

Article source: Diabetic-Lifestyle.com

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