It is a known fact that exercising underwater brings an array of benefits to our mental and physical health. In this article, we will delve into the benefits of exercising underwater and provide examples of fun pool workouts to help you achieve your fitness goals while spending time in your pool.

Benefits of Pool Workouts

Water-based exercises are effective for improving your fitness, building strength, and helping you sleep better. Aquatic exercise takes the pressure off the joints, bones, and muscles, reducing the risk of impact-related injuries, which is very important for those suffering from arthritis or joint injuries, as you can find in this article by Harvard Health Publishing.

Water-based exercises can even reduce the risk of diseases like heart disease, diabetes and even cancer.

Examples of Pool Workouts

Walk in Water

Walking in water can target the whole body, and it is a good method to gather a feeling of how it feels to exercise underwater. Walking for 5-10 minutes while engaging the core and standing tall can target the arms, core, and lower body.

Water Volleyball

Water Volleyball can be a fun game to play with the family if looking for a little competition. Each team can have as little as one player, making it a great game to play as a duo.

Standing knee lift

This exercise consists of standing back against the wall of the pool and both feet on the floor, and it’s executed by lifting one knee at a time as if marching. Aim for three sets of ten for each leg.


When it comes to exercising in a pool, swimming comes to mind instantly. It is an all-around exercise as it helps tone muscles and build strength, builds endurance and cardiovascular fitness, and it protects the body by helping maintain a healthy weight while having little impact on your joints.

All in all, if you want to exercise in the pool, the options are many. When it comes to exercising, it is important to find an activity you like and that suits you as an individual.

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This information is in no way a recommendation to participate in any activities mentioned in this article. Always consult health professionals prior to participating in any activities that could be considered harmful.