When it comes to maintaining fitness while being gentle on your joints, low-impact exercises are an excellent option. Unlike high-impact activities that can cause stress and strain on your body, low-impact exercises focus on minimizing the impact on your joints, making them ideal for people with joint pain or those recovering from injuries. 

Swim spas provide a unique environment that amplifies the benefits of these low-impact exercises. In a swim spa, the buoyancy of the water reduces the load on your body, allowing you to move more freely and comfortably. The resistance of the water helps to strengthen muscles and improve cardiovascular fitness without the harsh impact that comes from traditional workouts. 

Whether you’re walking, jogging, or performing resistance training, the water in a swim spa supports and cushions your body, making it an optimal setting for effective and joint-friendly exercises.

We’re going to explore seven effective swim spa exercises that can help you achieve a great workout without the wear and tear associated with high-impact activities. Before we share the exercises with you, we are going to break down what a swim spa is and the benefits of low-impact activities. 

WHAT IS A SWIM SPA?

A swim spa is a versatile fitness tool that combines the features of a traditional swimming pool and a hot tub. It is designed to offer a continuous current of water, which allows users to swim in place, engage in water exercises, or simply relax. Swim spas are typically smaller than traditional pools but offer a range of features, including adjustable jets and temperature controls.

Swim spas provide numerous benefits, such as improved cardiovascular health, enhanced muscle tone, and increased flexibility. They also offer a low-impact environment, making them ideal for people with joint issues or those recovering from injuries.

WHY CHOOSE LOW IMPACT EXERCISES?

In the quest for fitness, many people overlook the significance of low-impact workouts, assuming they’re less effective than their high-impact counterparts. However, low-impact exercises offer a range of benefits that make them a smart choice for anyone seeking a balanced approach to fitness. 

These workouts are designed to minimize stress on your joints and muscles, which is particularly beneficial for individuals with existing joint pain, arthritis, or those recovering from injuries. They can also improve the range of motion, strengthen muscles around the joints, and enhance overall flexibility.

By focusing on low-impact exercises, you can achieve your fitness goals while reducing the risk of injury and ensuring that your workout routine is sustainable and gentle on your body. This approach not only helps in building strength and endurance but also supports overall well-being, making low-impact workouts a valuable addition to any fitness regimen.

7 SWIM SPA EXERCISES TO USE FOR YOUR LOW-IMPACT WORKOUT

If you’re looking to enhance your fitness routine without putting excessive strain on your body, swim spas offer a perfect solution. Here are the 7 low-impact swim spa exercises for you to try. We are not doctors and recommend getting approval from your doctor before starting any new exercise routine. 

Exercise 1: Aquatic Walking

How to Perform Aquatic Walking

Aquatic walking involves walking in the water, typically at a brisk pace. To perform this exercise, stand in the swim spa with the water level at chest height. Begin walking forward, keeping your back straight and your arms moving naturally.

Benefits and Variations

Aquatic walking enhances cardiovascular health and improves lower body strength. Variations include walking backward or sideways to target different muscle groups and increase the intensity of your workout. You can even add weights to your ankles to increase the force as this can help to build your endurance and stamina.

Exercise 2: Water Jogging

Technique and Tips

Water jogging is similar to running but with the added resistance of water. To do this exercise, jog in place or move forward in the swim spa, using the water’s resistance to work your muscles more effectively.

Advantages of Water Jogging

Water jogging is a great way to improve cardiovascular fitness and endurance while reducing impact on the joints. It also helps strengthen core muscles and improve overall stability. Again, you can add weights to your ankles to increase the force as this can help to build your endurance and stamina.

Exercise 3: Swim Spa Resistance Training

Using Resistance Bands

Resistance bands can be used in a swim spa to provide additional resistance during exercises. Anchor the bands to the spa’s handles or sides and perform exercises such as bicep curls, shoulder presses, and leg lifts.

Key Exercises

Key resistance training exercises include:

• Bicep Curls: Stand with feet shoulder-width apart, hold the bands with palms facing up, and curl your arms toward your shoulders.
• Shoulder Presses: Hold the bands at shoulder height and press upward until your arms are fully extended.
• Leg Lifts: Attach the bands to your ankles, lift your legs to the side or back, and lower them slowly.

Exercise 4: Water Aerobics

Basic Aerobic Moves

Water aerobics involves performing aerobic exercises in the water. Common moves include jumping jacks, high knees, and arm circles. These exercises increase heart rate and improve overall cardiovascular fitness.

How to Incorporate Aerobics into Your Routine

Incorporate water aerobics into your routine by performing a series of exercises in a structured format. Start with a warm-up, followed by a series of aerobic moves, and finish with a cool-down.

Exercise 5: Aqua Yoga

Introduction to Aqua Yoga

Aqua yoga combines traditional yoga poses with the resistance of water. The water provides support and resistance, allowing for a deeper stretch and improved balance.

Popular Aqua Yoga Poses

Popular aqua yoga poses include:

• Tree Pose: Stand on one leg while placing the other foot against the inner thigh, using the water for support.
• Warrior Pose: Extend one leg forward and the other backward while holding your arms out to the sides.
• Child’s Pose: Kneel on the spa floor and stretch your arms forward while lowering your torso.

Exercise 6: Water Plyometrics

Explanation and Techniques

Water plyometrics involve explosive movements that increase power and strength. Perform exercises such as squat jumps and burpees in the water to enhance muscle tone and cardiovascular fitness.

Benefits of Water Plyometrics

Water plyometrics provide a high-intensity workout without the impact on your joints. They help improve muscle strength, power, and overall fitness.

Exercise 7: Swim Spa Stretching

Effective Stretches

Stretching in a swim spa helps improve flexibility and reduce muscle tension. Effective stretches include:

• Hamstring Stretch: Sit on the spa floor with one leg extended and reach for your toes.
• Quadriceps Stretch: Stand on one leg and pull the opposite foot toward your buttocks.
• Shoulder Stretch: Extend one arm across your body and use the other arm to gently pull it closer.

TIPS FOR MAXIMIZING YOUR SWIM SPA WORKOUT

For a well-rounded workout, combine various exercises from the above list. This approach ensures you target different muscle groups and achieve a balanced fitness routine.

Equipment and Accessories

Consider using equipment like water dumbbells, resistance bands, and flotation devices to enhance your workout. These accessories can provide additional resistance and support during exercises. At RnR Hot Tubs and Spas, we offer a variety of different accessories that you can add to your swim spa to help with low-impact workouts. Please come into our store at 8 – 5700 Barlow Trail SE or give us a call at 403-203-0860 to let one of our experts help you.

Safety Considerations

Always prioritize safety by ensuring the swim spa is clean and free of hazards. Start with a warm-up to prepare your muscles, and stay hydrated throughout your workout.

Stretching in water provides support and reduces the risk of overstretching. The water’s buoyancy helps you achieve a deeper stretch with less strain on your muscles.

Swim spas offer a versatile and low-impact environment for effective exercise routines. By incorporating these seven swim spa exercises into your workout regimen, you can enjoy the benefits of a full-body workout while minimizing stress on your joints. 

Whether you’re looking to improve cardiovascular fitness, build strength, or enhance flexibility, swim spas provide an ideal setting for a balanced and enjoyable workout.

Please reach out to one of our experts today to have a look at the hot tubs or swim spas that we have in stock. We would love to help you find the perfect match for you and your family. 

You can visit us at Bay 8 –  5700 Barlow Trail SE in Calgary.

Servicing all makes and models including Vita Spa, American Whirlpool, and Maax Spas.