What physical activities can we do in the pool?

Physical activity, as scientific evidence indicates, provides significant benefits to our physical health, as well as to our mental and emotional well -being, helping to prevent and reduce stress, depression, and anxiety. It has also been shown that playing sports contributes to improved cognitive abilities, social skills, self-concept, and resilience.

Water exercises also have some unique characteristics that make them a very interesting and accessible option for everyone. Some of the general benefits of activities we can do in a swimming pool are:

• Low impact: water allows us to do low-impact exercises, which means less pressure on the joints and bones.
• Improves flexibility: buoyancy and movement in the water allow for a greater range of motion, which improves flexibility.
• Increases cardiovascular capacity
• It promotes motor coordination .
• Strengthens muscles: water creates natural resistance during all movements, increasing the effectiveness of the exercise.
• Reduces stress: Water has a relaxing effect, helping to reduce stress and anxiety while exercising.

Exercise and sport for improved health and well-being

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Activities to practice in the water

In the water, especially in swimming pools, we can practice different types of activities and exercises of varying intensity. Some of the main ones are:

Swimming

Swimming is one of the most complete aerobic sports you can practice. Each stroke (freestyle, butterfly, breaststroke, and backstroke) works a different muscle group. It's also an activity that can be enjoyed by people of all ages, from children to seniors, each at their own pace, because it has very little impact on the joints and bones. Among its main benefits are:

• Improves cardiovascular health: strengthens the heart and improves circulation, which helps reduce the risk of cardiovascular disease.
• It tones the whole body: almost all the muscles in the body are worked, especially those in the arms and legs.
• Increases elasticity and flexibility: working with water helps improve joint flexibility and muscle elasticity.
• Improves breathing: It requires proper control of breathing during exercise, which improves lung capacity and respiratory efficiency.
• Improves coordination: It requires coordination between arm movements, leg movements and breathing, and this contributes to improving motor skills and balance.

Aquagym

Aquagym combines low-impact exercises, similar to aerobics, but in the water. The water's natural resistance makes the exercise more effective for toning and strengthening the body without putting it through a lot of stress. It's an activity that doesn't require swimming skills (it's done standing up in the water) and carries almost no risk of injury. Furthermore, it's usually a group activity, so it can help with social interaction and overall well-being.

Some of the benefits of aquagym are:

• Low impact: It is ideal for people with joint problems or who are in the process of rehabilitation.
• Improved blood circulation : stimulates circulation, which helps improve tissue oxygenation and reduce fluid retention.
• Muscle toning: By working against the resistance of the water, different muscle groups are toned, especially the legs, abdomen and arms.
• Flexibility: the aquatic environment facilitates stretching and promotes elasticity.
• Improved coordination: movements require coordination, which helps to improve this aspect.

The benefits of exercising in water for people with mental health disorders

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Aquafitness

Aquafitness exercises are typically more intense and dynamic and can be performed with or without equipment, such as water weights or kickboards. Some common aquafitness exercises include:

• Walking or running in the water: it's good for improving cardiovascular endurance and toning the legs.
• Water cycling: pedaling in the water helps strengthen the legs and improve cardiovascular endurance.
• Exercises with weights or dumbbells specifically for water: muscles of the whole body are worked, such as the arms, abdomen and legs.
• Jumps or movements from traditional aerobics, but performed in the water, which reduces the impact on the joints.
• Leg flexions and extensions: To work the leg and gluteal muscles, leg extension and flexion movements are performed while standing or floating in the water.
• Flexibility exercises: gentle, controlled movements that help improve joint mobility and overall body flexibility.

Stretching and relaxation activities

We can also stretch in the water, either by simply using the water's natural resistance to stretch our arms and legs in different directions, or by using kickboards and aquatic dumbbells to perform pushing or resistance exercises. But we can also do relaxation exercises , such as passive or gentle floating, gentle neck and back stretches, or deep breathing while walking.

In addition, we can also practice aquatic yoga , in which asanas (postures) and breathing exercises are performed with the help of buoyancy and water resistance.

Some of the benefits of stretching and relaxation exercises are:

• Deep muscle relaxation.
• Reduction of pain and stiffness.
• Improved flexibility.
• Improved blood circulation.
• Stress and anxiety relief.
• Increased body awareness.
• Lower risk of injury.
• Improved balance and coordination
• It promotes breathing.

Community sport

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Monograph

In addition to these affordable and accessible activities, we can also choose to practice a team sport , such as water polo or water volleyball. Although these sports usually involve intense physical exertion, they can be practiced more gently for fun, with equally important benefits. So we shouldn't dismiss this option thinking it's too intense for us.