Water Based Exercises
Low-Stress, Low-Impact
by Merlin Hearn

young girl playing soccer

Note: As an Amazon Associate I earn from qualifying purchases.

Water based exercises are a great option for any athlete recovering from an injury, a pregnant woman looking for exercises, or anyone who is looking for a way to get in shape that puts less impact on joints.

In addition, water exercises are less stressful on your body and can improve mood and mental attitude.

I used to play volleyball, indoor and beach, year round.

I loved it, but unfortunately my ankles and wrists were becoming shells of what they used to be.

They hurt when I went to the gym and I had given up any shot of lifting heavy amounts of weight.

Volleyball Star Saves His Career

I was looking for a way to stay in shape and stumbled on a video of an Olympic gold medalist, Eric Fonoimona, who had the same problems as me.

He was about to give up volleyball altogether after college, his ankles and knees taxed to a breaking point, until he found an old high school coach who turned him on to water -based exercises.

Needless to say, the exercises saved his career, and he credits them for giving him the vertical leap and conditioning he became famous for, winning him a gold medal in 1996.

After hearing of his story, I knew I had to give these exercises a try.

Benefits of Water Based Exercises

The benefits of water exercises are both physical and mental, which aids in the process of healing and overall health. Just a few of the physical benefits include:


  • They allow a person to use a muscle without any strain on the joints connecting it. 
  • They are becoming commonplace in major athletic sports, dramatically decreasing recovery time of paid athletes.
  • They alleviate suffering from arthritis, improving use of affected joints and decreasing pain.
  • They help pregnant women and unborn babies improve their health.
  • They improve or preserve the bone health of post-menopausal women.


Anyone who likes to swim can attest to the calming nature it induces on a swimmer. Water exercise has been shown to: 

  • Improve moods in both men and women.
  • Decrease depression
  • Alleviate anxiety

Low-Stress, Low-Impact Exercise

Water offers ten to twelve times the resistance that air does and at the same time our bodies are 90 percent more buoyant. 

What this equates to with exercise is a lower impact on joints, creating a pain-free way to work out. It does not demand nearly as much strain on the ligaments and tendons connecting our muscles together.


Water-based exercises are a healthier way for older people, pregnant women, those who are overweight, and people suffering from an injury to stay in shape.

Some popular forms include water aerobics, swimming laps, or walking/running underwater.

If interested, check with your local recreation center or gym to see what classes they offer.

Return from Water Based Exercises to Proper Hydration Basics for Sports and Fitness

drinking water filter system

If you would like to reproduce or republish this article or any other article on this site, feel free to do so but please include a reference or link to the article at WaterBenefitsHealth.com. 

Did you find this page helpful? Please share it . . .

Would you prefer to share this page with others by linking to it?

  1. Click on the HTML link code below.
  2. Copy and paste it, adding a note of your own, into your blog, a Web page, forums, a blog comment, your Facebook account, or anywhere that someone would find this page valuable.

Sign Up for Our Monthly

50% Off Select Filtration Systems

Visitor Comments

"This was the best and most straight forward info on the net yet. I asked a question and got an answer that made sense. Thank you so much!" - Linderlinder

FINALLY!!! I have been wondering about this for years with no 'solid' answer. This is exactly what I've been wanting to know! Thank you for this share..." by Andy

"Thank you for the information, Nancy. I appreciate it. Your article and findings are very helpful,  referring to dehydration." -  Carolyn

"Lemon water is one drink both my wife and I can't drink. It upsets our stomachs. We are in our sixties and in very good healthwell, better health now that we drink about 2 liters plus of water each day. It has made so much difference to our digestive systems and recovery every day. Thank you for your website and effort." - Rod