Fitness fads come and go, but few have endured like water aerobics, an option that brings a breath of fresh air to the dreaded workout routine.

No one should be surprised by the popularity of this approach—after all, it is an incredibly low-impact way to increase your strength, endurance, and flexibility, all in a revitalizing setting. Whether you’re looking to launch your exercise journey or add variety to your current regimen, take a closer look at the upsides of aqua fitness along with tips for getting started.

Physical benefits that go below the surface

Working out in water is all about getting the most out of your efforts with the least amount of strain. Luckily, the nature of water makes this easy. The warmth of it helps your muscles relax, and your body’s natural buoyancy while in it reduces the force on your joints, making your movements more fluid. As a result, you can exercise with much less risk of aggravating existing problems—ideal for seniors and those living with a chronic condition like arthritis.

However, that’s not to say aqua fitness is a total breeze. Thanks to the natural resistance it provides, water has the ability to increase the intensity of even the most basic moves, helping to work your body harder without you necessarily having to push it to the limit. In fact, just about every muscle group is engaged during water aerobics, from your upper and lower body to your core. Strengthening the latter in particular will also help improve your balance and coordination, especially if you incorporate exercises specifically designed to go against the water’s resistance. And, on top of all that, your cardiovascular endurance will improve as well, reducing your risk of issues such as high blood pressure and heart disease.

Riding the wave to better mental health

There are substantial mental benefits to water aerobics in addition to the physical ones. For one, many people find that simply being near water helps them unwind, an effect commonly known as “blue mind.” Submerging yourself in it causes a cascade of physiological reactions that alleviate stress, including increasing endorphins and decreasing the stress hormone cortisol. Spend just half an hour splashing around in the pool, and you may leave feeling dramatically calmer and relaxed, your daily worries washed away.

Besides its impact on certain hormones, aquatic exercise may also increase neurochemicals that reduce inflammation and arterial stiffness in the brain, which, in turn, enhances blood flow. These factors have been shown to support greater cognition as well as stronger memory. A study published in the International Journal of Environmental Research and Public Health even found that older adults who underwent a twenty-eight-week water aerobics program showed significant improvements in general mental function, not to mention functional fitness and muscle mass. With such all-around advantages, this may just be one of the best approaches to working out you could try.

Simple, effective beginner exercises

There’s no need to be intimidated if you’ve never done aqua fitness before. The key to maximizing your experience is to ease into it and gradually increase your stamina. Consider these basic exercises to help you get started.

Water walking
Just as you would on land, walk across the shallow end of the pool, about waist-deep, moving your arms at your side in a natural swinging motion. Keep your posture upright, and engage your core to maintain your balance as you move. To make the exercise more challenging, gradually transition into deeper water. This will increase the resistance on your muscles without straining your joints.

Treading water
A staple of swimming classes, this activity can provide a surprisingly decent cardio workout. Venture far enough into the deep end where your feet can’t touch the bottom, then use a combination of flutter kicks and arm sweeps to remain buoyant. Continue for one to two minutes at a time, increasing the length as your strength improves.

Aqua jogging
Take treading water a step further by trying aqua jogging, also done in the deep end. Keeping just your head above water and your chest upright, alternate raising your knees high while swinging your arms, as if running, in rhythm with your legs. For additional support, wear a flotation belt to help you stay afloat so you can focus on your form.

Arm circles
Standing in water at shoulder height, lift your arms straight out to the sides and move them in circles; start with small rotations that gradually increase in size. To boost the intensity, alternate between fast and slow circles or add resistance with water weights. Be sure to keep your arms submerged to engage the muscles in your upper back, arms, and shoulders effectively.

Leg lifts and kicks
In waist-deep water, stand tall with your feet shoulder-width apart. Extend one leg forward, then to the side, and finally to the back, holding each position for a couple of seconds. Your movements should be slow and controlled to work the different muscle groups in your legs and core. Another option to strengthen your hip flexors and glutes is flutter kicks, which involve holding a kickboard or the side of the pool as you kick your legs behind you.

Water squats
Similar to leg lifts, spread your feet shoulder-width apart while in water that’s at least chest deep. Keeping your back straight, bend your knees and push your hips back as if sitting in a chair. Once your thighs are parallel to the floor, stand back up. To add difficulty, include a small jump as you rise from the squat or hold water dumbbells in each hand.

Aqua fitness provides a low-impact alternative that anyone can enjoy, from exercise novices to workout champions. Dive into this activity, and you can unlock a world of benefits that are as refreshing as they are effective.

*Consult with your doctor before starting any new exercise routine, especially if you have existing pain or medical conditions.