No matter where you are in the process of physical fitness, water is a great place to go. When I was over 300 lbs., I was too heavy to do much of anything on land. But when I was in the water, it held up some of my weight and supported my joints. This was the perfect way for me to start to exercise.
I was talking to Amber Morgan, director of the pool at Holladay-Lions Fitness and Recreation Center, and she said that if you are in waist-high water, the water will hold 60% of your body weight. But it gets even better: when you are chest high, it is 70% and when you are up to your neck, it holds 80% of your weight.
When I started to exercise, I was challenged with a knee without much cartilage. I was having great difficulty walking. I was even considering a cane at one time and brought my mother’s walker home to get around in the house. Water was helped me to get started exercising.
When I spoke to Morgan, she said there are five levels in water exercising. If you are just starting, check with your doctor and then if you are okay to go, you may want to start with level one and work your way up. If you are physically strong, start at the level that best fits your ability. Just remember “motion is lotion” and your joints and whole body will feel better when you are moving. Here are the levels you can work though to lose weight and gain greater strength and mobility:
1. Deep water: This is very low impact. To stay up in the water, you can wear a weight belt, sit on a foam noodle, or wear a life jacket. Some of the movements you can go though in the water are jogging, bicycling, and cross country skiing.
2. Low resistance in shallow water: With this, you are waist high and can do water walking and exercise on the side of the pool. For example, if you want to do push ups, stand at the edge of the pool, leaning at an angle and then do your push ups. The greater the angle, the more resistance you’ll have.
3. Resistance water: In many pools such as Holladay-Lions, they have a current channel, or “lazy river”. It is an area where they jet force the water into a current. You begin by walking with the current and then against the current. If you are the only one in the current, it can be a real challenge to walk though.
4. Water Aerobics classes: Almost every pool offers these exercise classes. I like to go to this three times a week, as I can move my body in ways in the water that I cannot move on land.
5. Swimming: When you swim at a good pace, you will burn more calories than a runner will. I have heard experts say that swimming is the best exercise you can do.
Many people who consider themselves oversized hesitate to get into the pool because their bodies are more exposed and they feel embarrassed. I decided to go for it, because once in the pool, it doesn’t really matter. Others cannot see what I look like though the water.
Get started now—it can really be the best thing you can do for yourself!
Dian has taken her ideas and shared them throughout the years in her many books. This month she is offering a 35- year Johnny Carson Anniversary special. Get 6 of her best books — a $95.00 value — for only $35.00. They’re great for gifts or just a wonderful library for you. These books contain the ideas that Dian has used on the NBC “Today Show”, Good Morning America and the ABC “Home Show” over the years. Check out this wonderful special at www.dianthomas.com. You can also preorder her new book on weight loss there.
