Alberta Cancer Foundation

The Wonders of Water

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Four water workouts that will benefit your health

By: Olivia Piché

Illustration by Emily Chu.

Exercising in or on the water has an abundance of health benefits. Watery workouts can boost mental wellness, build strength, and improve lung and heart health.

Andrew Chau is an aquatic therapist and kinesiologist at Leading Edge Physiotherapy, which has locations in Edmonton and St. Albert; Chau spends time working at all of them. He explains water can be used as a tool to improve one’s health, largely because of its buoyancy. Chau explains water’s buoyancy “allows muscles to move more efficiently” and makes watery exercise low-impact with less risk of injury. 

Aquatic workouts can also be quite demanding because of the water resistance, and it provides all the benefits of a good strength workout. It can be just as good as going to the gym and lifting some weights, but with added benefits like less wear and tear on the joints and muscles. And the resistance is completely up to you: the faster you move, the harder it is, and the deeper the water, the more resistance you feel. Resistance can also be increased with aquatic pool toys like paddles or noodles, says Chau.

Other benefits, he adds, include the fluid pressure of water, which helps with swelling, while warm water temperatures can help improve circulation and blood flow. 

“Sometimes, it’s not until we hurt ourselves that we take movement for granted. Why not work out in a place where [movement is] comfortable, less painful and more soothing?” says Chau. “Don’t underestimate water. If water can improve your movements, improve your pain and maybe improve your emotions or mood, I think that’s [the key].” 

Experience the wonders of water for yourself with these four water workouts.

Swimming

Dive right in and get your body moving with the most classic water workout of all: swimming. Get your feet kicking and your arms swinging, and a good exercise session is just a pool visit away. 

Where to try it: Take your swimming to the next level and join Calgary’s YMCA Masters Swim Club. The program will keep you disciplined and focused on your fitness goals, strengthen your swimming skills, and allow you to compete in swim meets throughout the season and train in a social, club setting. ymcacalgary.org

Water Polo

Water polo is a team sport that takes a lot of strength and stamina — you’re constantly trying to keep the ball away from the other team and into their net to score a goal. Plus, it’s a hardcore cardio workout thanks to the constant treading water involved.

Where to try it: Making Waves Aquatic Club is an Edmonton-based masters swim club and water polo team for the LGBTQ2S+ community and its allies that welcomes people of all experience levels and backgrounds. makingwavesyeg.ca

Aqua fitness

This is a great way to move your body at whatever speed makes you feel comfortable while reducing the risks of injury. Aqua fitness exercises involve a significant deal of resistance when you push, pull and propel your body in water, so you’ll be strengthening and toning your muscles. Plus, you’ll get to enjoy some catchy tunes during the workout.

Where to try it: Most cities’ recreation departments offer an aquafit option, including the City of Grande Prairie, where you can drop into one of Eastlink Centre’s many aquatics fitness classes. cityofgp.com

Paddleboarding

Stand-up paddleboarding demands an engaged core and activated muscles, making it a great full-body workout. Plus, the natural environment you’ll be paddling in offers a unique workout component; while you’re not necessarily in the water, being surrounded by it can offer mental health benefits.

Where to try it: Head to the mountains and paddle on a gorgeous glacial lake. Kananaskis Outfitters offers stand-up paddleboard rentals during its summer season ($30 an hour) for a fun afternoon on Barrier Lake, about one hour west of Calgary. kananaskisoutfitters.com


Three pieces of gear for your water workout

Come prepared for your workout with these aquatic accessories.

FORM Smart Swim Goggles from FORM
These goggles feature an augmented reality display so you’ll be able to track your swim pace, stroke rate, distance and more in real time. formswim.com

Deluxe Ventilator Mesh Bag from Speedo
Gone are the days of damp backpacks and moist inside pockets. With mesh compartments to air out your swimsuit, this swim bag will dry out your gear and keep all your belongings safe. ca.speedo.com

Speedo Sports Towel from Team Aquatic Supplies
With this lightweight and very absorbent pool towel, you’ll be dry post-swim in no time. team-aquatic.com

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