Staying Safe in the Water
While water workouts are very safe, there are some tried-and-true practices you should follow in order to avoid injury or accidents.
Don't go solo
Anytime you're in the pool, make sure someone else is there with you. It can be an instructor, a lifeguard, a friend, or a family member. Accidents can happen, and you want someone to be there to help, if needed.
Stick to cooler water
Water temperatures ranging from 78° to 86° F are generally comfortable and safe for people engaging in moderate physical activity in a pool, according to the World Health Organization. The more vigorously you're working out, the cooler you'll want it to be, since the combination of high-intensity activity and high water temperature can cause your body to overheat.
If you have arthritis or joint or muscular issues, slightly warmer water (86° to 90° F) may make exercise easier. If your pool doesn't post the temperature or have a thermometer you can use to check, ask the pool manager for the temperature.
Know the pool
Before you hop in, make sure you're aware of the pool depths, where the shallow end drops off, and where the safest entry into the pool is. And read the pool safety information.
Cover your cuts
If you have any open wounds, cover them with a waterproof bandage. This will protect them from infection and ensure proper healing.
Don't overdo it
Because your range of motion is improved in water, it's easy to do too much when you're starting out. Begin with just 20 to 30 minutes of activity, or less if you've been inactive for a while. If you're taking a class, do fewer reps at a slower pace. Be sure to take breaks when needed.
Listen to your body
If you're uncomfortably cold or shivering, increase your exercise intensity if you can, put on a thermal shirt, or cut your workout short. If you're having difficulty completing an exercise, decrease the intensity or the number of repetitions you're doing.
Some discomfort—usually in your muscles— is normal when exercising, but if you experience any pain, stop and respond appropriately.
Learn more about Aqua Fitness from Harvard Medical School.
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