dlmillerxtarzan@cox.net
Currently, swimming and walking are the most popular choices of exercise - and you don't have to know how to swim. Just stay in the shallow end of the pool and do calisthenics, walking, and leg exercises while holding on to the side of the pool. The risk of injury is very low.
Pool exercises and walking can be done indoors or outside. They are a great way to start your exercise plan.
Start with ten to fifteen minutes. Add two to three minutes each time until you reach thirty minutes. You can alternate swimming and walking and work up to four or five times a week.
There are many appealing benefits to both walking and pool exercising. Let's talk about water exercising first. You get a hydro-massage when you do water exercises. The water provides a gentle resistance. Women like it because they do not have to worry about getting their hair wet. DO NOT exercise in a Jacuzzi; the water is too hot. I suggest you work with a partner.
As a beginner, use the water as the only resistance against your body. The water takes away most of the gravity pull on your body. Wade in the shallow end of the pool, waist high. Make sure you have enough room to extend your arms without hitting the edge of the pool or anyone in the pool. Bend your knees so that the water is chest-level. Keep your feet flat on the bottom of the pool. You can do a variety of exercises in this position.
You can simulate various swim strokes while standing in place. Cup your hands to create a little resistance. These movements will exercise your shoulders, upper back and chest muscles.
Do 15 repetitions a set, 3 sets for each swim stroke.
Keeping your feet stationery, push your arms straight out from your shoulders. Think I am pushing a pizza away. Again, you are working your triceps.
Rest those muscles for at least 48 hours between sessions. You can hold onto he side of the pool and do leg working - scissors motion and kicking. If the pool steps are roomy enough, you can sit and exercise your legs. Walk in place for five minute to cool down and stretch the muscles you worked.
After two or three weeks of this routine, you will be ready to take a pool class. Studies show that people have a better chance of maintaining their exercise routine if they do them with a friend or in a group. There are several pieces of equipment for pool exercises that provide additional water resistance.
Walking is another excellent exercise. Be sure you have good, well-fitted, comfortable walking shoes and wear comfortable clothing. If you walk outside, be sure your route is safe and the surface is smooth. You can use a track at a near-by school. Some people choose to walk on an indoor track or at a mall. Remember to stretch before you begin walking to warm up your muscles and then stretch at the end of your walk, to cool down. If you find it difficult to hold a conversation while walking, you are walking too fast. If you can sing, you are walking too slow. Start out walking 10 to 15 minutes and increase the length of time gradually. Once you are comfortably walking 30 minutes, you can add small hand weights or even soup cans.
A little hint, when you drive to the mall or to the grocery store, don't drive around looking for the closest parking space. Find one a little further from the entrance and walk. Also, if you are able, take the stairs rather than the escalator or elevator.
After two to three months of these routines, you will be impressed with the results. Do upper body exercises twice a week. Rest those muscles for 48 hours between sessions. Alternating your routine is important so that you are exercising various muscle groups.
Remember, you are not competing. If you get tired, STOP!
IF ANY EXERCISE HURTS, DON'T DO IT! BE GOOD TO YOURSELF!
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