Water Aerobics

Splashdown and Aquafit are OAC's water aerobics classes. Splashdown is geared towards the mature population (50 +) while Aquafit attracts a younger group. Both classes incorporates running, jogging and walking underwater in a pool that strengthens the leg and hip muscles - the quadriceps, hamstrings and gluteals - and helps to develop cardiorespiratory fitness. Exercising in water is also good for the back, hips, knees, ankles, and feet because there is minimal stress placed on the joints. The buoyancy, or suspension in water, provides extra protection, and water resistance adds greater intensity to the workout. Buoyancy makes the exercise more comfortable for people who are overweight and for those who have leg or lower-back problems.

If you are a novice to this form of exercise, the key is to take it easy at the start. At first, lightly exercise in the shallow end -- walking at this stage will be enough. As your confidence improves, move gradually move to thigh-deep then chest deep water, increasing your speed your speed as you do so. Whilst moving, aim to use the water as resistance, landing in a heel-ball-toe action and maintaining an upright stance. Pump your arms as if walking or jogging on land.

In addition, water exercise provides even resistance throughout each movement. To increase resistance even more, you can move faster, put paddles on your hands or flippers on your feet, or use water weights.